Monday, May 23, 2016

MONDAY

(A) Back Squat
1x5@65%
1x5@70%
1x5@75%
1x Max reps @80%

(B) 3 Rounds
200m run
15 x Wall Balls
12 x Pull-ups
  9 x Box Jumps: 24/30

EXTRAS
(1) Clean Deadlift: 3x5@90% (of Clean)
(2) Push Press: Quickly build to Heavy
THEN 3x5@70%
(3) GHD sit-ups 3 x 10




10 comments:

  1. A)85,90,95 and 100x8 all squats with 4 second pause at bottom.
    B)7.46 rx'd

    Extras:90kg clean dl,
    70kg push press then sets @50kg,
    Ghd situps with 3 legless rope climbs in between sets.

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  2. A)58,63,68,72x6
    B)10:39 24" with 1 tile, banded pullups.

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  4. A) 110, 120, 127.5, 136 x 6

    B) 7:55 rxd

    Extras: Push press 90, then 65 x 5 for 3 sets
    GHDs, though not as impressive a transition off as Boots.

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  5. A) 110, 120, 127.5, 136 x 8
    B) 8:46 - 12kg wall ball -10ft target

    Extras - 100kg push press, 70kg
    GHD sit-ups and GHDs

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  6. a. 65, 70, 75, 80x 8
    b. 8:31 9kg wall ball, 8ft target

    Extras
    Clean Deadlifts at 72.5kg
    Push Press 60kg then 45kg
    GHD situps

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  7. Slowly building
    A) based on 60
    39, 42, 45, 48 (10)

    B) 9:14
    Row, 4kg wall ball, 20" step ups

    Extras:
    1) based on feel- 50kg
    2) 55, then 38.5
    3) done

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  8. A) 90,100,105,110x9
    B)8:33

    Extras press 90kg then 65x5 for 3 set
    GHD- although boots smashed it

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  9. A) 60, 65, 70, 74x6
    B) 9:48 - banded pull-ups

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  10. A)55.5,59.6,63.5, 68.5 x 15
    B) 9.40 (2nd time done it was 9:17)BJ now on big box nearly 20"

    ReplyDelete