1A. back sq 6 x 2-3 @40x0/ 240rr
1B. wt. chin up 1,1,1,1,1,1 / 240rr
2A. russian Step ups 4x 10-12 / 60rr
2B. kippng chin ups 4x 25 /60rr
3A. ghd Sit-ups (2 hands over head) 3 x25 @2121 / 120rr
*post loads
1B. wt. chin up 1,1,1,1,1,1 / 240rr
2A. russian Step ups 4x 10-12 / 60rr
2B. kippng chin ups 4x 25 /60rr
3A. ghd Sit-ups (2 hands over head) 3 x25 @2121 / 120rr
*post loads
1A.185/3, 195/3, 205/3, 215/2, 215/2, x
ReplyDelete1B. 45,45,50,53,53, x
2A.30lb db's w/ 20" box- 12,10,10,x
2B.25, 20-5, 19-6,x
3. 2 x 20 hard time keeping tempo/stable spine
4. HSPU work
1A. back sq. 115/6, 115/6, 125/6, 135/4, 145/2, 95/12
ReplyDelete1B. step-ups 4X8 w/20lb db 20" box
2A. overhead press 3X12, 10, 10 w/35lb db
2B. back ext 3X25 w/35lbs.
2C. GHD sit ups 3X25
1A. 245,255,265,275,280x2,280x2
ReplyDelete1B. 100,115,120,120,120,120
2A. 35,40,50,50
2B. 25,20/5,20/5,18/7
3. tried tempo-got about 6. Did 3x10 half with rxd tempo