Friday Group:
A.
15.2
B.
4 sets of:
Back Squat x 3 reps
C.
5 sets of:
Push Press + Push Jerk
D.
15 min row or bike
Saturday Group:
A.
3 sets of:
C2B Pull Up x 5 Reps
OHS x 5 Reps
*Focus on smooth mechanics. Also try diff techniques on the OHS and C2B
B.
10 min easy bike
C.
Mobility
*Focus on hips, lats and forearms
If you did the conditioning from Wed I am not a huge fan of you doing this Friday. I'd rather see you take one more day to let the biceps relax. If you must hit it Friday, warm up long enough to let the arms relax enough.
A: 202 total reps
ReplyDelete* For round 10, 12, and 14, I tried to give myself a certain amount of time for each set of ohs and pullups. For round 10 I gave myself 1:00; 1:10 for round 12; 1:20 for round 14 ... and then just had to push round 16 as far as I could. Went 5/5 for round 10... 4/4/4 for 12 ... Tried to maintain 4/4/3/3 on 14 but not sure if I did ... then small sets on 16... Hit all the squats unbroken except for the last set of 16 where I went 8/8... I might redo it but I'm not sure yet.
B: 275/ 295/ 315/ 315
* Legs felt a little weak and jello-y after 15.2 but still got through it.
C: 185/ 195/ 205/ 215/ 225
* I feel good about these numbers when my shoulders are fatigued after that first part.