Training:
A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
AMRAP extra ROM HSPU in 1 minute; rest 10 sec
5 max vertical jump and extend; rest 10 sec
25 unbroken GHD sit ups hands overhead; rest 60 sec
4 sets
(increase your normal ROM on the HSPU on parallettes, plates, you choose, increase your negatives distance, or find ways to make it harder; take 5-7 seconds in b/t max vertical jump - fully extend body at top height)
A1. Front Squat @ 30X0; 2-3 x 5; rest 10 sec
A2. AMRAP Chin Ups; 5 sets; rest 240 sec
+
AMRAP extra ROM HSPU in 1 minute; rest 10 sec
5 max vertical jump and extend; rest 10 sec
25 unbroken GHD sit ups hands overhead; rest 60 sec
4 sets
(increase your normal ROM on the HSPU on parallettes, plates, you choose, increase your negatives distance, or find ways to make it harder; take 5-7 seconds in b/t max vertical jump - fully extend body at top height)
----------------
M/25/140#/5'9"A1, 60 kg, 60, 62.5, 65, 67.5 (3RM PR)
A2. 14, 9, 10, 8, 8 (strict PUs)
+
HSPU: 6,4,4,2 (Done on 6" parallettes, crown to floor, strict)
Woke up at 6am to do this, but felt like I had been hit by a train, poor sleep lately. Felt a lot better by the end of day, so went for it.
PU done strict, hands still recovering from rip last time, a little surprised at how low these numbers were. After first round of GHDs only managed 15s, felt like my abdominal lining was going to explode..still feeling it from day 12.
No comments:
Post a Comment