Wednesday, October 14, 2015

WEDNESDAY

Partnered Tabata Core after class.

(A) Bench Press
1x8@55%
1x6@65%
1x4@75%
1x2@85%
1x1@90%
1x1@95%
-THEN-
If all feels good, perform
1x1@101% - 1x1@105ish%

(B) For time
10-8-6-4-2
Front Squats: 60/40/35kg
HSPUs
-THEN-
Run 400m
25 x TTB

NOTE: Scale for HSPUs is knees or feet on a bench/box + 1 wall climb. For round of 10...10 scaled HSPUs + 1 wall climb...round of 8 is 8 scaled HSPUs + 1 wall climb...etc.
DO NOT stack 3-4 ab mats up to do HSPUs today.

Extras - Week 9 - Session 3
- Snatch - 70%x1, 75%x1x5
- Clean & Jerk - 70%x(1+1), 75%x(1+1)x5
- Front Squat - 70%x2, 75%x1, 80%x1

15 comments:

  1. A) 33, 39, 45, 51, 54, 57.5
    -THEN- no more hahaa didn't feel good at all!!!!

    B) 7.27 rxd

    ReplyDelete
  2. A) 45,55,60,70,75,80
    B) 4:58 rxd

    ReplyDelete
  3. a. 41, 49, 56, 64, 67.5, 72 then 76, 77kg,
    b. 7:16 rxd

    Snatch - 42, 45
    C&J - 49, 52.5
    FS - 55, 58, 62

    ReplyDelete
  4. A) 26, 30, 35, 40, 42, 45 then 50 and 52kg
    B) 9:41 27.5kg HSPU 24" box and knees to chest

    ReplyDelete
  5. A) 30.5, 36, 41.5, 47,49.5,52.5 then 55.5 58 (F)

    B) 9:45
    30kg front squats
    Scaled option for HSPU with wall climbs
    Run 400
    TTB (slow)

    ReplyDelete
  6. A) 44, 52,60,68,72,76
    Then- 1@ 85

    B) 8:51
    60kg front squats
    Scaled option for HSPU with wall climb
    Run 400
    TTB and knees to chest

    ReplyDelete
  7. A) 55,60,70,75,80,85 87.5 & 90kg PB by 5kg
    B) 10:40 @50kg FS Scaled option for HSPU with wall climb

    ReplyDelete
    Replies
    1. Great work on the pb mate! You'll be in the triple digit club in no time..

      Delete
  8. A)55,65,75,85,90,95 then 100, 105 failed at 110
    B)9.14 rx'd but didnt complete ttbs because of hip flexor.

    ReplyDelete
  9. A) 29, 34, 39, 44.5, 47.5, 50, 53(f), 51.5
    B) 8:39 Rxd

    Snatch - 31, 33.5
    C&J - 44, 47
    FS - 62.5, 67, 71

    ReplyDelete
  10. A) hit all up to 109 (95%) but missed the 101 @ 116kg.
    B) 9:03 Rxd - first hspu in awhile but took too long of a break after the run!

    ReplyDelete
  11. A) 55, 65, 75, 85, 90, 95, 101, 105 - pb by 4 kgs pretty stoked!

    B) 8:48 scaled hspu and wall walk, really need to practice these.

    ReplyDelete
  12. A) Bench Press
    36, 42.5, 49, 56, 59, 62.5, 64, 66.5kg

    B) 11.29, was so busted after running group I just had nothing left to give.

    ReplyDelete