Month: August 2015

tuesday

Posted on

125/145/155/165
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monday

Posted on Updated on

strength

bs                                                                                                            FS

1*8 65% 160 1*5 60% 125
1*8 70% 170 1*5 70% 135
1*6 80% 19 1*5 75% 145
1*6 85% 210 1*5 80% 155

hump day

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AM SESSION

 didn’t finish the hspu’s
PM SESSION
Day 2 (Back)
•Wide-Grip Lat Pull-down
3 sets of 12 reps
1 min rest 
•One-Arm Dumbbell Row
3 sets of 12 reps/25/30/30
1 min rest 
•Seated Cable Row
3 sets of 12 reps
1 min 
•Underhand Cable Pull-down
3 sets of 12 reps
1 min rest 
•Dumbbell Alternate Biceps Curl
3 sets of 12 reps/25/25/25
1 min rest 
•One-Arm Dumbbell Preacher Curl
3 sets of 12 reps
1 min rest 
•Standing Biceps Cable Curl
3 sets of 12 reps
1 min rest

tues

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AM SESSION

PM SESSION
Day 1 Chest/Tri
•Wide Push-up
3 sets of 12 reps
1 min rest 
•Dumbbell Bench Press
3 sets of 12 reps/25/30/30
1 min rest 
•Flat Bench Cable Fly
3 sets of 12 reps
1 min rest 
•Narrow Push-up
3 sets of 12 reps
1 min rest 
•Standing Dumbbell Triceps Extension
3 sets of 12 reps/25/25/25
1 min rest 
•Triceps Push-down
3 sets of 12 reps
1 min rest

monday

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AM SESSION
BS                                                                                                         FS

1*8 65% 160 1*5 60% 115
1*8 70% 170 1*5 70% 130
1*6 80% 195 1*5 75% 145
1*6 85% 210 1*5 80% 155

9min Ascending ladder
3 Hang Power Clean
3 KBS
3 Lateral Barbell Burpees
6-6-6, 9-9-9 etc Continue to increase by 3 until time has expired

115/53

96

PM SESSION

  • Clean & jerk – 75% x 1 x 4/145
  • Clean pull – 90% (of clean) x 3 x 3/185
  • Clean deadlift – 100% (of clean) x 3 x 3/195

15 min amrap

5 power snatches/10 ttb/15 box jumps

4rds

friday

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BS                                                                                                       FS

1*10 60% 145 1*5 60% 115
1*8 70% 170 1*5 65% 125
1*8 75% 185 1*5 70% 135
1*8 80% 195 1*5 70% 135
2+7

tuesday

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AM started off with squats

PM started off with snatch work

  • Snatch – 75% x 1 x 3/115
  • Snatch pull – 90% (of snatch) x 3 x 3/145
  • Snatch deadlift – 100% x 3 x 3/165

tabata AD intervals