Monday, December 9, 2013

12.10.13


A. Back Squat 3x 60, 70, 75, 80, 85, 85-90%
B. Front Squat 4x5 up to 70-75% of top back squat for day
C. Straight led deadlift + shrug  2x10+10 @ 45-50% of clean 
  +
           4 sets; rest 2 min
          15 KBS UB 70/53
          10 Burpee AFAP
       
          +
         
          4 sets
          5 STRICT weighted pull-up
          rest 30 sec
          max rep HSPU
          rest 2 min

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2 comments:

  1. BuckyDecember 12, 2013 at 8:41 PM

    A. 120, 140, 150, 160, 170, 180. Surprisingly easy. Only one was off-balance or hard.
    B. 125, 130, 130, 135. Light
    C. 80, 80
    D. KBS/Burpee - :50, :54, :54, :55. KBS were not bad at all.
    E. PU + HSPU 10#/7, 10#/8, 12.5#+8, 12.5#+7. My very last pullup was real close to not being there. HSPU were hard. I am not getting a consistent position and need to work on that.

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  2. AnonymousDecember 17, 2013 at 8:58 AM

    A. 105, 125, 130, 140, 150, 160
    B. 115, 115, 120, 120
    C. 55lbs
    D. 44lbs took about 1 min for each round
    E. Started w/ 2.5 then dropped to just strict. 8, 10, 9, 6 HSPU.

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