Wednesday, October 28, 2015

WEDNESDAY

Follow on from yesterdays photo.....
Take that Christian!

A) Bench Press
Work Up to a a 5rm
-THEN-
5 Reps @ 85% of above
-THEN-
Max Reps @ 80% of above

B) With a continuous clock, perform the following:
0.00 - 800m Run
5.00 - 30 Strict Pull-Ups
10.00 - 200 Double Under's
15.00 - 50 Wall Balls 10/9' 9/6kg

Extras - Session 3
Technique Primer: Press in Clean - 5,4,3 (ascending weights)
- Clean & Jerk- HS (80%x1(1+1), 85%x1(1+1), 90%x1(1+1))x2 (% of HS)
- Snatch- (70%x1, 75%x1, 80%x1) x2
- Front/Back Squat - 4x7/13@94% of Day 1

14 comments:

  1. A) 47.5 kg
    40.5 kg
    38kg x 13
    B) Row 800 metres 4:12
    Strict Pull ups x 30 9:36
    300 Singles 12:56
    50 Wall Balls @ 4kg
    Finish 17:35

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  2. This comment has been removed by the author.

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  3. A) 5@ 70kg
    5@ 60kg
    18@ 56kg

    B) - 3:06
    -8:21 pull-ups with band
    - 14:05
    - 17:51

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  4. A) 90, 76.5, 72 x 16

    B) 3:13, 3:02, 2:06, 85 dus

    Extras, make up session 1:
    C&j 66.5, 71, 76, 66.5, 71, 76
    Snatch HS 60, 48, 51, 54, 48, 51, 54

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  5. A)90 x 5rm, 76.5 x 5, 72 x 17
    B)2.44 run
    2.25 pullups
    3.54 dus
    2.46 wbs

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  6. A) 70, 60, 56.5 x 16
    B) 2:32 800m
    1:42 wall balls
    2:37 pull ups
    2:36 d/u

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  7. A) 70, 60, 56.5 x 17
    B) 3:03 800m
    3:31 WB
    2:55 PU
    4:04 DU

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  8. A) 50kg 5rm - 5 @ 42.5, 21 @ 40kg

    B)
    800m - 3.45
    Pull ups 4.45
    DU 4.20
    Wall balls 2.26

    Extras
    Squats x 4 sets @ 54kg
    Clean and Jerk HS - 67.5kg
    -then- (55, 58, 61) x 2 waves
    Snatch 42, 45, 48kg x 2 waves

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  9. A) 45, 38, 36 (17)

    Extras:
    C&J- HS 57.5 (46, 49, 52)
    Snatch- 33, 35.5, 38
    Squats- 55

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  10. A) 90 for the 5, then 76.5, but then incorrectly interpreted the max reps, so did 20 @ 65kg
    B)
    800 - 3:46
    PU - 2:37
    DU - 3:46
    WB - 3:06

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  11. a. 65 then 55, 13 reps @52.5
    b. 750 row - 3:27
    pullups - 3:52
    750 row - 3:43
    wallballs 3:09

    Extras
    Snatch Pulls 59, 62, 66, 59

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  12. a. 35, 30, 12 @ 28
    b. 4 1/2 min run
    50 wall balls (4kg)
    30 ring rows
    4 min DU attempt (28)

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  13. A) Bench Press
    5rm @ 60kg, then 5 Reps @ 51kg and 11 Reps @ 48kg

    B) Didn't do.

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  14. A) Bench - 5rm 83kg, 5 x 70kg and 12 x 66kg

    B)
    Row 800 - 3:00
    PU - 3:26 - sets of 2
    DU - 5:00 - crappy
    WB - 4:50 - sets of 10, still gassed from DUs ;)

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