Front Squat - 1x5 @70% - 1x5 @75% - 1x5 @80% - 1x5 @85%
**Prep Athletes perform Muscle Ups between Squats. (1 after the first set, 2 after the 2nd etc)
If no M/U then Chest to Ring.
(B) 15min AMRAP
1x Bear complex
5x push ups
10x KB Swings 24/16 (Bottoms Up)
*Bear Complex = Clean + thruster + back squat + thruster. Make this movement as fluid as possible.
**Choose own weight & feel free to increase load throughout.
Back Squat: 105, 115, 120, 126
ReplyDeleteRan out of time for front squats. Will catch
Up later in the week.
WOD: 11 rounds + 1 complex, push ups & 3 swings
Complex at 43 then 60kgs.
Probably too conservative with the weight.
(A) BS - 55,60,68,72 & FS - 45,49,52,55
ReplyDelete(B) - 10 rounds + 1 Bear and push ups (Bear 30kg & KB 16kg)
BS-65,70,75,80,85 (F on the 6th.. DAM!)
ReplyDeleteFS- 60,65,70
WOD @ 30kgs. was going to go up in weight but just wanted to keep up consitent rounds and keep moving. Was aiming for a round a minute but stopped for a bandaid mid way and fell behind... grrrrr! ended up with 14+3
B.S 100, 108, 124, 131
ReplyDeleteM.U 1,2,2,2,2 Got over the rings for the 3rd but couldn't dip out today.
F.S 86, 90, 96, 103
After a rest day yesterday it was a good one to get rolling for the week.
BS- 98,105,120,127
ReplyDeleteFS - 91,97,105,120
Totally unprepared for the squats, as I had in my mind "Deload Week" which I thought was squats aswell, so much feeling the beers an rum from Sunday arvo.
WOD 8 rnds @ 55,55,60,65,70,75,80,90.
Body weight Thruster FukYeah.
It's time. Got up a bit earlier than normal and washed my hair. Chucked out my old bra's and put on some shorts. No more hiding under tracksuit pants.....I walk in.......farrrk Muslce Ups, its been a while old enemy!! I hate you! You're mine.
ReplyDeleteBack Squat:
8 x 55kg, then 1 MU
8 x 60kg, then 2 MU (unbroken)
6 x 68kg, then 3 MU (2 unbroken, 1 single)
6 x 72kg, then 4 MU (2 unbroken, 2 singles)
Front Squat:
5 @ 49kg
5 @ 53kg
5 @ 56kg
5 @ 60kg (that was tough)
WOD:
11 Rounds + 1 Bear + 5 Push Ups, as follows:
2 Rounds @ 40kg
2 Rounds @ 42.5kg
2 Rounds @ 45kg
2 Rounds @ 47.5kg
3 Rounds @ 50kg
For tonight's class.......please think about your weights for the WOD BEFORE class. I don't want to hear anyone say "I should have went heavier'. This is common after "The Bear". Thank you.
BS
ReplyDelete34
36.5
42
44.5
FS
35
37.5
40
42.5
WOD
Haven't done push ups since my injury, so decided to go light on the KB and Bear, amd concentrate on Rxd pushups.
Scaled 12kg KB
Bear @ 15, 20, 22.5, 25, 26, 27.5, 30, 32.5 (new thruster PB!)
Did all pushups Rxd, though in singles after about round 3.
8 rounds even
Did a modified version of Part B. 5 Rounds of 1 bear complex @ 60, 70, 80, 85(F), 85(F), 10 pushups all unbroken(which is real good for me), 15Kb Swings @ 32kg all unbroken.
ReplyDeleteCouldn't match you on this one Browny. Nicely done old man
BS - 61, 66, 76, 81kg - did Muscle Up Pulls in between sets
ReplyDeleteFS - 49, 52.5, 56, 60kg
WOD - 11 + 4
Rnds 1 + 2 - 35kg
Rnds 2+3 - 40kg
Rnds 5 - 9 - 45kg
Rnds 10 + 11 - 47.5kg
Really fun WOD, I liked the modified bear!