A. Back squat; 3@80%/2@85%/3@75%/3@80%/2@85%: rest 3 min bt sets(w/u to 75% and begin worksets)
B. Strict Press; 1@90%/5@80%/1@90%/5@80%/1@90%;rest 3min bt sets(w/u to 80%x5 and begin worksets)
C. Weighted pronated pullup; 5 x 5 with increasing loads; rest 3 min bt sets
+
3 sets @ 90% anaerobic effort;
30s DB ground to overhead 55lbs
30s box jumps 24in
30s ghd situps
30s pullups
rest walk 4 min
db g2oh..8 8 9
ReplyDeletebj 14 13 15
ghd 11 10 10
pu 17 15 16
By the way AJ jordan was real glad you spelled out box jumps this time..He didnt care to much for giving out 30s BJ's
ReplyDeleteHAHA, good man, but i thought that was you.
ReplyDeletewent off of 3rm hbbs from a few months agoA330-350-315-330-350
B.185-165-185-165-185
C.45-50-55-60-65
lost count-around 15 reps each, prob more on the pullups, was sucking in the 100F gym