Monday, January 4, 2016

MONDAY

(A) Back Squat
6 Sets x 2 Build in load

(B) 10min 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 Extras
3 Position Snatch 6x1 Build in load
1 x Snatch from ground
1 x Snatch below knees
1 x Snatch above knees

Gymnastics
5 Sets of complex
1 x Bar Muscle Up + 2 x C2B + 3 x Pull-ups


15 comments:

  1. A) Back Squat
    55,60,65,70,72.5,75
    B) 20 / 50 singles
    25 "
    30 "
    32.5 "
    35 x 4

    Extras

    Snatch 31.5kg x 6
    5 sets of 3 pull ups

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  2. A) 100, 120, 130, 140, 145, 150.
    B) 4 reps into the last set of thrusters @ 60kg.

    Extras - completed 5 of the bar work complex. Will catch up on the snatches later, ran out of time

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  3. A)70, 80, 90, 95, 100, 105 (100 was my 1RM)
    B)4 Reps into 50kg

    ReplyDelete
  4. A) 100, 120, 130, 140, 145, 150 same as the other big rigs

    B) 8 reps at 55kgs, mostly doubles, some singles on some sets

    ReplyDelete
  5. A) 70, 75, 80, 85, 90, 95
    B) 5 +1 (1 rep into 50kg) Rxd

    Extras:
    Snatch pulls- 35, 40, 45, 50
    3 Pos Snatches - 30, 32.5, 35, 37.5, 40, 42.5

    ReplyDelete
    Replies
    1. Gymnastics- 3 bar MU attempts, then 4 sets of 2x C2B + 3x Pull-ups

      Delete
  6. This comment has been removed by the author.

    ReplyDelete
  7. A) 50, 55, 60, 65, 70, 75
    B) 25, 27.5, 30, 32.5, 35 & double under practice. Finished the 5th set but didn't get to start double unders.

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  8. A 55. 60. 65. 70. 72.5 75 (1)

    B 10 thrusters 40

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  9. A)60,80,90,100,105,110
    B)5 reps of 55kgs

    4 rounds of bar complex. Need to work on stringing together muscle ups!

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  10. A) 100, 105, 110 for last few sets
    B) got up to 60kg didn't get any reps though.

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  11. B) finished the rounds but had no time for max thrusters

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  12. A) Back Squat
    50, 60, 65, 70, 75, 80kg

    B) 5 Rounds exactly. Finished the 45kg's with about 5 seconds to spare.

    ReplyDelete