STRENGTH
Back Squat
1 @85% - 1 @90% - 1+ @95%
Strict Press
1 @85% - 1 @90% - 1+ @95%
*Perform Strict Press in between sets of Squat
WOD
Run 800m
30 Deadlift
20 Hang Power Snatch
10 Shoulder to Overhead
Run 800m
Note: Weight on bar must be same on all movements
OPTIONAL FINISHER
Death By Pullups (In a Hurry)
Do 2 pull-up the first minute, 4 on the second minute, 6 on the third etc. continuing as long as possible.
Post to comments
BS: 110, 120, 130(5)
ReplyDeleteSP: 60, 65, 74(2).
WOD: 10.13 @ 50kgs.
Subbed 800m runs for rows. 2.45 and 2.47.
Psyching up to Mondays rumble in the jungle.
BS: working towards 1RM today .Prev PB 81KG
ReplyDeleteToday 81, 84, 100 x2 PB Thanks coach Glenn!!!!
Need to gain that confidence.
Strict press 44, 45,49 all new PB's
WOD DNF 44 Kg, all reps. sub run for row. 800m in 3:15 pulled up lame with back muscle 1/2 way through press set. BUGGER! Just when I'm coming good again. Good day otherwise, fun WOD.
Will repair for next week.
BS: 70, 74.5, 77(6)
ReplyDeleteSP: 32, 34, 36(6)
WOD: 11:21 @ 30kg subbed run for rows
Strength - 81,86,91(4)
ReplyDelete- 45,50,55(3)
WOD - 10.55@ 40kgs
800s - 3.15 & 3.08
Death by ring dips - completed sets of 2,4,6,8, then only 6 reps on the next
Squat 120,125,130(F)
ReplyDeletePress 45, 48, 51(2)
Did the strength work with young Corey Waddell from the YADP. Really enjoyable session.
Thanks Corey
Your welcome Jody
ReplyDeleteWorked at St Mary's tonight
ReplyDeleteStrength : Back squats - 1@42.2, 1@43 and 9@45
Strict press - 1@15, 1@20 and 2@25
WOD: 13.08
Used 17.2kg bar and did first 800m on the rower
Back Squat:
ReplyDelete1 @ 74kg
1 @ 78kg
5 @ 82kg
Strict Press:
1 @ 34kg
1 @ 36kg
2 @ 38kg
WOD: 12.07min @ 30kg