training + recovery shake
lunch: salsa rice, chicken, avocado
dinner: salmon, broccoli, sweet potato, coconut oil
dessert: grapes
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A. Snatch – build to a tough single in 8 min with perfect form – NOT a 1RM
B. CJ – build to a tough single in 8 min with perfect form – NOT a 1RM
C1. Wtd Dips @ 20X1; 2-3 x 3; rest 1 min
C2. RDL @ 2020; 8-10 x 3; rest 1 min
+
4 sets:
30 sec MAX back extensions
rest 30 sec
30 sec MAX push ups
rest 30 sec
30 sec MAX ghd sit ups
rest 30 sec
B. CJ – build to a tough single in 8 min with perfect form – NOT a 1RM
C1. Wtd Dips @ 20X1; 2-3 x 3; rest 1 min
C2. RDL @ 2020; 8-10 x 3; rest 1 min
+
4 sets:
30 sec MAX back extensions
rest 30 sec
30 sec MAX push ups
rest 30 sec
30 sec MAX ghd sit ups
rest 30 sec
A. 115 - felt solid today. tried 120 once and bounced it off my head.
B. 160 (PR +15) – power clean + split jerk. completely ignored the time and instructions not to do a 1RM. felt like going for a PR, so I did. elbows have gotten a lot faster up to 155, but 160 was a little out in front.
C1. +7.5, +10, +15(2)
C2. 123, 143(8), 143(8) – grip was limiting factor
+
back extensions: 16, 16, 17, 17
push-ups: 14, 13, 11, 11
GHD sit ups: 11, 11, 11, 11
B. 160 (PR +15) – power clean + split jerk. completely ignored the time and instructions not to do a 1RM. felt like going for a PR, so I did. elbows have gotten a lot faster up to 155, but 160 was a little out in front.
C1. +7.5, +10, +15(2)
C2. 123, 143(8), 143(8) – grip was limiting factor
+
back extensions: 16, 16, 17, 17
push-ups: 14, 13, 11, 11
GHD sit ups: 11, 11, 11, 11
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