A. Dead Lift - 50% of 1RM on weekend; 8 sets of 2 @ 11X1; rest 30 sec
250 - fast and easy
B. Bench Press - 5,5,5; rest 2 min - only last set tough
185,225,255
C. Hang Power Clean x 2/Push Press x 2; rest 1 min x 6 - work on tech, not weight
185#
D. Double Under Horse - Every starts at the same time. First person to break gets a letter. Pretty fun game.
A. Z1 warmup: Airdyne 20mins.
ReplyDeleteB. Dead Lift Ladder- start @185# increased 20# every mom. stopped @ 505.
C. Bench Press Ladder - start @185# increased 10# every mom. stopped @ 315.
D. Safety Bar Box Squat- work up to tough double then 85% single, followed by 10reps. 290x2,330x1,200x10
E. Banded Pull Throughs (Good Mornings)- 3x10
It's been a long time since I've had a strength day like that.