Friday, March 6, 2015

FRIDAY

Blake and Bree just chillin while their 
mums train at the 9.30am class.


A) Deadlift
6-4-6-8

B) 3min AMRAP x 5 Rounds
3 Power Cleans 61/43
6 HR Push Ups
9 Wall Balls 9/6kg 10/9'
-1 Minute Recovery between Rounds-

5 comments:

  1. Left my office keys at home, so in at 5.15 for some "bonus" training.
    Pre-Class:
    Row 800m warm up
    Caught up on Back Squat, did 2 x single strict pullups and 6 x 24kg goblet squats (as hip openers) in between sets.
    Used fat bar for a change-up.
    10@63kg, 8@ 73kg, 6@ 83kg, 4@93kg, 2@ 103,113,118,123kg
    Finisher 400m (1:59) First time under 2 min in 18 months......
    A) deadlifts 6@ 103kg, 4 @ 123, 6@ 118, 8@113
    B) Set up for 4 rounds (to allow time for mobility, and so I could go heavier than Rx'd for 4 rounds.) @ 65kg and 9kg wall ball
    4 rnds 2+3, 2+1, 2+1, 2+2. All power cleans as singles, hands still on bar, but not T&G. Focus was on form, lifting heavy (@90%) and pacing/consistent for 4 rounds. Worked well, I certainly had nothing left for a round 5, out for the count.....
    Stretching and mobility last 5 min to finish.
    Felt best I have in ages this morning........ Great session today :O)

    ReplyDelete
  2. A) 55kg (6) ,65kg,(4) 70kg (6),65kg (8)
    B) 35kg P/C
    6 kg wall ball
    3+3
    3+9
    3
    3+2
    2+13

    ReplyDelete
  3. (A)100,110,100,110
    (B)RXD
    3+1,3, 2+9, 2+11,2+6

    ReplyDelete
  4. Did this with the 6pm group. I haven't trained at night in so long, it was different.

    Part B only for me today.

    3, 2+16, 2+9, 2+3, 2+5 Rxd

    ReplyDelete
  5. A) Deadlift
    6x100 - 4x120 - 6x110 - 8x120

    B) RX
    3+3, 2, 2, 2, 2
    Plenty of rest here, not 100% effort today, broken sleep and sore legs from squat sesh earlier in the week

    ReplyDelete