Thursday, January 15, 2015

Thursday Bench


9 Year Old Lara Benching 14kg for 5 Reps with a spot from HC.

(A1) DB/KB Bench Press: 5 sets x 10-12reps.  Aim for heavier than last week.

(A2) Handstand Skills Eg (Handstand Walks, Freestanding) Try something different and fun.

B) 5 Rounds
9 Pullups
6 Hang Power Cleans 65/47/40kg
3 Push Jerk

C) Competition Athletes Option: 
Immediately after recording your WOD time, perform 100 Double Unders.



18 comments:

  1. A0 5 sets with 20kg KB
    Finished with 1 extra set 32 kg DB (2 reps)
    B) Scaled WOD to 5 kipping PU/round (to preserve hands for surg. today), @ 47kg. 6:58
    C) 27 ring dips (orange band) 38 KBS 24kg

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  2. a. 35pnds 1 set of 12, 4x10
    worked on strict handstand pushups
    b. 11:19 rxd hands were really sore, ripped 4th round

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  3. A) 1 round of 12kg KB x 10 & 4 rounds of 11/12kg DB's x 10
    Worked on some handstand walking & HSPU.
    Got kipping HSPU with one ab mat.

    B) 7.10 @ 40kg for HPC & Jerks, pull ups rxd.
    Followed by 2 min DU practice :)

    Awesome session at 9.30 today! Thanks V!

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  4. A) 5 x 12kg K/B x 10 reps
    B) Pulls up started on bar then moved to jumping box
    HPC / PJ 30kg
    8.07
    D/Unders - practice and finally with success YAY - Thanks V!!!

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    Replies
    1. Success?! Yay!! Well done Kathy! Great to see your dedication paying off! :)

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    2. Yeww !! Great work Kathy! You are looking super awesome too!!

      Delete
  5. A) 11-12kg (about)
    B) 8:30min @ 30kg and blue band (+ 2 min DU practice)

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  6. A) 2x20kg, 2x36kg- hand stand walk and holds
    B) 5:35 rxd - du 8:34. Way too many breaks this time around!

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  7. A) 5 x10 @12kg kb
    B) 9:38 @42.5kg
    DU 11:59 (50, 35, 15)

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  8. A) 5x12 @ 20kg DB
    B) 8:31 @ 45kg
    11.01 DU

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  9. Warm up of champions - 800m run (4:18) straight into 20 WBs

    (A1) 35lb x 2, 45lb x 3 - 12 reps each set

    (A2) HSPUs and handstand holds

    (B) 6:44 Rxd

    (C) DUs done by 9:31 (in approx sets of 20s)

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  10. A) @26kg DBs - 11, 10, 10, 10, 11

    B) WOD 7:20 @55kg, DUs 10:02
    * DUs a little frustrating to begin with, arms & shoulders were quite tired. pullups still not real efficient

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  11. A) @32kg - 10, 10, 10, 9, 10reps
    b) 9:15rx
    c) 11:24 inc wod

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