Wednesday, November 25, 2015

WEDNESDAY


(A1) Narrow Grip Bench Press
10-8-6-4-6-8-10

(A2) Pistol Squats
3-5 each leg after every set of Bench.
See coach for scaling options

(B) 4 Rounds
21 x KB Swings: 24/16kg
15 x Wall Balls: 9/6/4kg - 10/9ft
9 x Burpees

Extras - Session 3
Technique Primer: Press in Clean - 5,4,3 (ascending weights)
- Clean & Jerk- HS, then (85%x1(1+1), 90%x1(1+1), 95%x1(1+1) x2 (% of HS)
- Snatch- HS, then (85%x1, 90%x1, 95%x1 x2 (% of HS)
- Front/Back Squat - 6x 3/6@94% of Day 1

7 comments:

  1. A) 60, 65, 67.5, 70, 65, 62.5, 62.5
    A2) PS 1-2 each round
    B) 12:57 rx'd

    ReplyDelete
  2. A) 40,60,65,67.5,62.5,60,57.5
    B) 7:18 rxd

    ReplyDelete
  3. A) 40, 42.5, 45, 50, 47, 42, 42
    A2) 10 x pistols x 3
    6 x pistols x 3

    ReplyDelete
  4. A. 32.5. 35. 37.5. 40. 38.5. 37.5. 36

    B 3rds 6k WB 7 then 4k rest then 3 & 3 7.24
    500 row 2.29

    ReplyDelete
  5. a. 30, 40, 45, 50, 50, 45, 40
    a2. GHDs 10,8,6,4,6,8
    Extra C&J (beltless) 60 then 51, 54, 57
    b. 11:03 rxd

    ReplyDelete
  6. A) 35, 40, 45, 50, 47.5, 50, 47.5kg

    Extra's:
    C&J HS: 67.5kg, then 57.5, 61, 64.5kg
    Snatch HS: 51kg, then 43.5, 46, 48.5kg
    Squat @ 64kg

    ReplyDelete