Showing posts with label GH Raises w/ Weight. Show all posts
Showing posts with label GH Raises w/ Weight. Show all posts

Sunday, 22 July 2012

July. 22nd

AM

Every min on the min or 30mins of:
1st min- 5 Kipping HSPU to 3"
2nd min- 3 UB Wtd. Pronated Chin-ups + 45#'s
Completed all HSPU's UB

rest 6hrs+

PM

A. Thrusters, build to a 1RM
Bar, 95, 125, 155, 185, 205, 225, 235(f)
B. Squat Clean Cluster, 1.1.1 @80% effort x 3 sets, rest 3mins
@220#'s Completed
C1. Front Squats w/ Chains @20x1, 5 reps x 3 sets, rest 10sec
3 x 185#'s
C2. Walk-in Box Jump Clusters, 1.1.1.1.1 x 3 sets, rest 3mins, all tough sets
34", 38", 43" *I need to make some 4" risers
D. GH Raises @20x0, 8-10 reps x 3 sets, rest 2mins- add load under chin
15(10), 15(10, 20(8)

Monday, 16 July 2012

July.16th

A. Push Press @11x1, build to a tough single
225#'s
B1. Front Squat w/ Chains @20x1, 3-4 reps x 4 sets, rest 20sec
185(4), 190(4), 200(3), 200(3)
B2. GH Raises w/ Plate @30x0, 6-8 reps x 4 sets, rest 4-5mins
10(8), 10(8), 15(8), 20(6)
C. BB Split Squats @30x0, 6-8/leg x 3 sets, rest 1min b/t legs
135(8), 140(8), 145(6)


Took 3 days off. I needed a mental and physical break from any training.