speed day(IPA Nationals closeing in)
Okay, this is for cubanito17 from my last post of Max effort 5 board verses rack lockouts. My best 5 board was 600(awhile ago) and just started rack lockouts so I really don't know my 5 board yet. I would say both are the same though.
185x3x3 w/chains
195x3x3 w/chains
205x3x3 w/chains On all these I tried to throw the bar forward and have notice more speed.
75x4x8 lying db extensions
single arm rows
db cleans
done!
P.S.- have noticed since I have cut out band work shoulders feel a heck of a lot better. I would wave them in a 4 week pattern with chains for 4 weeks. I think for me it will be better to do straight weight then chains.