Open Gym - Make up a 5, 3, 1 lift or do the following:
Warm-up: Gymnastics + handstand practice
Main Lift:
Clean & Jerk Doubles 85% max
8 sets of 2 every 2 mins
Metcon: 5 rounds
-3 handstand push-ups (or 5 ring push-ups)
-10 goblet squats 53lbs
Stretch: butterfly + quad stretch against wall
-JD
deadlifts set 3: 240x7 reps
ReplyDeleteBack squat (high bar, full ROM): 100x5, 115x5, 130x12
ReplyDeletePress: 50.5x5, 60.5x5, 70.5x12
Did bodyweight accessory work for both lifts:
5x5 pull-ups with two tiny red bands
5x1 ring dips with one tiny red band, focus on external rotation
5x10 pistols off a 16in bench (5 per leg per set)
5x5 V-ups
Quads are now toast, joining hamstrings which have been sore since Tuesday!