Tuesday, February 24, 2015

TUESDAY

Haylie working on her Pull-Ups in Copacabana, 
Rio de Janeiro 

A) Back Squat
6 Reps @ 65%
4 Reps @ 75%
2 Reps @ 80%
2 Reps @ 85%
1 Rep @ 90%
Followed by 1 set of Back Squat Max Unbroken Reps @ 80%

B) 3 Rounds
21 KB Swings 24/16kg
15 Box Jumps 24/20
9 Deadlift @ BW

15 comments:

  1. a. @86%
    56kg(6), 65kg(4), 69kg(2), 73kg(2), 78kg(1)
    69kg max reps (6)
    b. 7:25 rxd @66kg

    ReplyDelete
  2. A) B/Squat 84kg x6, 102 x4, 112 x2, 120 x2, 128 x1 max @ 112kg x7
    B) WOD Rx'd 24" Box, 24kg KB, @98kg deads (last time at THAT weight for me....) 7:37

    ReplyDelete
    Replies
    1. PM PT with HC
      A) Clean complex. hang clean + clean from floor, work up to heavy @ 55 kg then single clean (power ) up to heavy 75kg.
      B) Descending ladder WOD
      5 x75 kg (47 sec)
      2min rest
      10 x 65kg (47 sec)
      2min rest
      20 x55kg (71 sec)

      C) Jerk heavy prep work off racks.
      Work up to heavy single @ 80kg (new PB by 8kg)

      Delete
  3. A) 45.5,52.5,56,59.5,63 (max7)
    B) 7:24
    55kg D/L 16kg K/B Yellow box

    ReplyDelete
  4. A) 56.5, 65, 70, 73.5, 80, 70 (Max reps) x8
    B) 5.32 rxd @ 65kgs

    ReplyDelete
  5. A) 62, 72, 77, 82, 86
    77 x 6
    B) 7.57 rxd

    ReplyDelete
  6. A) 8x52
    B) 7:55 Rxd!!!!

    pullup work
    5x3 strict pullups on skinniest band
    1x10 bicep curl @ 15kg
    1x21 whatever that was @ 15kg...thanks Glenn :)

    ReplyDelete
  7. A) max reps 10 @ 100kg
    B) 5:10 Russian swings d/l @ 85kg

    ReplyDelete
  8. (A) Did last week's squats as I missed it.
    65, 77, 89, 95, 101, 107, 112, 116 (F), 107
    PB is 118

    (B) 6:59 Rxd @ 70kg
    Really struggled with the box jumps in this one.

    ReplyDelete
  9. A). 104, 123, 132, 140, 148, max reps @ 140 (5)

    B). 8.09 Rx'd @ 117kgs - heavy weights

    Rd 1: 2.09
    Rd 2: 2:55
    Rd 3: 3.05

    The sound (banging) I was making box jumps were akin to an elephant jumping on the box. Definitely no ninja tonight.

    ReplyDelete
  10. A) 6 x 97
    4 x 112
    2 x 120
    2 x 127
    1x 135
    7x 120kg
    b) 8:15 rx @81kg

    ReplyDelete
  11. A) Back Squat
    6 Reps @ 78
    4 Reps @ 90
    2 Reps @ 96
    2 Reps @ 102
    1 Rep @ 108
    Max Unbroken Reps @ 96 (9 Reps)

    ReplyDelete
  12. A) 97.5, 112.5, 120, 127.5, 135

    B) 5:22 RXD

    ReplyDelete