Friday, May 15, 2015

FRIDAY

A great follow on from yesterday's video.
Head Coach always talks about 'being patient',
what does this mean?
Wait for that FULL HIP EXTENSION.
Be present and feel the lift.

A) Back Squat
Warm Up
1x8@20kg, 1x6@30%, 1x4@40%

Tempo Work (3 Seconds Down, 2 Second Hold, 1 Second Up)
1x3 @ 68%
3x3 @ 70%
1x3 @ 73%

B) For Time
15 Thrusters 43/30kg
15 Pullups
- Recover 2 Minutes -
12 Thrusters
12 Pullups
- Recover 2 Minutes -
9 Thrusters
9 Pullups

8 comments:

  1. A) 78,85,95 kg. Bit of a challenge bottoming out, but felt good.
    B). Pulled up lame 1/2 way through first set thrusters, so worked on shoulder mobility for remainder of WOD.

    ReplyDelete
  2. A). 96, 112, 117. Didn't mind these squats today. In a twisted way I enjoyed bottoming out and having to push through.

    B). Unbroken @ 2.27 less the recovery time.
    Splits:
    Rd 1: 31 & 30secs
    Rd 2: 28 & 22secs
    Rd 3: 13 & 23secs
    That last lot of pull-ups seemed quick on the bar but obviously not that quick in comparison to rounds 1 and 2.

    ReplyDelete
  3. A) 65, 66.5, 69.5

    B) 0.00 - 1.06
    3.06 - 4.06
    6.06 - 6.46

    ReplyDelete
  4. A) 95, 98, 102

    B) @ 43 kg
    0:00 - 1:04 10 strict pullup 5 ring row
    3:04 - 4:06 6 strict pullup 6 ring row
    6:06 - 6:57 4 strict pullup 5 ring row

    ReplyDelete
  5. a. 64, 65, 68

    b. 0 - 1.15
    3.15 - 4.14 (59sec)
    6.14 - 6.53 (39sec)

    ReplyDelete
  6. A) 47 55.5 57.5

    B) 0 to 1.39
    3.39 to 5.04
    7.04 to 7.56

    all thrusters unbroken 30k

    ReplyDelete
  7. A) 65, 66.5, 69.5kg

    B) Slow, but unbroken.
    0.00-1.21
    3.21-4.31
    6.31-7.22

    ReplyDelete