Alex V at Gold Coast Open Day
For those coming into CFP
Strength
Deadlift 5,3,1
First working set is 5 reps @ 75% of your 1rm
Second working set is 3 reps @ 85% of your 1rm
Third working set is 1 rep (or more) @ 95% of your 1rm
WOD AMRAP 15 min
5 Deadlifts 60/50
3 Squat Cleans 60/50
2 Front Squats 60/50
1 Burpee Jumping Pull-Up
(With the Burpee Jumping Pull-Up, you must start from a dead hang after the burpee is completed.)
Deadlifts:
ReplyDelete5RM @ 163kgs
3RM @ 183kgs
2RM @ 203kgs
(good old rusty came thru)
WOD: 7 rounds even RXD
Great intensity from the lab rats this morning, it was a great start to my day.
ReplyDeleteJoined the 9.30amers for the Workout.
Deads 140 for 5
160 for 3
175 for 2
WOD as R'xd 11 Rounds + 6.
It is the type of workout that you have to just keep picking up that bar again as it doesnt seem to tax your metcon anymore then your strength and vice versa.
I will be suprised if anyone from the pmers get me on this one today.
5 @ 132
ReplyDelete3 @ 150
7 @ 165
Deadlifts worked on a little more than specified %`s (Thanks Jody for helping me out with the calculations). 87.5KG slighty more than my 95% 1RM but did 3rm then 4rm so well pleased, aiming to boost my current 90KG 1rm next time around.
ReplyDeleteWOD R`xd 8 rounds + 6 . This wod was up their with my best efforts I was so pleased with how I did today as I was so out my comfort zone with the weight, but Shane n everyone helped heaps. This one even got some noise out of me !!!!
Good luck PMers.
Adios Amigos
WOD 50kg 6 rounds + 6 Happy with this. Was also happy with Strength
ReplyDelete5RM @ 83kgs
3RM @ 93kgs
5RM @ 103kgs I think i pulled this one out of my ass
EPIC.
Still not finding 1rm coz I'm still growing LOL
ReplyDeleteso I did 80kg
75% 68kg
85% 72
95% 77.5
WOD 35kg 11+7 just took it easy today didn't feel 100% for some reason
good work everyone :D
5 @ 112kg
ReplyDelete3 @ 140kg
1 @ 160kg
WOD: 7 Rxd
Felt good with the deads, my Squat Cleans still need a lot of work.
Went in early did some strength work and worked on technique
ReplyDeleteGot 8 OHS @ 40kg- really happy with that
Power Clean 62.5kg 1 RM- so stoked!
Strength- Deadlifts- 5 @100, 3 @115kg, 1 @130kg - NEW PB!!
Started to do the WOD- but I cleaned the bat unevenly and jerked my shoulder- so no WOD for me tonight- just icing down and lots of deep heat! But still managed to burn 746 calories!
Deadlifts- 5 @95kg (75%), 3 @107kg (85%), 1 @120kg (95%)
ReplyDeleteWOD- 3 rounds @40kgs then had to drop 10kgs for the rest of the wod to keep my back properly in extension during the front squats/cleans.
8+8 all up
3rounds @40kg then 5rounds @30kg
DeadLift
ReplyDelete5 @ 100kg
3 @ 112kg
1 @ 125kg-Failed
WOD: 7+6 Rxd
Deadlifts
ReplyDelete5 @ 125kg
3 @ 140kg
1 @ 160kg
WOD
10 rounds + 1 deadlift
Strength: Deadlift 5-3-1
ReplyDeleteBased on 1RM of 167.5kg - All rounded up to nearest weight with available plates
5 x 127.5kg, 3 x 142.5kg, 3 x 160kg
WOD: 4 Rounds + 5 Reps @ 50kg
Lost confidence in Squat Clean at 60kg and went to pieces thereafter. Not Happy!