Lela at Top Dog
Strength
Squat Clean
5-5-5 or more
1st working set @ 65% 1rm
2nd working set @ 75% 1rm
3rd working set @ 85% 1rm
WOD AMRAP 15 min
5 Ground to overhead any way 80/60kg
10 Pull-Ups
15 Abmat Situps
Post loads/Rounds to comments
Squat Clean
5-5-5 or more
1st working set @ 65% 1rm
2nd working set @ 75% 1rm
3rd working set @ 85% 1rm
WOD AMRAP 15 min
5 Ground to overhead any way 80/60kg
10 Pull-Ups
15 Abmat Situps
Post loads/Rounds to comments
Squat Clean:
ReplyDelete1st working set 43kg
2nd working set 48kg
3rd working set 55kg
Max reps on 3rd set(9)
WOD: 5Rnds + 3 scaled to 60kg
Squat Cleans - 47, 54, 61 (crashed and burned only after three sets of the last round).
ReplyDeleteWOD - 5 rounds even (60kgs)
My legs are stinging from Saturday's 10am sessions. Maybe I just need to harden up.
Squat Cleans:
ReplyDelete1st - 30kg
2nd- 40kg
3rd - 50kg(7 reps)
WOD- 4 rnds + 3 scaled to 50kg
Strength:
ReplyDelete5 @ 60kg
5 @ 70kg
3 @ 80kg (way off my PB.... WAYYYYY off...)
WOD:
5 Full Rounds + 15 reps @ 60kg
Squat Clean:
ReplyDelete5 @ 37kg
5 @ 42kg
8 @ 47kg
WOD: 5 Full Rounds @ 50kg
just did the strength today
ReplyDeletegetting back into it tomorrow lol
strength:
with jules and cindy
ive never done a 1rm squat clean before
so i went off there weights
5@ 27kg i think :S
5@ 30kg
12@ 35kg
i think 40kg is like my 4-5rm
great work everyone :)
Strength:
ReplyDelete5@ 45kg
5@ 52.5kg
6@ 60kg
WOD- 5 rounds + 14. (50kg)
Strength:
ReplyDelete5@ 50kg
5@ 60kg
7@ 60kg
WOD- 5 rounds + 8. (50kg) DId the first rnd @ 40kg, but realised I needed to step up.
Liked this WOD
Mark
Squat Clean-Havent attempted 1rm yet so just did 5 reps of what felt good. 3 sets of 5@40kg. Out of practise with this lift and felt a bit wobbly.
ReplyDeleteWOD-6rounds+1 40kg Power clean and jerk for all.
Those situps were hard going..not joking!
Strength - Very happy my knees werent going all manky, last time i attempted squat cleans my knees knocking in really badly.
ReplyDelete5 @ 30kg
3 @ 35kg
2 @ 40kg
WOD - 7 rounds + 3
scaled red bands for pull ups and 25kg
hurt my arm in the strength so used a lighter weight.
WOD- 4 + 5 reps R'xd
ReplyDelete