Monday, September 21, 2015

MONDAY

Big congratulations to Kieran (left) and Boots (right) 
who completed yesterdays Blackmores Marathon.  
Kieran knocked a whopping 1 hour off his recent Gold Coast Marathon time!! 
Chantell completed the 9km Bridge run.  
Well done all 3 :-)

A) Front Squat
Build to a Heavy single
THEN
1x1@90% - 1x1@95%

B) 10min AMRAP
9 x Power Cleans: 60/40/35kg
7 x TTB
5 x Lateral Burpee Hops

Extras - Week 6 - Session 1
Technique Primer: Muscle Snatch + Tall Snatch 3x(3+3) (light)
- Snatch - 70%x1x5 OTM, 73%x1x5 OTM, 76%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Snatch Pull - 120%x4x2, 90%x2
- Front Squat - As per Part A above.

12 comments:

  1. A) 67.5, 61, 64
    B) Not 100% sure of how many rounds, focussed on getting it right.
    Power cleans @40kg worked on coming under the bar, and not worrying about how many rounds I got in.
    Felt good, happy with that and happy with the TTB.

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  2. A)90kg heavy then 81, 85.
    B)6+5
    That was more difficult then it looks..

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  3. a. 77.5kg, failed 80, then 70, 74
    b. 5 or 6rxd we all couldn't work out how many rounds this morning :p

    ReplyDelete
    Replies
    1. Extras
      Snatch 40, 41.5, 43.5 then 50, 52.5, 55, 57.5, 60
      Snatch Pulls 68, 51

      Delete
  4. A). 130 then 117 and 124

    B). 4 + 6 @ 70kgs.

    ReplyDelete
  5. Extras -
    Snatch - 60, 63, 65 - 70, 75, 78, 82 (f)
    Snatch pull - 103, 78.

    Gave the fronts a miss as well as the wod from a sore lower back.

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  6. A) 120, and 110, 115
    B) 8+13 rxd

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  7. A) 80kg
    72.5, 75kg - no lifters haha.

    B) 6+8 rxd

    Extras
    Snatch - 40, 42, 43kg
    Then - 45, 50, 52.5 (f)

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  8. A) 56.5 (51, 53.5) <--- an accidental new 1rm that I didn't even realise I'd done till I got home °o°

    B) 4+16

    @ 35kg, no jump burpees

    3x3 strict pull-ups with 2cm band
    Plus 2x30s hangs

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  9. A) 82.5, 75, 78
    B) 5 +7

    Extras:
    Snatch- 31, 32.5, 34, HS 42.5

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  10. A) 135 - PB by 2.5 kg. 121.5, 128

    B) 6 + 8 rxd

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  11. A) Front Squat
    77.5kg (+2.5kg), then 70/74kg

    B) 6+9 Rxd (not 100% if it was 6 or 7, but we think 6)

    ReplyDelete