Monday, October 24, 2016

MONDAY

(A) Back Squat
1x3@80%
1x1@85%
1x3@80%
1x1@87%
1x3@80%
1x1@90%

(B) 3 Rounds
10 x Front Squats: 70/50/45
20 x (R1)Pull-ups (R2)TTB (R3)KTE
50 x Double Unders

EXTRAS
(1) 2-Position Snatch (floor, knee) - Max in 12min -Then- 1@95% & 1@90%
(2) Snatch Pull on blocks (knee height) - 1x2@110% - 1x2@115% - 1x2@120%
(3) Row 7 Intervals of 1min ON 30sec Recovery: 300/250/220
If unable to make the requested distance, then row max distance. See favourites on C2 rower for settings.

7 comments:

  1. A) 70,74,70,76,70,78kg
    B) 11.18 @ 45kg FS, rowed for 1 min no double unders
    Extras - Snatch 33.25kg/31.5kg

    ReplyDelete
  2. A) 136, 145, 136, 148, 136, 153

    B) 10:20 rxd

    ReplyDelete
  3. A) 82, 87, 82, 89, 82, 92
    B) 8:31 rxd

    Extras:
    1) 42.5, 40.5, 38
    2) 52, 54.5, 57

    ReplyDelete
  4. A) 130,135,130,140,130,145
    B) 1 round 1:27 hurt my thumb on second set of front squats.
    Extras
    75kg then 71.5 & 67.5
    4 rounds of 300m on rower

    ReplyDelete
  5. A) 50, 53, 50, 54, 50, 56kg

    B) 12:38, 32.5kg front squat, pull ups using green band, TTR, KTE on rings, 30 double unders.

    ReplyDelete
  6. A)100,105,100,108,100,112
    B)11:38 Round 2&3 @ 60kg

    ReplyDelete
  7. A) 56 59.5 56 61 56 63
    B) 10.07 t2b single attempts lets not discuss kte
    Extras 31.5 29.5 28
    Then 38.5 40.5 42
    Rows 7@220

    ReplyDelete