TRAINING:
A. Power Clean, build to 180lb for a single - no more
B. Thruster, build to a 1RM
C. 3 sets @ high pace/effort:
10 Thrusters - 95lb
10 Chest to Bar Chin-ups
2 min recovery
D. 3 sets @ high pace/effort:
15 Ring Dips
15 DL @ 155lb
2 min recovery
RESULTS:
A. Completed
B. 148# (failed 158# twice behind the head. Squat speed and bar positioning were great, but I had no arms to push it up/lock it out)
C. 41 sec, 38 sec, 42 sec (All Unbroken and felt good, recovered in time)
D. 38 sec, 38 sec, 1:03 (sets 1 and 2 unbroken and felt great pretty cool to do 2 sets of 15 ub ring dips with that little recovery, set 3 was my fall off point--- dips went 9/2/1/1/1/1 and DL killed me, although they were unbroken, I felt like my ass and hamstrings were about to rip out of my body)
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