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Wednesday April 17, 2012

 

 

 

POST WORKOUT RECOVERY FUEL…

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1125/Tip-327-Take-A-Large-Dose-of-Whey-Protein-Post-Workout-For-the-Best-Recovery.aspx 

Heavy Lower

A1) Front Squat 1-1-1-1-1; Rest :30 (70%,77%,85%,93%,100% + new 1 RM?)

A2) A.M.R.A.P. HSPU’s @ 21×1; Rest 3 

Movement Prep:

A.M.R.A.P. 12 Minutes:

  • 7 Power Snatch 95#/65#
  • 20 Double Unders
________________________________________________________________________________________________________________________________
Jesse 175# 10 Rounds
Cindy 115# x 8 11 Rounds
Sara 125# 9.5 Rounds
Laura R. 115# 11+ Rounds
Valerie 45# 10 Rounds
Angelica 45# 8 Rounds
Lisha 75# 11 Rounds
John C. 175# 8 Rounds
Danielle 125 # 9 Rounds
Melissa Accumulating Reps 8 Rounds (Sub Power Cleans)
Liz 9 Rounds
Jolene 85# x 3 RM 11 Rounds
Tony 205# (PR +20) 6.5 Rounds RX
Seth 205# 8 Rounds Rx
Mayur
Chad 175# 9 Rounds
Laura M. 160# (PR) 10.5 Rds
Michael 160# (PR +20#) 8 Mod
Reno 235# (PR) 10.5 Rounds Mod
Dave 295# (PR) 6 Rounds @ 115#
Jenn J. 105# 8 Rounds
Jason 160# 6 Rounds
Allison 105 (PR) 11 Rounds (Power Cleans)
Laurie 85# 8 Rounds
Yaisa 85# 10 Rounds
Steve 195# 8 Rounds
Jeremy 220# (PR) 7 Rounds
Amy 105# 7 Rounds
Javier 175# 8.5 Rounds
Jill 85 x 8 10 rounds
Kevin 265# 4.5  Rounds
Katie 100 4.5 Rounds
Jen M. 45#
Melissa (Accumulating sets)
Zac 145# 5.5 Rounds
DK 195# 6 Rounds
Dimetry 155# 6 Rounds
Tara 97 #
Jessika
Cynthia
Gina 105# 9 Rounds
Penny
Bill 135# 6 Rounds
Tracy 120# 6 Rounds
Cindy B. 65# x 5 8 Rounds
     1700
Sharon 115#  8
Erica 140#  8
Jeff R. 155# 7
Jim 195#  9 + 7 reps
Mike K. 155#  8
Tay 160#  13 Rx
Trish 135  8
iJaesin 315#  12
Travis 305#  8
     1800
Wendy 50#x8  6 + 7 reps
Terry 225#  8
Pilar 75#x7  9
Natasha 65#x8  5 + 7 reps
Ann Marie 75#x5  9

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