Wednesday, November 2, 2016

WEDNESDAY

We turned back the clock to 2009, where the "rolling start" was legal. In true Schwantzy style he took off for the 800m at suicide pace & led into the first turn. We miss you big guy.

(A) Bench Press
3 Sets Of 5 @ 70%
3 Sets Of 3 @ 80%
3 Heavy Singles
Warm-up as needed. Rest 2-3 minutes between sets. Heavy single is just that, heavy single, don’t feel the need to max out.

(B)  15-12-9
Power Cleans: 50/35
Pull-ups
Then go directly into:
9-7-5
Hang Power Cleans: 50/35
200m Run

EXTRAS
(1) Pause Jerk + Jerk: Max load in 8min
(2) Push Press - 1x3@75% -  2x3@80% (Use % from last weeks heaviest load)
(3) 4 Rounds (NFT)
10 GHD Situps
10 Pistols (5 each leg)
– rest as needed

7 comments:

  1. A) 40,45
    50,52.5,52.5
    B) 12:37
    Rowed..

    ReplyDelete
  2. A) 77, 88, then 95, 100, 105 (f)

    B) 8:36 rxd

    ReplyDelete
  3. A) 30, 32.5 then 35, 35, 36kg

    ReplyDelete
  4. A) 65,75 then 85,90, failed 95
    B) 7:00 rxd

    ReplyDelete
  5. A) 40, 45 then 50, 55, 57.5
    B) 9:42, Row

    ReplyDelete
  6. I jump onto the blog from time to time and whats the chances that I log on and see my ugly mug??? I was winning that race for the first 50 metres.

    Rolling starts were definitely a favourite of mine. Together with wall balls, rowing and heavy cleans. Missing the CFP crew too. Giddyup!

    ReplyDelete