Wednesday, January 13, 2016

WEDNESDAY


 
Warming up before yesterdays class, the girls decided to try 
a synchronised Bar Muscle Up, 
tune in tomorrow to see what happened.......


(A) Bench Press
10 Sets x 3 Reps
NOTE: Warm-up as needed. Start around 60% of your 1RM Bench Press. Build as heavy as possible.

(B) BUY IN: 16 x Reverse OH Lunge with Plate: 20/15 (8/leg)
5 Rounds
8 x Burpee Box Jump: 30/24
8 x Deadlifts: 80/50/45
CASH OUT: 16 x Reverse OH Lunge with Plate: 20/15 (8/leg)

NOTE: The plate used for the OH Lunge must come from your Deadlift stash. So after completion of the lunges, you will load the plate on to your bar for the upcoming deadlifts. Once you complete the 5th round, you will then take it back off the bar & perform OH Lunges to finish.

Open Prep Extras
(1) Front Squat
3 X 3 @ 70%
1 x 5 @ 80%

(2) EMOTM x 12
Odd – 15/12 Calorie Row
Even – 3-5 D-Ball Over Shoulder + 6-8 C2B Pull-ups

19 comments:

  1. A)35,38.5,40,40.5,42,42.5,43.5,43.5,45,47.5
    B)9:34
    Yellow Box

    ReplyDelete
  2. A) Bench Press
    40, 42.5, 45, 47.5, 50, 52.5, 55, 57.5, 60kgx2

    B) 7.23 Rxd

    ReplyDelete
  3. A) 30, 32.5, 35, 37.5, 40, 42.5, 45, 47.5, 49, 50
    B) 7:23 Rxd

    ReplyDelete
    Replies
    1. Extras
      1) 65, 75
      2) Cals- 11, 9, 9, 9, 9, 10
      D/ball + C2B- 3 + 5 each round

      Delete
  4. A) 35, 37.5, 40, 42.5, 45, 47.5, 49, 50, 52.5, 55kg
    B) 8.30 (ish) rxd

    ReplyDelete
    Replies
    1. 2) calories - 12 per round, dead balls 4/5 and chest to bar 5/6

      Delete
  5. A) 60, 65, 70, 75, 80, 85, 90, 95, 95, 95
    B) 9:53 rxd

    ReplyDelete
  6. A)60 upto 100kg for 3. New 3rm bench!
    B)8.09 rx'd

    ReplyDelete
  7. A) 50,55,60,65,70,72.5,75 stopped because of sore shoulder
    B) 6:13 rxd

    ReplyDelete
  8. A) 25,27.5,30,32.5,35,37.5,40,40,40,40
    B) 9:17 rxd - Yay!!!

    ReplyDelete
  9. A) 60,70,80,85,90,92.5,95,97.5,100

    B) 7:18 Rx

    ReplyDelete
  10. A. 45, 47,5, 50, 52.5, 55, 57.5, 60, 62.5, 65, 67.5, 70(2)
    B. 8:47 rxd
    1. 56,64

    ReplyDelete
  11. A) 40,50,60,65,70,75,80,85(2),80,82.5
    B) 9:03rx'd

    ReplyDelete
  12. A) 25, 30, 32.5, 35, 37.5, 39.5, 40, 42, 42, 42
    B) 10:26 @ 45Kg and 20"

    ReplyDelete
  13. A 30 35 37.5. 39.5 40 40 40 41. 42. 43

    B 8.46

    FS 45.5. 52

    ReplyDelete