- Joined
- Oct 30, 2006
- Messages
- 5,639
- Reaction score
- 191
5/8/2016
Warm-ups and dynamic stretches
Power Clean +3 kicks each leg (last flying)
150x5 - spinning back
186.25x5 - high roundhouse
ZDL
223.75x3 - side
242.5x5 - mid roundhouse
280x5 - front push
317.5x5 - low roundhouse
OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and a little speedball
73.75x5 / 5
92.5x5 / 5
111.25x3 / 5
120x5 / 5
138.75x5 / 5
156.25x6 / 6
Stretches
Realized after I was done that I forgot to take my pre-WO supps, so I can't complain too much about not getting more reps on my last set.
Warm-ups and dynamic stretches
Power Clean +3 kicks each leg (last flying)
150x5 - spinning back
186.25x5 - high roundhouse
ZDL
223.75x3 - side
242.5x5 - mid roundhouse
280x5 - front push
317.5x5 - low roundhouse
OHP (Power Clean first rep) / Rope Pull-ups +3 palm strike per hand and a little speedball
73.75x5 / 5
92.5x5 / 5
111.25x3 / 5
120x5 / 5
138.75x5 / 5
156.25x6 / 6
Stretches
Realized after I was done that I forgot to take my pre-WO supps, so I can't complain too much about not getting more reps on my last set.