Friday, August 19, 2011

Friday

Power Clean
3-3-3-3

Weighted Chin Ups
5-5-5-5
Tempo
3021
rest exactly 2 minutes

Bent over rows (single arm with DB or KB)
4 x 8   Rest 90 seconds between sets

Post WOD
40 GHD sit ups
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3 comments:

  1. JamesAugust 19, 2011 at 7:38 PM

    Bench press 3x5 at 230#
    Power cleans - 205#x3, 215#x3, 235#(f), 225#x3, 245#x2
    Weighted chin ups 5x5 at 3021 tempo 10#, 15#, 20#, 25#, 35#
    One arm rows 4x8 at 60#
    Close grip bench 135#x8, 165#x8, 185#x5, 205#x3
    2x20 GHD situps

    ReplyDelete
  2. JoelAugust 19, 2011 at 9:16 PM

    Power Cleans: 95-105-115-130(1&F)-125(1&F)
    Trying to get back to my old 1RM

    Tempo Chin Ups: 2 rounds with purple band, 2 with red

    Bent over rows: 25#-25-30-30

    Post: 50 sit ups with ab mat

    ReplyDelete
  3. thomas wubbenAugust 20, 2011 at 6:10 AM

    pc: 145-155-165-170

    tempo chin ups, no weight

    one arm rows: 44-55...correct form...30-30

    40 ghd's

    ReplyDelete

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