100 Diamond Push Ups
3×30 Sec Hollow Hold
052516
Reply
Monthly Archives: May 2016
052416
Lunges 6×8 @30KG
Good Mornings 3×10 @20KG
GHD Sit ups 6×4
052316
Back Squat 5×2 @ 89% 1RM @85KG
2×3 @ 75% 1RM @72KG
1/4 Squat @120KG, 140KG, 150KG, 170KG, 180KG
052016
Back Squat 5×2 @ 87% 1RM @83KG
2×3 @ 75% 1RM @72KG
1/4 Squat @120,140,150,160,170KG
3×30 Sec Back Squat Hold @110KG
051816
Bench Press 3×5 @53,55,58,60,63
Bench Press 8×8 @40KG *30 Sec Rest
50 V Ups
051716
Back Squat 5×2 @ 85% 1RM @81KG , 2×3 @ 75% 1RM @72KG
[10 Dips + 5 Dislocates @ 2.5kg] x 5R
[10 GHD Sit Ups + 15 sec Seal Stretch] x 4R *Only did 3R, felt like puking
051016
10 mins, find max height Box Jump. @45 Inch
Snatch Balance 6×2 @ 85% 1RM @58KG Did 4 Sets of doubles, and 2 Singles (missed 2nd rep)
[10 Dips + 5 Dislocates @ 2.5kg] x 4R
[8 GHD Sit Ups + 15 sec Seal Stretch] x 4R *Did only 3 rounds. Felt like puking
050916
5 Min TGU @16KG
Back Squat 5×3 @83% @79KG
Press 5×2 @80% @42KG
3R [10 Hanging Leg Raises + 5 Jefferson [email protected]]
050716
Hang Power Clean 5×2 @ 80% 1RM @60KG
Clean Pull 6×2 @ 105% 1RM @84KG
Deficit Stiff Legged Deadlift 5×3 @ 60% @70KG Deadlift 1RM *Standing on 2 stacked 20kg plates
050616
Clean, 5-6 sets, work to 90% 1RM @71KG
Clean 5×1 @ 80% 1RM @63KG
Front Squat 5×2 @ 80% 2RM @64KG
Press 5×2 @ 80-85% 1RM @44KG
[10 Strict Pull Ups + Max Push Ups] x 4R *rest 3 mins between sets **Did not Do. Instead did 75 Push Ups