Tuesday, June 19, 2012

The Chief On Steroids

(A) Good Mornings 3-3-3-3
(Stay Right Back & Go Heavier Than Last Time)

(B) Deadlift 10-8-6-4-2 (Rest between sets is to be as long as takes to reload bar for next)

Note: All reps are to be touch & go & can dump only on last rep.
You get one go at each rep range so put your thinking caps on & warm up smart whilst testing the water.

(C) THE CHIEF ON STEROIDS
5 Rnds For Total Reps of
3min AMRAP of
3 Power Cleans 205/135
6 Chest Slapping Pushups
9 Jumping Squats

Recover 1min between rounds.

Notes: The only requirement for height jumped on Jumping Squats is that the entire foot clearly leaves the floor.

CALM DOWN, it's ok. Yes the clever ones amongst you have noticed that the pushups in (C) have been changed to Chest Slapping. Well, he is on Steroids so things can change fast. Enjoy.




9 comments:

  1. Deadlifts: 10,8,6,4,2
    150,160,170,180,190kg (my fingers are sore)

    WOD: 93kg
    Rnds-
    1. 4+1
    2. 3+9
    3. 3+1
    4. 4+3
    5. 4+4
    = 20 Rnds

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  2. Good mornings
    @ 36 kg

    Deads 66,71,76,81,86 working off 70-75% 1 rm

    Chief @ 51 kg
    2+12, 3,3+2,3+1,3+2

    3x 750m rows
    3:09,3:07,3:07

    Adios amigos

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  3. Deads 10,8,6,4,2 @ 71,81,91,101, fail at 110kgs
    started chief on 56kg's for round 1.. to heavy!! bad form so backed it off to 51kg which I felt heaps better with. ended up with 15+2 which I was happy I could keep up my 3 completed rounds.
    Worst part was by far those squats.. JESUS!!

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  4. PNF hamstring mobility first up then Started with the Chief. Did 3 rounds steady just to feel the weight. It was good. Then onto deads. These were tough with limited rest. 140,150,155,155,155 then good mornings to 70kg

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  5. Deads 61,71,81,91,101
    COS @ 33.5kgs scaled p/ups
    3+1,3,3+3,3+1,3+4

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  6. Good Mornings: 3*30kg, 3*35kg, 3*35kg

    Deadlifts: 10,8,6,4,2
    91,101,106,114,124

    WOD: 51kg
    3,2+9,2+1,2+1,2+1

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  7. A) good mornings @30kg

    B) 60-65-70-75-80 felt good.

    C) scaled cleans@30kg and sit ups subbed for push ups:

    3
    2+14
    3+3
    3
    3+3

    Lsit progression. Did four sets of 10sec holds on24" box. Was easier than yesterday when I could only do 5sec

    Had a really good night tonight, worked hard and I'm proud! Yeah!

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  8. Deads 61, 71, 73.5, 73.5, 81

    Chief - 30kg and scaled push ups - 3+3, 3+1, 3+3, 3, 3+3

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  9. Missed the workout, but caught up on good mornings
    3x25, 3x25, 3x28.

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