Open Prep
*Reload / Deload Week*
A.
8min EMOM:
2 Power Cleans
*Build to a moderate load and maintain for all 8 sets
B.
Back Squat
3×10 [7]
*Maintain same weight as last week
-superset with-
RDL
3×10 [7]
*Maintain same weight as last week
C.
GHD Sit-ups
3×15
-superset with-
GHR
3×8
D.
3 Rounds of:
500m Row
20 Pistols
10 HSPU
A . went light to feel my back out 145
B. tried to squat, got up to 155 and stopped
C. done
D. didn’t keep track of time, did HSPU strict
A – 185
B- 225 back squat 185 RDL
C-done all
D- 10:30 used a small box on pistols
Only did back squat 3×10 @ 185 superset with GHD sit-ups 3×15. Left arm sore from the weekend workout shananagans. Gonna be smart, bluegrass comp on Sat.
Good luck Matt
I’m excited to compete with you!
A: 185
B: 185 lil knee pain
C: done, felt really good
D: 12:10
Sean’s got me the hook up to fix knee. Already feels better. Quad is tight still.
A. 205
B. back squat = 190, RDL = 185
C. Done
D. 9:57