Wednesday, September 16, 2015

WEDNESDAY

Some days are harder than others, and when they are, 
you grit your teeth, pick yourself up and carry on!

A) Bench Press
5-3-1
5-3-1
Then 10 Reps at 65% of your 1

B) 3 Rounds
600m Run
10 Sumo Deadlifts 60/40kg
15 C2B Pullups
10 OHS

Extras - Session 3
Technique Primer: Muscle Clean + Tall Clean - 3x(3+3) (light)
- Clean - 70%x1x5 OTM, 72%x1x5 OTM, 74%x1x5 OTM
- Clean Pull - 110%x5x2
- Back Squat - 80%x4x2

11 comments:

  1. A) 90-95-105,
    92.5-97.5-107.5

    B) 16:40 Rx

    Rested way too much. But glad I got through it.

    ReplyDelete
    Replies
    1. Keeping records of the OHS
      1- 5/5
      2- 8/2
      3- 10

      Delete
  2. A) 60, 70, 80
    65, 75, 85 60 x10

    B) 18:16 25kg OHS

    ReplyDelete
  3. A) 40,45,47.5
    45,50,55
    New 1 RM 55kg Happy!
    B) 18:50
    27.5kg OHS

    ReplyDelete
  4. A) 45, 47.5, 50
    47.5, 50 (2), 52.5

    Prep:
    Clean- 50, 52.5, 55
    Clean pull- 80
    Back squat- 82.5

    ReplyDelete
  5. A) 80, 90, 100
    80, 90, 102.5 - new 1 RM
    66.5 x 10

    B) 18:58 @ 50 kg - pullups mostly chin over only.

    ReplyDelete
  6. b. 20:57 (didn't realise I only had 35 on the bar until after the 2nd set of deads - daammmmm!)
    prep
    Clean - 52.5, 54, 55
    Clean Pull - 82
    Back Squat - 76

    ReplyDelete
  7. A) 30,35,40
    35,38,42 - NEW 1 RM ( very excited)
    10 @ 27.5

    B)19:20
    sumo deadlifts @ 30kg
    ring rows
    squats with 8kg kettle bell(pink one)

    Thank you again Jen for the encouragement. its great to be back.

    ReplyDelete
  8. A) Bench Press
    52.5, 58, 62.5kg
    56, 61kg (Failed on my 3rd Rep), 62.5kg
    Then, 10 Reps @ 41kg

    B) 18.28 Rxd, sobbed after this one lol

    Extras
    - Clean: 45.5, 47, 48.5kg
    - Clean Pull: 71.5kg
    - Back Squat: 82kg

    ReplyDelete
  9. A) 37.5, 40, 42.5
    feeling so fab decided to just go for 1rm since I never have. And then kept failing :/ so 42.5 it is :)

    B) 20:58

    Rows for runs
    22.5 OHS
    2cm band for first round C2B
    3cm band for the rest

    ReplyDelete