Continuing 5-4-3-2-2-2-2-3-4-5 pyramid with 14 assistance.
Monday 20Jan
3x (5m)
Front Squat x8 @ 75
Press x8 @ 75 (8-8-6)
V-Handle Pull-down x8 @100
Burpee 20/40 x 5 - 30
Press (45,45,60,70,82.5) x 6
2x
Clean and Press x8 @ 70
Plank @ 30s
T-Bar Row x8 @45
Jump Rope 30/30 x 4 - 240
Thursday 23Jan
Dead (135,175,200,240) x 7
6x 9m35s
G-Row @30 x 6
Muscle Snatch @65 x6
Row 250m x 3
60s rest - 3m20s row time
Tried for 6 rounds, just not happening.
Friday 24Jan
Bench (65,80,100,110,135) x 8
5x 8m35s
T-Bar Row x 5 @ 45
V-Handle Pulldown x5 @ 100
Muscle Snatch x5 65
30m Run @ 3.4 mph
0 comments:
Post a Comment