Archive for November 27th, 2013

  • DOMS anyone ? At Tegen with the GorillaSquad A: Pause 1 1/4 Back squat 4 x 130kg, 4 x 110kg x 2set These are pretty horrible   B: Hang Clean + 4 Split Jerk 60-70-80-90-100kg Making my OL friends proud   C1: Weighted 1 1 /4 Dips 3x10kg, 3x20kg, 10x7set C2: Weighted False Grip with turnout Chest to Ring Pull-up 3x10kg, 3x20kg, 10x7set D: 2 Rounds E9M 3 x AMRAP cals Row 60s/Rest 60s In the rest up to next row do AMRAP CGBP 60kg AMRAP Pendlay Row 60kg Score is nr of Cals + BP + Row Round 1: […]

    Squat til you drop

    DOMS anyone ? At Tegen with the GorillaSquad A: Pause 1 1/4 Back squat 4 x 130kg, 4 x 110kg x 2set These are pretty horrible   B: Hang Clean + 4 Split Jerk 60-70-80-90-100kg Making my OL friends proud   C1: Weighted 1 1 /4 Dips 3x10kg, 3x20kg, 10x7set C2: Weighted False Grip with turnout Chest to Ring Pull-up 3x10kg, 3x20kg, 10x7set D: 2 Rounds E9M 3 x AMRAP cals Row 60s/Rest 60s In the rest up to next row do AMRAP CGBP 60kg AMRAP Pendlay Row 60kg Score is nr of Cals + BP + Row Round 1: […]

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