if you feel pretty beat up from last week and the weights just do not feel like they are moving very fast, bump down the intensity(%) on the movements today, we are no longer taking .9 on the 1rm, it is just true 1rm.
10x3 @ 65% on all:
deadlift
shoulder press
deadstop front squats
-try for 30s recoveries, if the bar starts to slow down or you get fatigued, increase the rest time
-try for 30s recoveries, if the bar starts to slow down or you get fatigued, increase the rest time
+
40:20 row or run x 5
10 minutes of handstand walk practice + hollow rocks + ring hspu
dl 305
ReplyDeletesp 125
dsfs 170
row
216 211 206 200 201
dl 315
ReplyDeletesp 115
dsfs 205-185
row 1114m
DL 180#
ReplyDeleteSP 65# (should have been 70, but was very slow so i backed down)
DSFS 90#
row 181, 182, 184, 182, 179
DL - 295
ReplyDeleteSP - 115
DSFS - 135
Row (D8) - 218, 206, 203, 204, 204 = 1,035
About 20min. of extra Work. Ring HSPU's were really shitty. Worked some Extreme Range of Motion HSPU's and worked up to a single at an extra 7.5". Did some Hollow Rocks & worked the handstands a bit.
2 pos snatch x2 @170
ReplyDeleteDL-295 Clean DL with hook grip, 10 secs
SP-125
FS-195 -15 sec
DL-230
ReplyDeleteSP-95
Front Squat(high position to max range of motion)-165
Row-1010m
Still recovering from knee injury I received while playing flag football.