Friday, January 15, 2016

FRIDAY

Really? Was there ever any doubt?!?!!!


A) Hang Power Clean + Power Clean + Push Jerk
In 4 lifts, Quickly build in load to something challenging.
-THEN-
2 Sets at 70%
2 Sets at 75%
2 Sets at 80%

B) 12min Rocket Ride
10 Thrusters: 35/25/20
30 Double Under's
10 Thrusters: 40/30/25
30 Double Under's
10 Thrusters: 45/35/30
30 Double Under's
10 Thrusters: 50/40/35
30 Double Under's
10 Thrusters: 55/45/40
30 Double Under's
10 Thrusters: 60/50/43
30 Double Under's
Then Max rep Thrusters: 65/53/43

Open Prep Extra’s (Can be done in any order)
(1) Strict Toes to Rings: 4 Sets x 5 Reps
(2) L-Sit: Accumulate 2min
(3) Ring Dips: 1 Set x MAX reps
-THEN- 4 Sets x 70-80% 
(4) Row 6 intervals of 40:20 aiming for 15/12 Cal
NOTE: Look in favourites of C2 Monitor for 40/20

10 comments:

  1. A) 35, 45, 50, 55
    38.5, 41.5, 44
    B) 5 +14 (completed 50kg thrusters +4 du) Rxd

    ReplyDelete
  2. A) 55kg (38.5, 41.5, 44kg)

    B) 5+ 10 (completed all 10 Thrusters of the 50kg's but no Double Under's)

    ReplyDelete
  3. A) 45kg - 31.5,33.5,36kg
    B) 5 + 8
    25,30,32.5,35,37.5kg x 8
    60 Singles each round

    ReplyDelete
  4. A) 35, 40, 45, 50, then, 35, 37.5, 40

    Extras all done, 10 calories per round on the rower, last round 11.

    Of course there was no doubt? Hahhaha

    ReplyDelete
  5. A) @ 60/65/67.5kg
    B) single skips x 60 /rnd
    Thrusters RxD up to last round of 55kg x2.
    Loved the 3 birds on the wire. haha!

    ReplyDelete
  6. A) 92.5, 65, 70, 75

    B) Rd of 60 x 2.
    2 reps ahead of last time at 10 min.

    ReplyDelete
  7. A)80,55,60,65
    B)60kg x 5 thrusters. Wasnt looking forward to this, but loved it!

    ReplyDelete
  8. A) 70, 85, 95, 100 - 70, 75, 80
    B) 6+11 (65x11)

    Dips - max 13, sets at 7.
    Toes to rings.

    ReplyDelete
  9. A 47.5 then 33.5. 35.5. 38

    B got to 43x 5 also got further at the 10min mark than last time

    ReplyDelete