Wednesday, January 6, 2016

WEDNESDAY

(A) Narrow Grip Bench
5 Sets x 12-15 reps

(B) For Quality
12 x Box Jumps: 24/20/20
10 x Box Jumps: 30/24/24
6 x Box Jumps: 35/30/24+

(C) 2 Rounds
10 x Squat Snatch: 50/35
20 x Burpees (Rabbit Style)
30 x Pull-ups
40 x Wall Balls: 9/6kg - 10/9ft

Open Prep extras
(1) Front Squat
5 Sets x 3 Building in load

(2) Gymnastics
3 Sets of Complex
3 Ring Muscle Ups + 5 Ring Dips

(3) Quality of movement
150 Double Under's + 15 Box Jump Overs

12 comments:

  1. A) 25(15
    32.5(15)
    32.5(15)
    33.5(12)
    34(12)
    B) Yellow box 12,10,6
    C) 30kg / 4kg WB
    19:48
    Extras
    Front Squats 50kg
    TTB Practise
    Practise DU's




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  2. A) jumped in with cam Kieren and Ray not sure of the numbers. Completed all box jumpson rebound jumps.

    B) 16:40 Rx - pretty beaten up with this one. Realising how out of practice I am for wall balls under intensity at the moment
    Positives - found my rhythm for butterflies in the second lot of pull-ups.

    2/3 sets of the muscle up extras with ring dips done, missed the third mu on the 3rd set.

    Cramping in the left calf so will try the fronts and Du tomorrow or Friday.

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  3. A) 40,45,50,55,60
    B) 13:08 rxd
    Front squat
    70,90,100,110,120

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  4. A) 30 (12), 32.5 (12), 35 (12), 35 (12), 35 (15)
    B) 20", 24", 30" completed

    Prep:
    1) 70, 72.5, 75, 77.5, 80
    3) 98, 120, 150 - 3:14

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  5. A) 32.5 (15), 35 (15), 37.5 (12), 37.5 (12), 37.5 (13)
    B) all completed
    C) 17.21 rxd

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  6. A) 50 x 15, 55 x 15, 60 x 15, 62.5 x 14, 65 x 11

    B) white men CAN jump

    C) 20:06 rxd

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  7. A) 40, 45, 50, 55(11), 55(11)
    B) Rx'd
    C) 20:00 @ 30 squat snatch

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  8. A) 15x 22.5, 25, 27.5, 12x 30, 32.5
    B) 16:41 (@ 20kg snatch, 6kg ball slams, Dbl black banded pullup, 6kg ball thrusters = due to injured ankle)

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  9. A) 50 (15), 55 (15), 57.5 (15), 60 (15),62.5 (11)
    B) 18:30

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  10. A) Bench Press
    35kg (15), 37.5kg (15), 39kg (15) 40kg (12), oh, don't remember my last set, I didn't write it down -:/

    B) 20.07, I was a baby and found this hard.

    Extra's
    Front Squat:
    60, 62.5, 65, 67.5, 70kg

    Did 2 and 3.

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  11. 30x12 31.5x12 31.5x15. 32x13. 32.5x13

    17.24
    Front squat. 50. 52.5. 55. 56. 57

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