Wednesday, June 15, 2016

WEDNESDAY

(A) Bench Press
1x5@60%
1x5@70%
1x3@80%
1x2@85%
1x1@90%
1x Max reps @95%

(B1) 3 Rounds (15 minute cap)
400m Run
15 x KB Swings: 24/16
12 x Box JUMP
  9 x Pull-ups
-THEN-
(B2) 3RM Deadlift
Within 10 minutes of finishing B1

EXTRAS
(1) Front Squat: 5x4@60%of BS
(2) Jerk - Max single for the day (10-12min)
THEN - 3x1@90%
(3) Snatch Pull: 95% of Snatch 3x1

10 comments:

  1. b. 11:58 rowing instead of running. 24"box as I couldnt find the 20.
    b2. 110kg

    Snatch Pulls 65kg

    ReplyDelete
  2. A) 32,38,43,46,49, 51 max x 6 - Strong Chick!
    B) 13.24 rxd
    B1) 90 kg - Wow!!!!

    ReplyDelete
  3. A) 65, 75, 86, 92, 97, 102 x 3

    B) 11:05 rxd, then 185

    Extras:
    Jerk 95, based off last weeks 105, out of time to find today's heavy.
    Snatch pull 72.5

    ReplyDelete
  4. A)55,60,72,78,80,85x3
    B1)11:22 rxd
    B2)180kg

    ReplyDelete
  5. A) 34, 40, 45.5, 48, 51, 53.5 (2)

    Extras-
    1) 60kg
    3) 41.5kg

    ReplyDelete
  6. A) 50,60,70,75,80 85x3
    B) 9:31 rxd
    185kg deads

    ReplyDelete
  7. A)65,75,86,92,97,102 x 2
    B)9.57 row instead of run and box step ups because of tendonitis.
    160kg deads

    ReplyDelete
  8. A) 5@40 super happy with that
    B) scaled
    300m run
    12bell
    12" box JUMPS
    2cm band (last two rounds unbroken)

    11:57

    75 3rm

    So glad to be back in the land of progress :)

    ReplyDelete