Wednesday, November 11, 2015

WEDNESDAY

That's right.  No Excuses!

WARM UP
Tabata
8 rounds total. Do each movement 2 times, then move to the next movement for 2 sets.
1. Pushups
2. Plank Hold
3. Pushups
4. Plank Hold

A1) Narrow Grip Bench Press: 8-6-4-8-6-4
NOTE: Use same width as Push Press

A2) Strict Pull-ups: 5-5-5-5-5-5
NOTE: No rest between Bench Press & Pull-ups 

B) 5 Rounds - Compare HERE
40 x Double Unders
15 x KB Swings: 24/16kg
9 x OHS: 50/35kg

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, (80%x1, 85%x1, 90%x1) x2
- Front/Back Squat - 5x 4/8@94% of Day 1

10 comments:

  1. A) 35. 37.5. 40. 36. 38.5. 41


    B)16.45 DU have left the building took me over 2min to do 10 !!!!!!!!!

    ReplyDelete
  2. A1). 70, 80, 85 and 75, 83, 87

    A2). Rx'd

    B). 16.01
    Subbed double Unders for 40 rower pulls / 25cals on rower, due to broken toe. Looks like the ballet lessons are on hold too. Giddyup!

    ReplyDelete
  3. A) 35, 37.5, 40
    36, 40, 45
    5 set of 5 pull ups
    B) Singles Skips
    16 kg KB
    2nds at 27.5kg OHS
    3rds 25 kg OHS

    ReplyDelete
  4. A)75,77.5,80
    77.5,80,85
    All strict pullups with 10kg weighted vest. Mixture of grips, bar and rings.
    B)10.00 ohs was with dowel working on form.

    ReplyDelete
  5. A) 40,50,60. 50,60,70
    B) 11:24 @ 45kg OHS

    ReplyDelete
  6. A) 35, 37.5, 40, 37.5, 40, 42.5
    Extras:
    C&J- 60 (48, 51, 54)
    Snatch- 32.5, 35 (38, 40.5, 42.5)
    Front Squat- 63.5

    ReplyDelete
  7. A) 65,67.5,70. 67.5,70,75
    B) 11:42 rxd

    ReplyDelete
  8. A) 70, 75, 80, 72.5, 77.5, 82.5 + pullups

    B) wrist pain in first round, swapped american for russian swings, OHS into back squat, all round a disaster of a wod. Injury is frustrating.

    Extras:
    Snatch 45.5, 49, 52, 55, 58.5, 52, 55, 58.5

    ReplyDelete
  9. B) DNF, pretty much died during the 4th round ;/
    3rnds - 8:16
    4rnds - 12:06
    5rnds - DNF

    @43kg / 24KB

    ReplyDelete