Pages

▼

Friday, 20 February 2015

Meet at 0530 in the powerlifting room:

1. Conditioning
15-12-9:
Thruster (115/80)
CTB PU
Immediately into…
15-12-9:
Burpee BJ (24/20)
Squat Clean (115/80)
2. Clean and Jerk
EMOMx12:
2 Clean and Jerks – start with 75# under your 1RM and add 5-10# every minute.
on

2 comments:

  1. R.K. BarkerFebruary 20, 2015 at 8:17 AM

    That sucked! 21:31.52 as Rx'd.

    Skipped the EMOM and instead opened up the back. Two reverse hypers and a GHD. I'm excited.

    Then I did Back Flys 3X10 @ 40.

    Dumbbell Bilateral Hammergrip Raises 3X10 @ 10
    Wrist Internal/External Rotation 3X10 @ 10
    Reverse Hyper 3X10 @ 50, still getting used to the movement.

    ReplyDelete
  2. Alex VinsonFebruary 20, 2015 at 11:11 AM

    Had first hour, so I only had time for the conditioning, but TRUST ME that was enough. ~25 minutes, RX

    The back was pretty cool except the reverse hypers were weird.

    ReplyDelete