Tuesday, November 20, 2012

Basic but Brutal


A) Seated Behind the neck shoulder press 4-6 x 5 - rest 2mins 
Warm up 10x45lbs and 6@95
 
Rd 1 - 115 (6 reps)
Rd 2 - 125 (6 reps)  
Rd 1 - 125 (6 reps)
Rd 2 - 125 (6 reps)
Rd 1 - 115 (4 reps)
Rd 2 - 125 (5 reps)
 
B)Squat Snatch w 2 sec pause above the knee - 6x3  (moderately heavy) rest 10sec
Did 6X3 at 95lbs and then did 6X3 @105lbs. Probably should have gone heavier
 
C1) Strict Pullups 1 sec hold at top + bottom x6 - rest 20sec
C2) strict dips with 2 sec pause at the bottom AMRAP x 6 - rest 3min
Rd 1 - 10 & 9
Rd 2 - 8 & 8
Rd 3 - 6 &7
Rd 4 - 5 & 6
Rd 5 - 4 & 7
Rd 6 - 6 & 6
 
D) DB ext rot 8-10 x 3 - 1min rest bwt arms

1 comment:

christina said...

Um, you seriously took a picture of you in the Craic bathroom mirror? You're officially a member of the internet now!