Wednesday, June 22, 2016

THE CHIEF

(A) Bench Press
1x7@60%
1x6@65%
1x5@70%
1x4@75%
1x3@80%
1x2@85%
1x1@90%

(B) "The Chief" - 3min AMRAP x 5 Rnds
3 x Power Cleans: 60/40
6 x Pushups
9 x Squats
Recover 1min between rounds.

EXTRAS
Snatch: 1x1@75% - 1x1@78% - 1x1@80% - 2x1@75%
Clean & Jerk: 1x1@75% - 1x1@78% - 1x1@80% - 2x1@75%
Front Squat: Med/Heavy Single
These should be a challenging weight, but you should still move the bar relatively quickly; NOT a max for the day.

5 comments:

  1. A) 34, 37, 40, 42.5, 45.5, 48, 51

    Extras
    Snatch- 33, 34, 35, 33
    C&J- 49, 51, 52.5, 49
    Front squat- 80

    ReplyDelete
  2. A. 50, 52.5, 55, 57.5, 60, 65, 70
    B. @43kg
    4+11
    4+10
    4+10
    4+1
    4+17
    Extras
    Snatch 52.5, 55, 57.5
    C&J 57.5, 60, 62.5
    Front squat 75kg

    ReplyDelete
  3. A) 50,55,60,65,70,75,80
    B) 6, 6, 6, 5+9, 5 rxd

    ReplyDelete
  4. A) 65, 70, 75, 81, 86, 91.5, 97

    B) 4+8, 4+6, 4+1, 4+1, 3+10 rxd

    Extras:
    Snatch 56.5, 58.5, 60
    C&J 82.5, 86, 88
    Front Squat 130

    ReplyDelete
  5. A) 70, 75, 81, 87, 93, 99, 104

    Front squat extra -120

    Wasn't feeling very Olympic today. So dialled it back and completed what I could.

    ReplyDelete