Week 1
Day 2"sweat sesh"
warm-up x 2-3 sets
Row 500m
10 ring rows
10 GHD sit-ups
10 back extensions
10 push-ups --use incline
Airdyne :
10s all out
Pedal lightly for 1:50
x 10 sets
Performance:
A. Push Jerk or Split Jerk – Build to a 1RM
B. Weighted Pull-up: build to a 2RM
C.
AMRAP in 12 minutes:
1K Row
40 Burpees
40 CTB Pull-ups
20 Muscle-ups
Notes: for muscle-ups ;sub strict pull-ups and ring dips; even amount
Class schedule this week
Tuesday- normal hours
Weds 9am open gym only.
Thursday 11am open gym only
Friday normal hours
Saturday normal hours.
Sunday normal hours.
Class schedule this week
Tuesday- normal hours
Weds 9am open gym only.
Thursday 11am open gym only
Friday normal hours
Saturday normal hours.
Sunday normal hours.
A.Week 6 bench program.
ReplyDeleteB. Split jerk. Built to 225
A. Split jerk- 205
ReplyDeleteB. 70#
C. Finished chest to bars at 9:25
A. 2sets each
ReplyDeleteBench - 235x5
Close grip - 205x5
Incline- 185x5
B. Built to 225 fast
C. #35
D. 1k+40+21 in 12min
did this on Weds after giving blood tuesday
ReplyDeleteA. bench 235x4, 235x4. couldn't get the 5th rep. skipped rest of benching to let pec and elbow rest, both are kinda sore.
B. DL 2x455
C. completed the 1k, 40 burpees and 40 CTB in 8:48. Did not do muscle-ups to allow for pec to rest.