Strength
Strict Press - Establish 3rm
30
40
50
52.5
55
60 PB
65x1 PB
Was only going to hit triples but i was intrested in finding out what my 1rm was after hitting 60 for 3.
Deadlift - Establish 1rm
140
150
160
170
180
190 PB
200 PB
Got to be happy with a 20kg PB since July!!
Conditioning
300m row in less than 60s
60s rest
Repeat for max successful intervals
5 intervals complete
This was nasty, i'm going to do this every couple of weeks.
Goat Work
3x10 Strict ring dips
Strict Press - Establish 3rm
30
40
50
52.5
55
60 PB
65x1 PB
Was only going to hit triples but i was intrested in finding out what my 1rm was after hitting 60 for 3.
Deadlift - Establish 1rm
140
150
160
170
180
190 PB
200 PB
Got to be happy with a 20kg PB since July!!
Conditioning
300m row in less than 60s
60s rest
Repeat for max successful intervals
5 intervals complete
This was nasty, i'm going to do this every couple of weeks.
Goat Work
3x10 Strict ring dips
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