Press - Spend 5 - 7 minutes for warm-up sets, then move into your work sets. For your work sets, START with the weight you finished with last week. You can adjust the weight up or down a smidge (ha!... smidge) depending on how your shoulders are feeling.
Warm-up Sets:
5 reps @ 50%
3 reps @ 65%
2 reps @ 75%
Work Sets: 3 - 3 - 3 - 3 - 3 on 2:00 clock per set @ weight you completed last week's last set
Then...
Deadlift - Still NO switch grip this week. Warm-up sets should only take a few minutes, and you should only need maybe 2 sets to get to your first work set, if that.
Work Sets: Should only take 12 minutes for work sets (3mins per set)
10 reps @ 55% (unbroken, if possible)
8 reps @ 65% (unbroken if possible)
6 reps @ 73%
4 reps @ 83%
Then...
Not For Time - just get the reps done... :-)
2 Times Through:
10 Strict Toes2Bar (no kip whatsoever)
15 Ring Rows (make them hard!)
**5 Minutes to Complete**
13 comments:
105# work sets, 80#
315#
60# strict press
40# (1x10) strict press
225# deadlift
165# press
135# 10 press
385# DL
160# press
135# 1x10 press
385# 1x4 DL
160# press
120# x10 press
335# deadlift x4
68# press
50# set of 10
Deadlifts up to 211#
95# press
80# set of 10
deadlifts 245 x 4
dave
130
105
290
63# press sets
50# x 10
145# deadlift
62#/50#
180# dl
No presses (worked the bands)
270# deadlift
115x2, 120x3 Press work sets
90 ×10 Press
360 Deadlift
Did this on 9/16
63x1, 68 x1, 65x3 press work sets
175# deadlift
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