A. Front Squat - 5 x 4; rest 3:00 (heavy across)
B. Banded Clean Grip Deadlift - 5 x 4; rest 3:00 (moderate bar + moderate band, total tension = tough)
C. Strict Prone Grip Wtd. Pull-up - 5 x 4; rest 3min (heavy across)
D. CG Bench Press - 5 x 4; rest 3:00 (heavy across)
E. Strict Bar Pull-overs - accumulate 12-15 total reps (try to control negative...if not possible perform jumping bar MU then perform negative)
*http://gymnasticswod.com/content/pull-over
A. 105kg / 110kg / 110kg / 113kg / 115kg x 3
B. 120kg / 120kg / 125kg / 125kg / 125kg - long red + blue with must tension at the top
C. 17.5kg / 17.5kg / 20kg / 20kg / 22.5kg
D. 110kg / 110kg / 115kg / 115kg / 120kg
E. Check
A. Front rack felt much better, spent some more time warming it up and staying in the bottom of the hole with light weight and working on wrist flexibility. I knew when I missed 110kg x 4 earlier in our testing that was due to lack of front rack vs. strength. Had the leg strength for 115kg but lost mid-line due ot breathing.
B. Tried to do these right but was lacking band options. Used long / skinny red and blue bands where at the bottom there was some slack but at the top it added tension. Viewed these as speed deads, hope that was right. Hadn't done this in a while...great feedback...lit me up good.
C. Getting better and trying to pause at the bottom of the rep. Makes it significantly harder for me on later reps.
D. Horizontal pressing coming back...120kg felt good, 4th rep was tough.
E. These were a TON of fun. Got hung up on the bar a couple times on the initial back roll over but got better with more reps. Did these for 15 reps because they were so much fun. Videos below.
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