I had some issues with Men's Wearhouse and when I can pick up a tux for my friend's wedding so I had to mix and match some stuff for today and tomorrow. Unfortunately I won't be able to get to the gym on Thursday, so only two days this week due to travel and clinical rotations.
A. Squat Clean Waves
Wave 1: 3 singles, start at 75-80% 1RM add 5lbs/side each make, rest 60 sec bt lifts
235 - 240 - 245
Wave 2: 3 singles, start at 77-82% 1RM, add 5lbs/side each make, rest 60 sec bt lifts
240 - 245 - 250
Wave 3: 3 singles, start at 79-84% 1RM, add 5lbs/side each make, rest 60 sec bt lifts
rest 2-3 min between all waves
245 - 250 - 255
B. For time:
50 Push Press @ 50% of last weeks heavy single
50 Push Press @ 50% of last weeks heavy single
115lbs - 2:05 - 15/15/10/10
+
Squat Endurance Progressions:
Every 2min for 8 sets (4-5 each):
Odd:
10 Thrusters @ 95lbs
8 BFB
Even:
10 Cal Row
10 OHS @ 95lbs
**rest as needed halfway through
+
Squat Endurance Progressions:
Every 2min for 8 sets (4-5 each):
Odd:
10 Thrusters @ 95lbs
8 BFB
Even:
10 Cal Row
10 OHS @ 95lbs
**rest as needed halfway through
Each set took between 53-1:01, the OHS were much harder on my quads than the thrusters
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