Wednesday 29/7/15

AM
Airdyne 5 Mins @ 85%
Airdyne 5 Mins @ 50%
x7
= (Av HR/Max HR/Cals)
1. 152 / 163 / 200
2. 156 / 163 / 200
3. 158 / 163 / 202
4. 159 / 167 / 204
5. 164 / 168 / 211
6. 164 / 170 / 209
7. 164 / 173 / 217

MD
A.Jerk Dips – 4×4 Rest 90s (Very Heavy) = 180/185/190/190
B.1 Power Clean + 3 Split Jerk – x6 Rest 90s-2mins (perfect reps) = 115/115/120/120/122.5/122.5
C.Deadlift – 3×10 TnG Rest 2-3 mins (Add 5kg) = 130/130/130
D.GHD Glute Ham Raise – 5×10 @ 31×1 Tempo rest 2 mins = 7/7/6/5/5 (left hammy/back of knee a little painful so couldn’t hit as many reps, not a regular thing).

PM
EMOM 20
1 – 2 Hang Power Snatch @ 85-90% = 85-90kg = hit 85kg all sets
2 – 10-15 T2B = 15 UB all sets. Very grippy, had to re-grip a lot on the last sets

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Wednesday 29/7/15

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