Wednesday, August 3, 2016

WEDNESDAY

Boots grinding through the 6am session

(A1) Bench Press
1x5@65% of 1-RM
1x4@75%
1x3@85%
1x1@90-95%
1x1@101-103%
Set 6 (optional) – Exceed Set 5 weight

(A2) Deadlift
Build in load for part (B)


(B) FOR TIME (17min Cap)
100 x Double Under's
  50 x Sit Ups
    5 x Dead Lifts: 130/90/75
 1/2 Gasser
  80 x Double Under's
  40 x Sit Ups
    4 x Dead Lifts: 130/90/75
 1/2 Gasser
  60 x Double Under's
  30 x Sit Ups
    3 x Dead Lifts: 130/90/75
 1/2 Gasser
  40 x Double Under's
  20 x Sit Ups
    2 x Dead Lifts: 130/90/75
NOTE: Scale load for Deadlift should be in the 85-90% range.


EXTRAS
(1) 2 Second Pause Jerk + Jerk - Find Heavy Single in 10 mins
(2) 2-Position Clean (knee/floor) - Find Heavy Single in 17 mins
(3) Clean Pull: 3 Sets @110% - 2 Sets @115% - 1 Set @120%

9 comments:

  1. A) 36,41.5,46.5,51,55,56 then 57.5kg (NEW 1 RM)
    B)13.39
    DL @75kg
    Singles every 20 singles - 3 burpees.

    ReplyDelete
  2. Very artistic Bootsy!

    A) 70, 81, 91, 102, 110 (f), 110 - 2.5 kg pb

    B) 15:33 rxd

    Extras:
    2 pos clean 100 kg
    Clean pull 126.5, 132.5, 138

    ReplyDelete
  3. A) 60,67,76,81,91,93. 5.5kg pb
    B) 10:06 rxd

    ReplyDelete
  4. A)60,67,76,81,91,93(F) 1kg pb
    B)14:21rxd

    ReplyDelete
  5. A) got to 110, missed 117 for a PB high.
    B) 11:44 Rx

    ReplyDelete
    Replies
    1. Completed some extras from yesterday and only had time for the jerk extras today - 90kg for the complex in 10mins

      Delete