Wednesday, September 21, 2016

WEDNESDAY

(A) Bench Press
3 Sets x 10
2 Sets x 8

(B) 20min to complete the lot
4 Rounds
400m Run
20 x KB Swings: 24/16
10 x TTB

(B1) 3RM - OHS

EXTRAS
(1) 5 Sets of 1 x Squat Clean + 1 x Thruster
Build in load.

(2) 4 Rounds:
10 GHD Situps
10 Pistols (5 each leg)
– rest as needed

8 comments:

  1. A)35,36,37.5 x 10
    41,45 x 8
    B) 17ish
    B1)37.5kg

    ReplyDelete
  2. A) 75, 77.5, 80, 82.5, 85

    B) 14:04 rxd then 70 kg

    ReplyDelete
  3. A) 22.5, 22.5, 25, 20, 20, 15kg

    B) 14:50ish (can't remember exact time)
    -12kg KB, knee raises on bar

    B1) practiced with dowel and empty bar

    ReplyDelete
  4. A) 34, 35, 36.5, 37.5, 39
    B) 15:56 Rxd
    B1) 45kg

    ReplyDelete
  5. A) 40,50,60,65,70
    B) 11:52 rxd
    B1) 60kg

    ReplyDelete
  6. a. 50, 52.5
    b. 13.31 Rows
    b1. Strict Press 45kg

    ReplyDelete
  7. A) 30 35 37.5 38.5 40
    B) 14.50
    Extras
    45.5 clean thruster
    30.5 snatch ohs

    ReplyDelete