Tuesday, May 5, 2015

TUESDAY

Head Coach going over the standards of the workout.

A) Back Squat
This is the first day of our new squat cycle.
Squat Strong.

Warm Up
8@40%, 6@50%, 4@60%, 3@70%

Working Sets
1x6@70% - 1x1@90%
1x6@73% - 1x1@93%
1x6@75% - 1x1@95%

B) 3 Rounds
21 KB Swings 24/16kg
15 Box Jumps 24/20"
200m Run

12 comments:

  1. A) Back Squat
    67-86kg
    70-89kg
    72-91kg

    B) 7.51 Rxd

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  2. A) 56kg x 6
    71kg x 1
    58kg x 6
    74kg x 1
    60kg x 6
    75kg x 1
    B) 8.26
    Box jumps yellow box

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  3. a.Warmup 37.5, 47.5, 56, 65
    65 (6), 84(1)
    67.5 (6), 87.5 (f)
    70 (6), 87.5 (f)

    b. 10.10 rxd Super slow this morning

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  4. A) 67 86kg
    70 90kg
    72 90kg
    B) 7:38 rxd

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  5. A)70-90kg
    73-93kg
    75-95kg
    B)7.10 Rx'd

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  6. A) Back Squat
    67-86kg
    70-90kg (read it as 95%, whoops)
    72-90kg

    B) 7.17 rxd

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  7. A) 90,120
    95,122.5
    100, 125
    B) 28 kg Russian swings 6:07

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  8. A) still so impressed with Mitch's rejiggering of my numbers to make actual sense. A whole world of easily calculable lifting has opened up....

    45, 57.5
    47.5, 60
    50, 61

    I think I may have got my 1rm without prior depth. Think I've lost my gauge since I did my Achilles in.....

    B) 8:45
    12" step ups
    200 row

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  9. A) 70.5, 91
    73.5, 94 (F)
    76, 96 (DNA)
    (Sick tonight)

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  10. Back Squat
    warm up 32 40 47.5 56
    Sets 56 71.5 58 74 60 75

    B) 8.57

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  11. A) Back Squat (haven't squatted in a while so unsure of 1 RM, working on 5RM)
    80 x 5
    90 x 5
    100 x 5
    110 x 5
    120 x 5 (work towards 135 x 1 RM for next time)

    B) 7:56 (variation)
    15 x 20 kg KB
    9 x 24" box jumps
    5 x 25 kg snatch
    200 m run

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