Warm up: 60sec GHD static hold +250m row + 60sec GHD raises +250m row
1A. Clean Grip Dead-lift 3x4-6 @52x1 /120rr
1B. 14" Close Grip Bench 3.3.3 x 3 @40x1 /120rr
2A. KBS 30 unbroken x 3 /60rr
2B. Double Unders 30 unbroken x 3/ 60rr
C. Back Ext 3 x 10-12-- 41x1 /60rr
*post loads
1A) 175/6.185/5.195/4
ReplyDelete1B) HSPU 3-3-3 single pad
2A)KBS 1pd 30-30-30 UB
2B) DU's 30-30-"25"-30
3. 25lb plate 10-10-10
Deadlift wt felt heavy ...left sholer still impenged.
1a. Tire Flips x 60sec. AMRAP 6-9-9=21
ReplyDelete1b. OHS X 60sec. AMRAP w/bar 22-20-25=67
2a. GHD Raises 3X15 w/15lbs. unbroken
2b. row 200m @ 95% effort X 3
3. GHD Sit Up 3X20 unbroken
1A. 255lbs x6 reps each set
ReplyDelete1B. 165lbs each set
2A. 1.5 pood KB
2B. ring pushups. broken. Max reps unbroken-20