Warm up with HSPU work: make sure shoulders are ready...
HSPU 3 x 6 double pad / 30rr
HSPU 3 x 4 single pad / 30rr
HSPU 3 x 2 / 90-120sec
1A. Back Squat 3 x 4-6rm / 20rr
1B. Walking Lunges 3 x 12 steps / 20rr
1C. ghd sit ups 3 x 24/ 180rr
2A. Wt. Chin Ups 3 x 5 /20rr
2B. CTB Chin ups 3 x 10 /20rr
2C. Kipping Chin ups 3 x 15 -chin over vertical plane /180rr
* post loads
1A. Front Squat 135/6 145/6 155/5
ReplyDelete1B. 2 x 1poods unbroken
1c. GHD Quad Ext unbroken
2a. 1pood unbroken
2b. ctb pauses but didn't come off bar
2c. 15,bk,bk
Warm up: 10-1 Push ups ladder
ReplyDelete1-10 KTE ladder
1a. strict chin up 4 X 4 / 30rr
1b. close grip bench press 4X4 #115/120/120/120
2a. bent bb row (sup. grip) 3X8
2b. ring push ups (neutral grip) 3X12
3. box jumps rebound 3X5
1A. 225, 235, 245, x 6 reps each set
ReplyDelete1B. Two 1.5 pood kettlebells
1C. Unbroken
2A. 2 pood KB for wt chinups- unbroekn x 3 sets
2b. unbroken x 3 sets
2C. Unbroken x 3 sets