Wednesday, May 6, 2015

WEDNESDAY

New Member Brett receiving 1:1 Fundamental 
Coaching from Head Coach Glenn

A1) Bench Press
1x5@60%
1x5@65%
1x5@70%
1x5@75%
1x5@80%
1x5@85%

A2) Ring Dips Max Reps
Perform after every et of Bench

B) 5 Rounds - Max Reps
Push Press - Max Reps
Double Unders - Max Reps
Sprint 40m
Horizontal Row - Max Reps
Sprint 40m
- Recover 1 Minute after each Round-

8 comments:

  1. A) Bench Press/Ring Dips
    39/6
    43/6
    46/5
    49/7
    52/7
    56/7 (Failed the Bench, only able to get out 1 rep. Head Cold getting the better of me this morning).

    B) Not for time

    Push Press: 12, 13, 14, 14, 14
    Double Unders: 27, 52, 44, 54, 7....Doh!
    Horizontal Rows: 5, 6, 6, 6, 5

    ReplyDelete

  2. a.
    44kg/ 2 ring dips
    47kg / 2
    51 / 3
    55/ 2
    58/ 3
    62 (failed last rep) / 1

    b. @39kg rxd
    Push Press 10, 11, 8, 10, 10
    DU 2, 21, 13, 22, 14
    Ring Rows 5, 7, 5. 6. 5

    Should have times all the runs, last one was 7.8 secs

    ReplyDelete
  3. Modified workouts to preserve shoulders
    A) 6 x 60,6x65,6x70,6x75,6x80, 3x85
    NB: If I had not misread the board and did only 5 reps per set, I might have got 5 x 85!! (big thanks to Shane and Azza for reminding me about 5 reps AT SET 5, and then laughing about it. lol)
    6 ring dips per set red band
    B) 5 rounds, 30 sec rest btwn rounds (13:40)
    6 push press@43kg
    20 PULLS ROWER (~ 250M)
    6 Pendalay row @43kg
    10 PULLS ROWER (~ 130M)

    ReplyDelete
  4. A)
    32.4kg / 9 ring dips on red band
    35kg / 8 ring dips red band
    38kg / 9 ring dips red band
    40kg / 9 ring dips
    43.5kg / 9 ring dips
    46kg / 9 ring dips
    B)
    32kg / Single Skips
    7, 25, 9 = 4:03
    9, 30, 10 = 8:36
    10,30,9 = 13:07
    8, 35,8 = 17.50
    9, 35, 9 = 22:40

    ReplyDelete
  5. A) 28.5, 31, 33, 35.5, 38, 40.5
    5 dips with blue band after each set

    ReplyDelete
  6. A) 30, 33
    35, 38
    49, 43
    Ring dips with orange band - 8,5,6,8,8

    B) 39kg
    Push press: 11, 10, 10, 7, 7
    Double Unders (or lack thereof) 7, 4,4,5,5 incredibly frustrating
    Horizontal ring rows: 5,5,5,5,5

    ReplyDelete
  7. A)
    70, 75
    81, 86
    91, 96
    Dips - 10, 5, 3 (free hanging rings) ,5 ,5

    B) scaled to 25kg right arm push press (half of bar rx)

    Push press - 13, 10, 12, 7, 10
    DU - 44, 55, 26, 50, 46.
    Rows - 7, 6, 6, 5, 6

    ReplyDelete
  8. A bench press 32.5 35 38 40 43.5 46

    B) PP DU HR
    5 34 5
    6 28 8

    6 0 6
    8 37 10
    9 27 9

    ReplyDelete