(A) Back Squat - 1x10 @60% - 1x10 @65% - 1x8 @70% - 1x8 @75%
(1a) EMOTM 5min
4 Front Squat 80/55kg (No more than 70% of your 1rm)
6 KTE
(B) 12min AMRAP (Competitor Prep Group see board for altered WOD)
1 Rope Climb 15/12ft (2 Pumps)
5 Strict Pullups
10 Box Jumps 30/24
A) 65,77,80, 85 kg
ReplyDelete1a) B./squat @61kg
B) 7 rounds + 11 reps (teamed with Shane, both did same reps))
Subbed ring rows for pullups due to forearm strain. All rope climbs rxd. 26" box.
good session this morning. :0)
Caught up on Yesterdays snatch today after taking a rest day as my Wednesday snatches have disappointed me the last 2 weeks. After dropping the vodka, going onto the zone diet with paleo foods i had a heap of energy this morning. Equal PB on the snatch @ 80kg & 16/16 on the minute at 65kg. Topped it off with a PB kipping HSPU 13reps in a row. Catching up on squats Saturday. Leaving the gas in the tank for the clean & jerks tomorrow.
ReplyDeleteThe training program is definitely a step up from last year. But if you are smart enough with your rest days & food you will not only survive, you will thrive.
Back Squats - 90,98,103,113kg
ReplyDeleteFront Squat/KTE EMOM - 80kg 5/5
WOD 5rnds+6 rxd
Back Squat: 93, 99, 105, 110
ReplyDeleteFront Squat / KTE : Rx'd
WOD: 4 + 1 rope climb & pull up
AM:
ReplyDeleteTrained with Patchy
Did tyre based WODS, mostly drags and pulls, with a little running and sledgehammer strikes. That yellow tyre is a beep beep beep to move, ughhhhhh!! Then;
Row - 5 Rounds
40 on 20 off
Patchy 1019m
Me 922m
PM:
Back Squat:
10 x 52kg
10 x 55kg
8 x 60kg
8 x 64kg
Front Squat EMOTM 5 Minutes @ 49.5kg
Joined the owls for a modified version of part B. Got some rope climbs in with Death by Rope Climbs 3+3. Followed up with Tabata Ring Dips in replace of box jumps tonight to save some jump for the clean & jerk tomorrow. Need to work on box jumps so i will catch them up on saturday.
ReplyDeleteFollowed it up with strict pullups.
This comment has been removed by a blog administrator.
ReplyDeleteBack Squat - 55, 60, 65, 70kg. Took some wise advise and rested at the top if it was getting hard, it worked and I didnt fail!
ReplyDeleteFront Squat - used 50kg
No WOD for me, just went in for strength.
Back squat: 60,62,70,75
ReplyDeletefront squats at 55kgs
teamed up with lappo for the wod... geez im shit at ropeclimbs