A. Dead Lift 55% of your 1 from Thursday; 10 sets of 3 reps; rest 45 sec b/t sets
B1. Ring Push ups @ 31X1; amrap (-2) x 3 sets; rest 60 sec
B2. 10 Power Clean "touch and go" unbroken x 3 sets; rest 60 sec
C1. Clap Push Ups @ 10X0; amrap (-2) x 3; rest 10 sec
C2. Push Ups @ 10X0; amrap (-2) x 3; rest 10 sec
C3. KBS - 20 unbroken x 3; rest 10 sec
C4. 20 Back Extensions @ 1010 x 3; rest 180 sec
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A. 80 kg
B1. 13, 13, 10
B2. 40 kg, 50, 60x7
C1.10, 9, 7
C2. 7, 5, 5
C3. 1.5 pood
C4. All unbroken
DLs felt fast and strong. PCs felt good, not quite there for the 60 kg, but close..60 kg was close to my 1RM not too long ago. Back extensions painful after KBS. Good workout.
B1. 13, 13, 10
B2. 40 kg, 50, 60x7
C1.10, 9, 7
C2. 7, 5, 5
C3. 1.5 pood
C4. All unbroken
DLs felt fast and strong. PCs felt good, not quite there for the 60 kg, but close..60 kg was close to my 1RM not too long ago. Back extensions painful after KBS. Good workout.
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