Wednesday, July 6, 2016

WEDNESDAY

(A) Floor Press: 3 Sets x 5
(B) Bench Press: (Using last weeks 3RM)
1x3@70% - 1x5-7@70% - 3x8-10@70%

(C) Running Clock – Min 0:
  9 -7- 5: Deadlift: 130/90
36-21-15: Double Unders

10min Mark
800m Run
30 x Wall Balls

EXTRAS
(1) 3 rounds of ascending ladder of Rope Climb + Pistols
Minutes 1-4-7:  1 x Rope Climb + 2 x Pistol Squats (1 each leg)
Minutes 2-5-8:  2 x Rope Climb + 4 x Pistol Squats (2 each leg)
Minutes 3-6-9:  3 x Rope Climb + 6 x Pistol Squats (3 each leg)

8 comments:

  1. B) 35kg
    C) D/L @ 75kg & Singles 80, 42, 50 / 4:22
    C2)16:22 6kg Wall Ball

    ReplyDelete
  2. A) 32.5

    B) 72.5, 77.5 x 10, 10, 10

    C) 2:58, then 4:40 rxd

    Extras:
    EMOM 1 rope climb and 2 pistols holding 10 kg plate x 9 min

    ReplyDelete
  3. A) 35lb
    B) 35, 35 (7), 37.5 (10, 10, 10)
    C1)4:06
    C2) 15:58 Rxd (5:58, 800m run in 3:46)

    ReplyDelete
  4. A) 45lb
    B) 57.5kg
    C) 1:45 and 3:46 rxd

    ReplyDelete
  5. A)25kg(1),32.5kg(2)
    B)60kg 3,7,10,10,10
    C)2:58,15:06 rx'd

    ReplyDelete
  6. A) 32.5kg
    B) 70kg / 75kg (10,10,10) - still need to hit a proper 3rm over the weekend.
    C) 1:38 Rx - 14:31 Rx

    Extras - completed each round as required but with a minute rest between rounds - this is the first time I've been able to ever hit consistent pistols. Fairly stoked about this!

    ReplyDelete
  7. a . 18kg, 20kg, 22kg dbs
    b. 50kg (7), (10,10,10)
    c. 3:05, 16:00 rxd
    Extras completed 1 min rest before final round

    ReplyDelete
  8. C)2.02 and 3.50 Row 800m instead of run

    ReplyDelete