Tuesday, April 7, 2015

TUESDAY

#thatshoulder #thatquad #thatback

(A) Power Snatch (Wave Set)
1x70% - 1x75% - 1x78% - 1x80%
THEN
1X75% - 1x80% - 1x83% - 1x85%
THEN
1x83% - 1x85% - 1x88% - 1x88+%

*The 88+% represents “it's your choice to decide what increase you will make on that very last lift” assuming you have hit all the previous loads. If you haven’t, then don’t stress. Just choose a load that you will hit..


(B) With a continual running clock (15min Cap)
START: 0:00 
3Rnds
10 x Deadlifts: BW
15 x Pullups

RECOVER until clock hits 7min mark.

START: 7:00 minutes
120 x Double Unders (3 x HR Burpees on any break)
30 x KB/DB Farmers Carry Reverse lunges: 24/16

11 comments:

  1. A) Power Snatch
    34, 35, 37kg
    34, 37, 37.5, 38kg
    37.5, 38, 40, 42.5kg

    B) Rxd
    4.14
    9.56 To end of DU
    12.11 Finish

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  2. A)
    31.5, 34, 36
    34, 36, 37.5, 38.5
    37, 38.5, 39, 40
    Plus 42.5, 45kg

    B) rxd
    4.23
    Then the struggle started...
    77 DU & 26 lunges. HC said to stop at 75 to get the lunges in. Dropped for 3 burpees after max 6 DU :( haha so lots of burpees for me. I don't know where they went!!! More practice needed!

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  3. a. 36, 39, 40.5, 42
    39, 42,43,44
    43, 44, 45.5kg based on 52kg%
    b. rxd @65kg BW
    6.29
    101 DU + Lots of burpees

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  4. B) D/L - 54kg, Pull Ups 2nd round on rings - 5.23
    300 DU
    16kg reverse lunge
    11:53

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  5. A) 20, 30, 35, 37, 40 worked on technique for the rest
    B) rxd
    4:23
    DU (43, 82, 120)
    12:17

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  6. A) 28, 30, 31, 31
    30, 32, 33, 34
    33, 34, 35, 36.5
    B) 5:17 @57kg
    13:09

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  7. Had physio so did the strength at Cranebrook...

    (A) 38, 41, 43, 44
    41, 44, 45, 46
    45, 46, 47.5, 48.5

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  8. This comment has been removed by the author.

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  9. (A) Power Snatch (Wave Set)*Performed OTM with 1min rest between waves
    50 - 53 - 55 - 56
    THEN
    53 - 55 - 58 - 60
    THEN
    58 - 60 - 62 - 65*, 65kg(93%)
    *=miss


    (B) Deads/Pullups - 3:22 @75kg
    Pullups - 9/6, 5/5/5, 5/5/2/2/1

    DUs/HRB - 10:25
    3xBurpee @ reps 1, 22, 42 & 45, then unbroken all the way to 120 ;)
    Lunges RX - 13:00 10/10/10

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