Strength

Didn't really use %'s as I don't know what my 1RM is...

As Rx'd
Clean/Front Squat/Jerk: (use Clean % 1RM)
30kg, 40kg, 50kg

Bent-over Row/ Pull-up super-set (use Row % of 1RM):
40kg, 50kg, 55kg, 40kg

Ring Dip/ Push up super-set:
10/20
10/20
8/20
8/20

Danny

What is super-set?

Egor.

As Rx'd
Clean/Front Squat/Jerk: (use Clean % 1RM)
30kg, 40kg, 50kg

Bent-over Row/ Pull-up super-set (use Row % of 1RM):
50kg, 55kg, 60kg, 60kg

Ring Dip/ Push up super-set:
10/20
10/20
8/20
8/20

George D.

Egor,
A super set means that you do the second excersize straight away without rest.
Hope to see some of you guys tonight for a workout.
Kam

as rx'd
clean/squat/jerk
set 1@40kg
2@45kg
3@55kg
4@60kg
5@75kg
6@80kg note failed on jerk. 70kg for last jerks


bent over row\pullups
set 1@45kg
2@60kg
3@70kg
4@55kg
body weight for pull ups

body weight for ring dips and push ups

ROB

as rx'd
clean/squat/jerk
set 1@40kg
2@40kg
3@50kg
4@50kg
5@60kg
6@60kg


bent over row\pullups
set 1@40kg
2@50kg
3@60kg
4@40kg
body weight for pull ups

body weight for ring dips and push ups

ADAM

Kam,

I'll be there tonight. I don't have enough weights at home.

Egor.

Clean/Front Squat/Jerk: (use Clean % 1RM)
2x 5/5/3 @ 40@kg
2x 4/4/3 @ 50Pkg
2x 3/3/3 @ 60`kg

Bent-over Row/ Pull-up super-set (use Row % of 1RM):
8/8 @ 40@kg
8/8 @ 50Pkg
6/6 @ 60`kg
8/8 @ 40@kg

Ring Dip/ Push up super-set:
10/20
10/20
8/20
8/20

Clean/Front Squat/Jerk: (use Clean % 1RM)
2x 5/5/3 @ 50@kg
2x 4/4/3 @ 60@kg
2x 3/3/3 @ 70@kg

Bent-over Row/ Pull-up super-set (use Row % of 1RM):
8/8 @ 50@kg
8/8 @ 60@kg
6/6 @ 70@kg
8/8 @ 50@kg

Ring Dip/ Push up super-set:
10/20
10/20
8/20
8/20

The ring dip/push up combination was intense!

As req'd;

Clean/Front Squat/Jerk: (use Clean % 1RM)
2x 5/5/3 @ 40kg
2x 4/4/3 @ 50kg
2x 3/3/3 @ 60kg

Bent-over Row/ Pull-up super-set (use Row % of 1RM):
8/8 @ 50kg
8/8 @ 60kg
6/6 @ 100kg
8/8 @ 60kg

Ring Dip/ Push up super-set:
10/20
10/20
8/20
8/20