Wed 10-29-14

A.
Every 2 minutes, for 20 minutes (10 sets):
Jerk
*Sets 1-2 – 3 reps @ 60%
*Sets 3-4 – 2 reps @ 70%
*Sets 5-6 – 2 reps @ 80%
*Sets 7-8 – 1 rep @ 85-90%
*Sets 9-10 – 1 rep @ 90-95%

B.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 80%

Easing up the loading this week so that you can come back and feel super strong next week.

C.
Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 65%

Reset the barbell every time on the floor…do not perform these touch and go.

D.
Two sets for max reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Shoulder to Overhead (135/95 lbs)
Rest 4 minutes

Makethe ring dips legit – elbow fully extended and hold for a count of “one-one thousand”.

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2 thoughts on “Wed 10-29-14

  1. A. 165(2)-185(2)-215(2)-225-235-245-255
    B. 225-275-315-365
    C. 285
    D. 1050m/29 dips/15 S2OH – shoulder felt unstable. Second set 1000m/28 dips/25 S2OH

  2. A) 175-175-205-205-235-235-250(f) shut it down. They were killing my knee. Headed to my airrosti appt today.

    B) 205-240-275-315

    C) 260

    D)
    Set 1: 1025/25/24
    Set 2: 994/20/21

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