Week 10-24-16

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Fwankin Beans enjoying the fire on a rainy Sunday.

Finally getting some rain. This week was good only missed one lift. Still working hard on staying locked out in the jerk. Squats felt good, did them at a globo gym. Thats a freakin weird atmosphere, everyone doing half reps staring at themselves in the mirror. Got a Crossover Symmetry system this week for home, looking forward to getting scap jacked.

 

Day 1 (reps*sets) Warm-ups: Working weights:
PS&S 2*3

 

40/3*2, 50/2,

60/2, 65/2

70/2 70/2 70/2
C w/o moving feet & PP 2+2*3 50/2+2, 65/2+2 75/2+2 75/2+2 75/2+2
CDL 5*3

 

110/5 125/5 125/5 125/5
a. Bench 5*4

b. Chin-ups 5*3

c. Anchored Sit-ups 15*3

a.

60k

b.

Bw

c.

5k

a.

85

b.

10k

c.

10

a.

92.5

b.

15

 

c.

15

a.

98

 

 

Day 2 (reps*sets) Warm-ups: Working weights:
J 2*3

 

50/3*2,

60/2, 70/2, 75/2, 80/2

85/2 85/2 85/2
BS 5*3

 

60/5, 90/5, 105/5 113/5 118/5 125/5
FS 3*3

 

85/3 93/3 93/3 93/3
a. BOR w/snatch grip 8*3

b. GM 10*3

c. Side Planks 30s*3

a.

50k

 

b.

30k

 

c.

Bw

 

a.

75k

 

b.

43k

c.

bw

a.

84k

 

b.

52k

 

c.

bw

 

 

Day 3 (reps*sets) Warm-ups: Working weights:
PC&CJ 1+1*3 50/1+1*2,

60/1+1, 70/1+1, 75/1+1

80/1+1 80/1+1 80/1+1
S w/o moving feet 3*3

 

40/3, 50/3 54/3 54/3 54/3
OHS 3*3

 

40/5, 60/4, 70/3 70/3 70/3
a. MP 10*3

b. Reverse Lunges 10*3

c. V-ups 10*3

a.

40

 

b.

26#

 

c.

Bw

a.

50

b.

26

c.

bw

 

a.

50

 

b.

26

 

c.

bw

 

 

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