A. Front Squat 3x 60, 70, 75, 80, 85, 85-90%
B. Back Squat 4x5 up to same weight as front squats
C. Good morning 2x10 @ 45-50% of clean
D. 5x 5 weighted pull-up, rest 30 sec, 5 ring dip weighted if possible, rest 1 min
E. 5x20 russian KBS @ 88 or 80/70
A. 185, 225, 235, 250, 265, 275
ReplyDeleteB. 185, 225, 255, 275
C. 135
D. 45 for pullups, 20 for ring dips
E. I did sets of 30 @ 70 since I didn't have an 88
A. 115, 135, 145, 155, 165, 170. These were not bad.
ReplyDeleteB. 145, 155, 165, 170. My last two sets were tough. I end up comnig forward on my right foot the last few reps.
C. 85, 85
D. Pullups and ring dips strict with weight. Went 10, 12,5, 12,5, 15, 15, I probably could have added a little to the ring dips.
E. All UB at 70. My very last two were rough. This was the worst part by far. I got home and wretched for 15 minutes. These were also my longest rests.
70 minutes total for workout.
A. 80, 100, 105, 115, 120, 125
ReplyDeleteB. 100, 115, 120, 125
C. 55
D. Started with 5lbs moved to 2.5 for second set and on 4th moved to strict pull ups. Ring digs were negatives all at 2.5. Muscle ups before this was the dumbest idea I HAVE EVER HAD.
E. 70lbs unbroken. These were painful.
Took about an hour to complete. Felt super sore the next day.