Thursday, December 18, 2014

Bench & Deads



(A) Strict "Lynne"
5 Rounds
Max Rep Bench Press @ Body Weight
Max Rep Strict Pullups

(B) 3 Rounds
6 x Deadlift: 120/80/60
10 x Lateral Bar Hop "2fers"
15 x Wall Balls: 9/6kg - 10/9ft
NOTE: To perform Latera Bar Hop (Double Jump) - Drop to ground so chest & legs are in contact with floor then stand & jump laterally over the bar then jump back to the original side again. Both feet must leave & land on ground at same time.

9 comments:

  1. A) Bench Press 36kg - 15,14,13,10,10
    Strict Pull Ups - 5,8,8,5,3
    B) 8:38
    60kg D/L
    6kg wall balls not to target / increased from 4kg

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  2. A). 11&2, 8&3, 7&2, 7&3, 7&2

    B). 7.22 Rx'd

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  3. a. @50kg 10/10/11/12/8
    Pullups 4/4/4/4/3
    b. 7:56 rxd

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  4. A) @37.5kg - 12, 11, 10, 12, 14
    Pull ups - 3, 2, 2, 2, 2
    B) 9:19 Rxd

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  5. A) Bench - 11,9,8,7,5 @ 35kg
    Pull Ups - 6, 8, 7, 6, 5 assisted by Glenn
    B) 8:11 - 60kg DL; 6kg ball unbroken at just below RXD target

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  6. A) 27.5kg - 14,10, 7, 10, 9
    Horizontal ring row - 8, 11, 11, 9, 10
    B) 8:17 - 50kg DL, 4kg ball not to target.

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  7. A) @83.5kg
    Bench - 10,9,9,8,7
    Pull-ups- 10,10,9,7,7
    86 reps

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  8. A) Bench 35k
    10 15 15 14 9
    strict pullups
    3 3 4 3 3

    B) 8.23

    ReplyDelete
  9. A) Bench @73kg: 10-8-7-7-6
    Strict Pullup: 9-8-8-8-6

    ReplyDelete