Monday, October 26, 2015

MONDAY


A) Front/Back Squat: 3 Sets 7/13
Use 65% (of FS 1RM)
Prep Group to perform 4 sets.

NOTE: Complete 7 Front Squats @ 65% of recent 1RM Front Squat, rack the bar, reset and complete 13 Back Squats @ (same weight). Do not rest while SWITCHING from Front to Back Squats. If your labouring & need to take a few breaths during the BS phase, that's ok.

B) Five rounds
10 x Hand-Release Push-Ups
20 x Kettlebell Swings (24/16 kg)
200 Metre Run

Extras - Week 1 - Session 1
Technique Primer: Press in Snatch - 5,4,3 (ascending weights)
- Snatch - HS (80%x1, 85%x1, 90%x1)x2 (% of HS)
- Clean & Jerk - (70%x(1+1), 75%x(1+1), 80%x(1+1))x2
- Front/Back Squat - 4x7/13@65%

14 comments:

  1. A) Front Squat/Back Squat
    52kg

    B) 10.37, lol sat down and had a break after round 4 because I thought I'd finished, but Jen kindly told me I had only done 4 rounds. I beat Aneesh because he did the same, except his break was about 5 minutes!! hahaha

    ReplyDelete
  2. A) Front / Back Squat
    45.5kg
    B) 11:37
    Row (no running for me)

    ReplyDelete
  3. A) 68kg the last one was hard!

    B) 8:19

    ReplyDelete
  4. A) 91 kg 4th set finished at 5 back squats

    B) 9:46 rxd

    ReplyDelete
  5. Replies
    1. Did 20 swings accidentally each round and with 10kg vest on

      Delete
    2. Hahahaha still wins...need 20kgs next time ;)

      Delete
  6. A) 57kg x 4 sets

    B) 8.17 rxd

    Extras
    Snatch - HS 50kg then (40, 43, 45) x 2
    Clean and Jerk - (50, 55, 58kg) x 2

    ReplyDelete
  7. A) 58.5kg 4 sets
    B) 11:02 @20kg
    Extras:
    Snatch HS 42.5 (34, 36, 38)
    C&J (45.5, 49, 52)

    ReplyDelete
  8. a. 52kg x 4
    b. 10:59 row instead of run
    c. Snatch HS 55kg then 45, 47.5, 50

    ReplyDelete
  9. a. 40.5Kg
    b. 12.03 @ 16kg and banded push ups

    ReplyDelete
  10. A) 35
    B) 8kg KB clean and press
    Row

    12:24

    ReplyDelete