Dynamic Strength
1a) Back Squat: 10×2 @ 50%+20% Bands – rest 45 sec.
Notes: This is speed work, down and up FAST.
1b) Bench Press: 10X2 @ 50%+20% Chains – rest 45 sec.
Notes: This is speed work, down and up FAST.
-no bands or chains so just used 65% of max
1a) 195
1b) 155
Conditioning
15-12-9 of:
Power Clean 185/120#
DB Push Press 50/35#
Box Jumps 30/26”
-11:30
Midline/Strength
1a) 3×15 UB T2B – rest 45 sec.
1b) 3×8 Weighted GH Raise – heaviest possible, rest 45 sec
1a)65% 225
ReplyDelete1b)65% 180
13:24 first day back from being sick. just trying to get thru this one. still minor elbow pain.
Midline: t2b felt best they have ever felt. felt faster and more efficient. improvised gh raises.
1a. 225
ReplyDelete1b. 185- think i guessed a little light on my 1rm bench, these were a little too easy
9:11- felt pretty good on this one. was able to take very minimal breaks on the cleans, unbroken on pushpress, but slow on the box. gotta get better at that.
midline-done, no weight on GH raises, i'll try it next time.
1a. 220#
ReplyDelete1b. 165# I guessed and was little light also.
11:51, Slow on cleans