Monday, October 31, 2016

MONDAY

(A) Back Squat
1x3@83%
1x1@87%
1x3@83%
1x1@90%
1x3@83%
1x1@90+%

(B) AMRAP x 9
1 x Clean + 2 x Box Jumps
2 x Clean + 4 x Box Jumps
3 x Clean + 6 x Box Jumps
4 x Clean + 8 x Box Jumps
5 x Clean + 10 x Box Jumps
6 x Clean + 12 x Box Jumps
7 x Clean + 14 x Box Jumps
8 x Clean + 16 x Box Jumps
9 x Clean + 18 x Box Jumps
10 x Clean + 20 x Box Jumps… Keep ascending
NOTE: Cleans @ 70/50/45 Box Jumps @ 24/20

EXTRAS
(1) 2-Position Snatch (floor, knee) - Max in 12min
(2) Snatch Pull (Floor) - 1x2@113% - 1x2@118% - 1x2@123%
(3) Row 8 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.

8 comments:

  1. A)72.75,75.5,72,78,72, - 90kg+ (79.5kg)
    B)45kg (9+2)
    Extras 1 - 37.5,
    2 - 45,47,47.5
    3 rowing only 6 rounds

    ReplyDelete
  2. A) 80,75,70,80,75,80
    B) 35kg - completed round 7

    ReplyDelete
  3. A)76,80,76,83,76,83kg
    B) 7+10 - 45kg

    ReplyDelete
  4. A) 130,140,130,145,130,147.5
    B) 9+15 rxd

    ReplyDelete
  5. A) 142, 148, 142, 153, 142, 160

    B) 8 + 15 rxd

    ReplyDelete
  6. B) 8 +3, 12" step ups with 12kg KBs

    ReplyDelete
  7. A) 103,108,103,113,103,120
    B) 8+2 rxd

    ReplyDelete
  8. A) 100, 120, 110, 130, 110, 130

    Starting back lighter for the hip. Held up ok.

    ReplyDelete