WARM
std warmup
400m medball run
200m row
2x5 pullups
3x5 back squat (95, 125, 135)
3x4 push jerk (95, 125, 135)
MAIN
A. Capacity test:
{
i. 4 min rowing for cals
75 cals
1 min rest
ii. 3 min pullups (I did strict, to be careful about shoulder)
22 pullups
1 min rest
ii. 2 min BW back squat (165#)
22 reps
ii. 2 min BW back squat (165#)
22 reps
1 min rest
ii. 1 min S2O (push jerk) 135#
10 reps
}
total: 129
B. 3x4 front squat ~80% ORM (which for me is 180 - though I miscalculated and thought it was 165)
warm: 3x135, 3x 165
main: 4x165, 4x165, 4x185
ii. 1 min S2O (push jerk) 135#
10 reps
}
total: 129
B. 3x4 front squat ~80% ORM (which for me is 180 - though I miscalculated and thought it was 165)
warm: 3x135, 3x 165
main: 4x165, 4x165, 4x185
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