Mobility WOD: http://mobilitywod.blogspot.com/
Strength
Deadlift + Front Squat
5-5-5 @ 75%
Setup: Work up to 5rm Deadlift (no heavier than 75%1rm) Then straight after performing 5 Deadlifts, perform 10 Front Squats @ either 50-40 30kg. You must be able to do squats unbroken & at a steady tempo.
WOD AMRAP 15min
2 Rounds of Cindy
5 PullUps
10 Push Ups
15 Squats
+
7 Sumo Grip Deadlifts 120/90
Stabilization
15 Skin the cats
Post loads/rounds to comments
Strength
Deadlift + Front Squat
5-5-5 @ 75%
Setup: Work up to 5rm Deadlift (no heavier than 75%1rm) Then straight after performing 5 Deadlifts, perform 10 Front Squats @ either 50-40 30kg. You must be able to do squats unbroken & at a steady tempo.
WOD AMRAP 15min
2 Rounds of Cindy
5 PullUps
10 Push Ups
15 Squats
+
7 Sumo Grip Deadlifts 120/90
Stabilization
15 Skin the cats
Post loads/rounds to comments
Strength - Deads: 157.5kgs, Front Squats 50kgs
ReplyDeleteWOD: 3 rounds + 45 Rx'd.
Skin the Cats - The less said the better I think.
Strength: 100kg Deadlifts / 50kg Front Squats
ReplyDeleteWOD: 4 rounds +3 @ 100kg Sumo Deadlifts
A plus was that i could do all my kipping pull ups. Shoulder is starting to improve.
Skin the Cats: Dido on Brendan's commnet.
Worked with Jody today on Clean and Jerk from yesterday:
ReplyDelete3 @ 70kg
3 @ 70kg
3 @ 70kg
(speed under the bar is my biggest problem so kept it at 70kgs which was a challenge to be quick!)
WOD: As RX'd - 5 Full rounds + 32/60 reps of Cindy.
Good workout, nice time period, not to long where form turns in to issue it was a nice load with a good time limit.
Worked with Shane today on Clean and Jerk from yesterday with the approval of Head Coach:
ReplyDelete3 @ 80kg
3 @ 80kg
3 @ 80kg
This was my goal for today.
WOD-4 + 4 R'xd. Start of the week, just getting moving again.
Skinned the cat and did some HSPU work in the rings. Just for fun.
PT today with HC!
ReplyDeletepracticed over head lifts
clean and jerk
full snatch
split snatch
power snatch
OHS
the split snatch im new to but its awesome lol!
deadlift/front squat
ReplyDelete120/50 x 3
WOD
4+55rxd
Stability exercise was new to me, but I actually enjoyed practicing it
Deads/FSq - 80/40,90/40,95/40
ReplyDeleteWOD - 5rds + 5 (90kg)
Skinned a very wobbly cat.!
WOD: 4+32 @ 80kg
ReplyDeleteOh! those poor cats!!!
ReplyDeleteDeadlifts 3 x (5 @ 110kg)
ReplyDeleteFront Squat 50kg
WOD: 4 rounds 100kg Sumo Deads
I found the Sumo Deadlifts Difficult
Deadlifts 75kg
ReplyDeleteFront Squat 30kg
WOD:4+43
Sumo 60k
Dont mind the sumo lift just glad we dont have to wear the appropriate outfit!
Deadlifts
ReplyDelete5 @ 125kg
5 @ 125kg
5 @ 125kg
Front squats
10 @ 50kg
10 @ 50kg
10 @ 50kg
WOD
4 rounds + 9 reps as RXD