Wednesday, January 14, 2015

Tuesday



Shane stretching with 6 month old daughter 
Alexis after the 6am class on Monday.


A) Back Squat
Bar is to remain on your back for the Recovery

3 Rounds 45/30kg

30 Seconds Max Reps
30 Seconds Recovery
30 Seconds Max Reps

2 Minutes Recovery between rounds

B) 7 Minute OTM Ladder
Wall Balls 9/6kg
DeadLift 100/70/60kg

Max Reps Wall Balls and on the minute every minute perform 5 DeadLifts, then return to your Wall Balls


10 comments:

  1. A)
    Round 1 - 11,12
    Round 2 - 12, 13
    Round 3 - 13, 13

    B) Deads @ 50kg, Wall Balls Rxd
    26, 12, 12, 12, 12, 10, 12

    ReplyDelete
  2. A) Round 1 51kg - 10, 8
    Round 2 45 kg 11, 9
    Round 3 45 kg 10, 8
    B) Deadlifts 42.5kg
    6kg wall balls
    21, 12, 12, 11, 10, 10, 10

    ReplyDelete
  3. A. 49kg
    1 - 9.6
    2 - 7.8
    3 - 7.7
    B. Rxd
    21,7,7,9,4,5,9

    ReplyDelete
  4. A) R1 18, 19
    R2 18, 19
    R3 20, 19

    B) 48 - Rxd

    ReplyDelete
  5. A)
    12,14
    14,14
    14,14
    How's that for consistency with my back to the clock....?

    B) 60kg deads
    17,9,6,6,5,4,5
    Somewhat taxing :))

    ReplyDelete
  6. Misread the weight requirements of 43kg.
    A) Did Back squats @ 85kg
    Rounds consistent 9/8,9/8,9/8.
    B) Deads @ 85kg, wall balls, 18,9,8,8,8,9
    C) Ring dips (orange band) x21, 24kg KBS x36

    ReplyDelete
  7. A). Rx'd
    18 & 14 - 32
    12 & 14 - 26
    12 & 12 - 24

    B). 106 reps.
    Was shooting for the stars with 150 in mind but those deads were getting in the way.

    ReplyDelete
  8. A) 30k 13 15 then 16 15 then 16 15

    B) 96 wall balls

    row 1500 easy pace 7.49

    ReplyDelete
  9. A) 11/11, 12/12, 12/12 RX - good exercise ;)

    B) RX - 16, 10, 10, 5, 0, 5, 5 (51)
    Probably should have went for 80kg on the deads

    ReplyDelete
  10. A) 1) 11/12, 2) 10/12, 3) 10/12 @ 45kg
    b) 20, 10, 10, 10, 10, 10, 10 reps. DL @ rx

    ReplyDelete