Wednesday, January 20, 2016

WEDNESDAY

#johnny

(A1) Bench Press 
6 Sets x 5 Reps
Warm-up as needed. Start around 60% of your 1RM Bench Press. Build as heavy as possible.

(A2) Handstand Walk between sets of Bench.

(B) 4 Rounds
Run 200m
21 x AKB Swings: 24/16
1/2 Gasser
12 x Box Jumps: 30/24

Open Prep Extras (Perform in any order)
(1) Sprint
50 Cal Row
10 Burpees over the rower

(2) Front Squat
1x5@65%
3x3@75%
2x2@85%

(3) Death By Rope Climb (From MU arm)
Start with 3 assent the first minute, then
Perform 4 the next minute, & so on until you run out of time.

17 comments:

  1. A)60 upto 95kg x 5
    B)
    Extras
    1)2.25
    2)65,75,85kg
    3)4 out of 5 in 3rd minute

    ReplyDelete
  2. A1)35,37.5,40,42.5,45,47.5kg
    A2)Practise Head stands on wall
    B)12:52
    Rowed / Yellow Box
    Extras
    Practise D/U and Pull ups

    ReplyDelete
  3. A)56,68,75,80,83
    B) 3 rounds, 20"BOX, 24kg bell 12:43
    Ran out of time for 4 rounds
    Extras instead of handstands: Bench EMOTM 10min x 4 reps @60kg

    ReplyDelete
  4. A) 32.5, 35, 40, 42.5, 45, 47.5
    B)12:11
    Extras-
    1) row 3:14, burpees 0:51 (4:05)
    2) 60, 68.5, 78
    3) 3 in second minute (6 in total)

    ReplyDelete
  5. A) 60, 70, 75, 80, 85, 90

    B) 12:37 rxd

    ReplyDelete
  6. A) 40, 42.5, 45, 47.5, 50 (4)
    B) 11.15 rxd

    Extras:
    1) 3.51
    2) First front squats in a few months so stuck to 60/65/70% - 57.5, 61, 65kg
    3) finished the 4's & 1 into the 5's

    ReplyDelete
  7. Front squats 85,100,112.5
    B) 10:13 rxd

    ReplyDelete
  8. A) 60-80kg
    B)12:35

    Extras
    1) 2:47
    2) 71.5,82.5,93.5

    ReplyDelete
  9. A. Light bench
    B. 12:56 rxd
    1. 3:58rx
    2. 52.5, 60, 72.5
    3. Learnt the rope climb with my feet, 5 singles leisurely
    Then 3, 3 death suddenly

    ReplyDelete
  10. A. Light bench
    B. 12:56 rxd
    1. 3:58rx
    2. 52.5, 60, 72.5
    3. Learnt the rope climb with my feet, 5 singles leisurely
    Then 3, 3 death suddenly

    ReplyDelete
  11. A) 25, 27.5, 30, 35, 37.5, 37.5
    B) 13:38 rxd

    ReplyDelete
  12. A) Bench Press
    40, 45, 47.5, 50, 52.5, 55kg

    B) 11.34 Rxd

    ReplyDelete
    Replies
    1. 1) Row
      4.40 Rxd

      2) Front Squat
      55.5, 64, 72.5kg

      3) Rope
      4+3 (made the 3's, 4's and 3 climbs into the 5's), that turned really hard really quick!

      Delete
    2. A 30 35. 35. 40. 41. 42.5

      B 13.15
      Row 50cal 4.11 then burpe 5.01
      FS 44. 50.5. 57.5
      3 rope climbs in 1 min

      Delete