Wednesday, October 21, 2015

WEDNESDAY

#johnny

(A) Bench Press
10 Reps @ 60-65% of 1RM
-THEN-
Max Reps
2 Sets @ 70%-75%
2 Sets @ 80%-85%

(B) 3 Rounds
6 x Deadlift: 120/80/60kg
10 x Lateral Bar Hop "2fers"
15 x Box Jumps: 24/20
-THEN-
Run 800m

NOTE: To perform Lateral Bar Hop (Double Jump) - Drop to ground so chest and legs are in contact with floor then stand and jump laterally over the bar then jump back to the original side again. Both feet must leave and land on ground at same time.

15 comments:

  1. a. 50x10
    55(11), 57.5(8), 62(5), 65(4)
    b. 12.02 rxd

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  2. A) 34,
    42 (7) (10)
    48 (4) (2)
    B) 13:11 @ 65kg


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  3. A) 10 @ 40kg
    Then 45 x 11, 45 x 10, 52 x 3, 52 x 4

    B) 10.08 rxd

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  4. A). 10 @ 65kgs
    10 @ 75kgs X 2
    7 and 5 @ 80kgs

    B). 13.25 Rx'd

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  5. A) 70 x 10
    75 x 13, 12
    85 x 6, 7

    B) 10:08 rxd

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  6. A)70kgs x 10
    75kgs x 15 and 12
    85kgs x 6 and 6

    B)9.22 rx'd

    ReplyDelete
    Replies
    1. Extras week 3-session 1
      2 pos power snatch-55kg and 50kg
      Snatch pull on riser-70kg x 3, 80kg x 3, 90kg x 3
      Back squat-90kg x 3-100kg x 1, 92.5kg x 3-102.5kg x 1, 95kg x 3-105kg x 1
      Jump squat-60kg 3 x 3

      Delete
  7. A) 50kg x10
    65kg x 10 & 10
    72.5 x 5 & 6
    B) 9:32 Rx'd

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  8. A) 34kg x 10
    37kg x 9 & 39kg x 7
    42kg x 4 & 44kg x 2
    B) 14:48 @ 50kg yellow box with 1 tile

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  9. A) 50kg x 10
    60x14, 60x13
    65x8, 65x7
    B) 7:01 rxd

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  10. A)74 for warm up 10,
    85 - 13, 11.
    90- 5, 5
    B) pulled my calf muscle for time, about 45 seconds Rx. Lol

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  11. A) 34 (10)
    37 (15), 39 (12)
    42 (9), 44.5 (6)
    B) 12:21 Rxd

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  12. A) Bench Press (66.5kg)
    10 @ 44kg
    50kg, 11, 10
    57kg, 5, 6

    B) 11.05 Rxd

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  13. A) 55kg
    60kg- 16,15
    70kg- 8, 7

    B) 11:11 rxd

    ReplyDelete
  14. B) 10:32
    100kg deads, step down bj's, sub run for row

    ReplyDelete