Friday, 13 May 2011
Even Keel 1 Workout
60 mins, 97kg
WARMUP
CIRCUIT:
Pullup: 15, 11 + 5kg, 10 + 7kg
BP: 8, 6, 4 @ 75kg, 85kg, 95kg
[Spotter on rep 4 of set 3.]
Snatch DL: 8, 6, 6 @ 105kg, 120kg, 130kg
[Straps on sets 2 and 3.]
Standing press (EZ bar): 8, 6, 4 @ 45kg, 55kg, 65kg
Spider curl (EZ bar): 8 + 2, 6 + 4, 6 + 6 @ 35kg, 45kg, 50kg
[Wide + narrow grip.]
Front squat: 8, 6, 6 @ 70kg, 80kg, 85kg
“COOLDOWN”:
Reverse grip BP: 10 @ 60kg
Wide grip BP: 14 @ 70kg
Narrow grip BP: 13 @ 50kg
2” bar curl (narrow/wide): 5/5 @ 40kg
GOALS: SQ 405 lbs, DL 485 lbs, BP 315 lbs, CoC #3 for reps
SQ = back squat, FSQ = front squat, OSQ = overhead squat, HSQ = hack squat, BSQ = Bulgarian squat, JSQ = Jefferson squat, ZSQ = Zercher squat, GSQ = goblet squat;
DL = deadlift, SDL = snatch deadlift, RDL = Romanian deadlift;
(D/I)BP = (decline/incline) bench press, PU = pullup, MP = military press, CL(J) = clean (and jerk), SN = snatch;
bb = barbell, db = dumbbell, kb = kettlebell, mb = medicine ball &c.
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