Preparation: Warm-up of your choice…(note movements used and time in your comments)
Focus : Back Squat: 8 x 100#; 7 x 110#; 5 x 130#
Power Clean: 2 rounds of max reps at 70# don’t go to failure, leave 1-2 reps in the tank. 45-60 seconds rest between rounds.
Push Press: Ladder up to 85# then max reps at 85#
Pull-ups: First perform as many (strict, butterfly, or kipping) pull-ups as you can. Rest 60 seconds. Then perform 5-4-3-2-1 strict pull-ups. Imagine how long it would take a training partner to do the prescribed pull-ups. That’s your rest between pull-up rounds.
Finish: Row: set the damper on a C2 rower at 4-5. Then 3 rounds of 30 hard pulls followed by 1 minute rest between pulls. (Record meters rowed)
  1. stellaguinness said:

    back squat went well. I was able to do all of them. Of course, the 130 pounds was heavy.
    Used 85 pounds for the power clean first round I got 10, second eight.
    Unfortunately, I was only able to do three pull-ups before falling off the bar.
    For the row I got 214 the first round, and 212 m the second round. All in all it was a good day. Need to continue working on pull-ups.


  2. This is what I have for your results today, correct?

    squats-100#x8, 110#x7, and 130#x5= 20 total squats
    power clean at 85# round 1: 10, round 2: 8= 18 total power cleans at 85#
    push press: 55#x10, 65#x13, 85#x8
    pull-ups: 3 then, 5-4-3-2-1=18 pull-ups
    row: 214 meters in round 1 and 212 meters in round 2 for a total of 426 meters

    Training took around 60 minutes


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: