5x1 hbbs at 30x1, build each set
110kg-120-130-135-137/301lb
8rm split squat (dumbbells) at 30x0 with rear foot elevated (45lb plate)
60lb dumbbells on both sides
remainder of the work was 10x5 c2b for time and then 10 min airdyne, skipped both of these and worked on no false grip muscle ups instead, did two on the minute for 10 mins
What is 30x1 and 30x0?
ReplyDeletetempo lift - for the squat its 3 seconds lowering, 0 second rest at the bottom, x as explosively as possible up, 1 second rest at the top
ReplyDeletex will always be the most explosive segment of any movement, for the squat, standing up, for the deadlift, pulling, for a press, the pushing part. you can always back out the other numbers for resting/eccentric loading from there.