Wednesday 120919

Danny matched his 265# clean and jerk PR in competition this past weekend at The Pump Games… after rowing 1,000 meters. My guy weighs like a buck seventy.


Strength
1) back squat (LB): 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 4 @ 85%, 2 x 2 @ 90%, rest AT LEAST 3 minutes

2a) 3 x 10 barbell calf raise, use weight of lightest back squat, rest 30 seconds
2b) 3 x 4-6 Pendlay rows, use same weight/bar, rest 3 minutes

3) 10 depth drops, as high as possible, rest 30 seconds

Midline/Skill
3 x 10 GHD sit-ups

Print Friendly
This entry was posted in Programming and tagged , , , , , , , . Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>