Dynamic Warm-up
Jump Rope 2 minutes
Axle Clean + Jerk
2 x 55, 75, 95, 105, 115kg
4 single high pulls at 125kg
Axle continental Clean + Jerk
2 x 95, 105, 115kg
1 x 125kg
1 x 135kg
Bench Press
5 x 135, 185#
3 x 210 (70%)
3 x 240 (80%)
9 x 270 (90%)
Pullup
5 x 12, 24 kg
3 x 32, 36kg
2.75 x 40kg
15 minutes (EDT)
30 degree incline DB Press @ 90#
- 7 sets of 5
4" Rack Ball Pullups
- 7 sets of 5
4" Pinch block sled pulls
-prowler + 90, 180# x 3, 230# x 4
Anvil walks
126#
146#
166#
176#
Stand and hold 2 x 176#
2 comments:
4" Pinch block sled pulls
-prowler + 90, 180# x 3, 230# x 4
How is this? On the rubber floor or outside?
It hurts, but I think I'm getting use to the pain. It was inside on the rubber flooring. Depending on the weight used at the Arnold, this could turn into a sprint event.
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