Pull ups as per GD
Beg. ring rows bar position 12
Max sets - rest 4 mins
12-10-8
Bx Ramona 2012-11-12
Push press 3 or 5 rep
5 @ 7kg, 5 @ 10kg
3 @ 18kg, 3 @ 20kg / 44lb NEW PR
Run/Push Press
3 Rounds
300-meter run - subbed elliptical
7 push press, bodyweight - scaled to 15kg / 33lb
Done in 7.05mins - New PR by 14 secs
Splits 1.29 PR,0.38,1.37,0.48,1.43,0.46 compared to 1.42,0.41,1.42,0.42,1.45,0.44 last time
Max Reps Shoulder Press - 50% of Body Weight - scaled to 20kg - haven’t pressed this since Sept 2011!
1 set
Completed 5 reps = 5RM from Sept 11 - pretty pleased with that especially with tired shoulders and not pressing that weight for over 12 months. Should be able to get 6 or maybe 7 next time.
Just want to give a shout out to GD’s BrandX Ramona programming - it just works!!! Anyone unsure about just mainsite or want strength work but don’t no how to program it or keep trying other programs and coming back - try GD’s Brandx Ramona programming!!
Thank you so much GD.
Beg. ring rows bar position 12
Max sets - rest 4 mins
12-10-8
Bx Ramona 2012-11-12
Push press 3 or 5 rep
5 @ 7kg, 5 @ 10kg
3 @ 18kg, 3 @ 20kg / 44lb NEW PR
Run/Push Press
3 Rounds
300-meter run - subbed elliptical
7 push press, bodyweight - scaled to 15kg / 33lb
Done in 7.05mins - New PR by 14 secs
Splits 1.29 PR,0.38,1.37,0.48,1.43,0.46 compared to 1.42,0.41,1.42,0.42,1.45,0.44 last time
Max Reps Shoulder Press - 50% of Body Weight - scaled to 20kg - haven’t pressed this since Sept 2011!
1 set
Completed 5 reps = 5RM from Sept 11 - pretty pleased with that especially with tired shoulders and not pressing that weight for over 12 months. Should be able to get 6 or maybe 7 next time.
Just want to give a shout out to GD’s BrandX Ramona programming - it just works!!! Anyone unsure about just mainsite or want strength work but don’t no how to program it or keep trying other programs and coming back - try GD’s Brandx Ramona programming!!
Thank you so much GD.
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