Friday, January 8, 2016

FRIDAY


Congratulations Ryan on becoming 2016 Australian Waterski Champion

(A) OHS - 2 RM
(B) OHS - 2 Sets x 5 Reps
NOTE: If your unable to perform OHS due to mobility issues, then the first part of this session will be used to improve your flexibility etc. The on duty coach can assist you with this.

(B) For Time
6 x Squat Clean & Jerk: 75/55/45
3 Rounds of Cindy
12 x RKB Swing: 32/24/20
3 Rounds of Cindy
6 x Squat Clean & Jerk: 75/55/45

Open Prep Extras
(1) 2 Rounds for Quality
10 x Bar OH Lunges: 50/35/30 (10 each side)

(2) EMOTM x 8
Odd - MAX Unbroken TTB
Even - MAX Unbroken BMU

(3) Row Interval x 5
1min on with 30sec recovery: 300m/250m/220m
NOTE: If your unable to maintain the distance on each interval, I still require you to row for maximum distance in the minute. You will find the settings for this workout under "Favourites" on the rowing monitor. Ask the on duty coach if your unsure how to locate it.

14 comments:

  1. A) 2 RM - 42.5kg
    B) 2 x 5 @ 40kg
    C) 12.22
    Squat Clean & Jerk @ 42.5kg

    Extras -
    OH Lunges @ 25kg (10 each side) x 2
    Row Intervals
    Reached 200 each minute


    ReplyDelete
  2. A) 55kg, 2 x 5 @ 45kg
    B) 11:23 Rxd
    Extras:
    1) 4 sets of 5 each leg @ 35kg

    ReplyDelete
    Replies
    1. 2) ttb 8, 8, 6, 6
      Bmu with band 3 attempts each round
      3) 245, 242, 237, 239, 239

      Delete
  3. A)Worked on form and technique for part a. Managed a 40kg 3/4 ohs.
    B)11.30 rx'd

    ReplyDelete
  4. A) 45kg 1x5 @ 40kg
    B) 9:24 @ 65kg

    ReplyDelete
  5. a. 72.5kg
    b. 50kg
    c. 13.13 Rxd
    Extras 1. 6/8

    ReplyDelete
  6. A) 62.5kg
    B) 60kg only did one set!

    ReplyDelete
  7. A) 80, made the first at 82.5 but dropped the 2nd rep, a new 1 RM for me.

    B) 12:31 rxd

    ReplyDelete
  8. A) OHS
    2 @ 55kg
    5 @ 45kg and 50kg

    B) 11.36 Rxd, oh my gosh, I could have gone faster but.......lol

    ReplyDelete
  9. Extra's

    1) Did 1 set unbroken @ 20 Reps, then had to break the 2nd set into 11 and 9.

    2) OTMx8

    TTB: 12, 10, 8, 5 they go fast!
    BMU: 0, 0, 1 (wasn't that great, but got it), 1 (that was easy!)

    Row: 237, 228, 225, 228, 288m

    ReplyDelete
  10. 45x2. 40x5. 37.5x5

    B 10.51
    Row 220x3. 219x1. 217x1
    Lunges 25x5x2. 27.5x5. 30x5

    ReplyDelete