Fitness:
A. OHS. Build to a tough 3 reps. More weight than last week!
B. Back Squat - build to a 5RM
C. accumulate 90s of l-sit from bar. Do your best to hold it.
D. EMOM for 16 mins
Odd- 4-5 TnG Deadlifts @ moderate weight
Even- 6-10 sit-ups
Performance
B. Back Squat – Build to a 5RM
C. Seated “L”-Rope Climbs: accumulate 10 reps --not for time.
sub is 30 total L-pull-ups.
D.
EMOTM for 16 minutes:
Odd Minutes: 5 TnG Deadlifts @ 315#. use 70% of 1RM
Even Minutes: 10 Sit-ups
30 sec. AD @ 90%
30 sec. AD @ 50%
x30 minutes
A. 95,115,125,135,135,145,135 these felt great, decided to tie PR. Hit it nicely, and went back down to hit 135 again. Smooth reps.
ReplyDeleteB. 225. Maybe a bit more here.. No spotter
C. Skipped this due to time.
D. Done.
Day 1 of "The Predator Cycle"
ReplyDeleteSnatch: 10 sets of doubles; 5 @ 85#, 5 @ 95#
Back Squat: 10 @ 155#, 8 @ 175#, 8 @ 175#, 6 @ 185#, 6 @ 185#
Chest pump: inclined DB bench, dips, push ups, flys - accumulated 85 reps
Bicep pump: curls, hummer curls, reverse curls, isolated curls - accumulated a mean pump
Core: GHD work front and back
A lot of mobility (first day back)
ReplyDelete30 l-pull ups
EMOM done @ 275lbs
15min sweat sesh
Missed today's session. Got held late at work
ReplyDelete