Tuesday

Power total and GPP today

Tuesday 19th March 2013

Power Snatch – 100kg

Power Clean & Power Jerk – 130kg

A1. HSPU – 10,8,6,4,2

A2. Strict Pull Ups – 10.8.6.4.2

B1. 6″ Deficit RDLs – 4×6

B2. DB Bicep Curls – 4×6

B3. Band Tricep Extensions – 4×6

A bit of volume never hurt anyone, right?

KEEP EVOLVING
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Yesterdays WOD – Weighted Pull-ups, Deficit HSPUs, DB Rows

July 31st 2012

4×5 weighted pull-ups – 30kg across

2 minutes rest between sets

5×5 2″ deficit HSPUs

2 minutes rest between sets

4×6 one arm DB rows – 50, 58, 62.5, 62.5kg

KEEP EVOLVING

WOD – Deficit HSPUs, Weighted Pull-ups and DB Rows

20 minutes to establish 5RM max deficit HSPUs – 5 inches

4×5 weighted pull-ups – 26, 30, 34, 34kg

2 minutes rest between sets

3×8 one arm DB rows – 50kg

KEEP EVOLVING

WOD – Weighted Pull-Ups, Ring HSPUs, Levers

July 3rd 2012

4×5 weighted pull-ups: 18-24-30-30kg (it’s been AGES since I’ve done any volume of weighted chins…it felt like it too!)

20 minutes of play with ring HSPUs – 3-3-3-5-5 (again, it’s been a while! Pleased that my shoulder held out though!)

20 minutes of back levers (do these ever get easier!?)

KEEP EVOLVING