Wednesday, August 24, 2016

WEDNESDAY

(A) Bench Press
Work Up to a a 5rm
-THEN-
5 Reps @ 85% of above
-THEN-
Max Reps @ 80% of above

(A1) D/Bell Bench Press
2 Sets x 10-12 reps
As heavy as possible

(B) With a continuous clock, perform the following:
  0.00 - 800m Run
  5.00 - 30 Strict Pull-Ups
10.00 - 30 x Wall Balls + 30 x AKB Swing + 150 Double Under's
15.00 - 30 x Burpee Box Jumps: 24/20


7 comments:

  1. A) 45kg x 5
    38.5
    36kg x 17
    B) Pull Ups - 4.46
    Row - 4:10
    WB / KB Swings and under practise 5 min
    Burpee Box Jumps 4:13
    B)

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  2. A) 47.5, 40.5, 38 (20)
    A1) 35lb X 12, 9

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  3. A) 95, 81, drop set: 76 x 14, 50 x 9, 30 x 12
    A1) 25 kg x 12, 12

    B) 55 du's, otherwise rxd

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  4. A)80, 68, Drop set: 65 (8), 50(10)
    A1)25 kg x 12, 9
    B)118 DUs otherwise rxd

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  5. A) 90, 76.5 x5, 72.5 x 13
    B) managed to get all in under the 5mins.

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  6. a. 67.5 then 57.5/55
    b. 3.28 Row
    9:18 Pullups
    14:32 15kg strict press, 16kg kb, 10kg slam ball
    18:51 24kg Deadball

    Extras
    5x5 60kg/ 50kg chain deadlifts

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