nzazad
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Friday - 16th
11:30AM SESSION
10 min E.m.O.m;
E: 10 50kg snatch
O: 50 DU
Ascending E.m.O.m. Adding 2 reps each round until unable to complete, starting at 10 reps.
E:Chest to bar pull ups
O:Strict ring dips
Unable to complete 18 rep round. Finished that round at 11.13.
5 rounds for effort;
10 ghd sit ups
10 9kg slam balls
04:30PM SESSION
Muscle ups
5x3. For some reason my ring muscle ups are ****ty as at the moment. Body is a bit fried though.
Weighted pull ups
4x16x5 - 2xSupinated, 2xPronated
Hands are fried. They need a rest
Every three minutes, for 15 minutes.
1 power clean
3 split jerks
Building in weight. Went 80, 90, 100, 110, 110kg.
Happy I got that with my quad.
DIET
09:30AM: 1 cheese muffin, 2 slices beef schnitzel
02:00PM: 3 slices bread, 3 slices beef schnitzel, 1 scoop protein
04:00PM: 1 scoop protein, 300ml milk
07:00PM: 1 cup of rice, 1 & 1/2 chicken breast, 1/2 jar of teriyaki sauce
11:30AM SESSION
10 min E.m.O.m;
E: 10 50kg snatch
O: 50 DU
Ascending E.m.O.m. Adding 2 reps each round until unable to complete, starting at 10 reps.
E:Chest to bar pull ups
O:Strict ring dips
Unable to complete 18 rep round. Finished that round at 11.13.
5 rounds for effort;
10 ghd sit ups
10 9kg slam balls
04:30PM SESSION
Muscle ups
5x3. For some reason my ring muscle ups are ****ty as at the moment. Body is a bit fried though.
Weighted pull ups
4x16x5 - 2xSupinated, 2xPronated
Hands are fried. They need a rest
Every three minutes, for 15 minutes.
1 power clean
3 split jerks
Building in weight. Went 80, 90, 100, 110, 110kg.
Happy I got that with my quad.
DIET
09:30AM: 1 cheese muffin, 2 slices beef schnitzel
02:00PM: 3 slices bread, 3 slices beef schnitzel, 1 scoop protein
04:00PM: 1 scoop protein, 300ml milk
07:00PM: 1 cup of rice, 1 & 1/2 chicken breast, 1/2 jar of teriyaki sauce