Wednesday, September 30, 2015

WEDNESDAY

Team 'Riff Raff' Mitch, Aliysa, Veronica and Dangerous Dave. 
Placed equal 13th out of 49 Teams over the weekends 
Riot Squat Competition.  Good Work Guys!

A1) Bench Press
6-4-2
6-4-2
Then
10 reps @ 80% of 2RM
*Start heavier than last week.

A2) 5 Strict Ring Pull-ups

B) 3min AMRAP x 3 Rounds
3 Power Snatch: 60/40/32kg
6 KTE (Rings or Bar)
9 Wall Balls 10/9' 9/6kg
Rest 1 minute between rounds

Extras - Session 3
Technique Primer: Muscle Clean + Tall Clean - 3 x (3+3) (light)
- Clean - 73%x1x5 OTM, 76%x1x5 OTM, 79%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 min rest
- Clean Pull - 120%x2, 125%x3x2, 90%x2
- Back Squat - HS; 90%x1, 95%x1

11 comments:

  1. Replies
    1. b. 2+10, 2+9, 2+12 rxd
      Extras Cleans 51, 53, 55 then 57.5, 60, 62.5(f) felt really heavy this morning

      Delete
  2. A)75,85,95
    85,95,105 (f) 10 @ 76

    B)2+16, 3+2, 3+1
    50kg snatch

    Extras- clean 55,60,65 (70,75,80,85,90f)
    Cp-95x2,100×3×2,90×2
    Bs-110,115

    ReplyDelete
  3. A) 60, 70, 75,
    65, 75(f), 80,

    B) 2+15, 2+3, 2 @ 50kg PS

    ReplyDelete
  4. A) 48, 49, 50
    48.5, 49.5, 52.5kg
    10 x 42kg

    B) 3 + 2, 2 + 16, 2 + 14 rxd

    Extras
    Cleans 51, 52.5, 56 then 60, 62.5, 65, 67.5kg
    Bs - 95kg then 86, 90

    ReplyDelete
  5. A) 60,70,75
    65,75,75
    B) 1, 2reps, 2 reps

    ReplyDelete
  6. A) 80, 87.5, 95
    82.5, 90, 95
    10 x 76

    B) 2 + 15
    2 + 9
    2 + 9 rxd

    ReplyDelete
  7. A) 30, 35, 37.5
    35, 37.5 (x3) 37.5 (x1)
    B) 2+7, 2+3, 2

    ReplyDelete
  8. A) 42.5, 46.5, 47.5
    44, 47.5, 50
    B0 32.5kg
    1+14, 2 +2, 2+2

    ReplyDelete
  9. A) 45, 47.5, 50
    46 (2), 45, 47.5

    Extras:
    Cleans- 53, 55.5, 57.5 then upto 62.5
    Back squat- HS 97.5, 87.5, 92.5

    ReplyDelete
  10. B) @43kg PS, sub KTE with TTB

    3+3, 2+8, 2

    Recovering from a back sprain too ;)

    ReplyDelete