1x5 @65% - 1x5 @75% - 1x4 @80% - 1x4 @85%
FLOOR PRESS - 5x5 AHAP (Perform after every set of Squats)
(B) - OTM x 16 (Odds = Rope Climb & Evens = 2Fer1 Wall Ball)
Rope Climb - Perform MAX Height in 3 pumps
2Fer1 Wall Ball -Perform 10 reps + MAX rep Double Under in remaining time
A)front squat 5@51kg, 5@61, 4@71, 4@76
ReplyDelete(Misread my old 1RM, was actually 81kg so I lifted a bit heavier today than requested. Felt OK though.) Partnered with Aaron, used straps for flexibilty.
B) Old dog learning new tricks.
3 rounds hand over hand, then Glenn lent me his magic gloves to cover my torn hands then... managed 5 rope climbs, (last 5 rounds)
2Fers 10 each round (feel like a "jack in the box").
100 DAY PISTOL SQUAT CHALLENGE BEGINS THIS WEEK
Day 2, 2 attempts, 1 each leg.
ANYONE CARE TO JOIN ME???? please let Glenn know.
(A) F.S-78,90,96,102,120(PB),126(11kg Pb). I have been experimenting since we started the wendler last season with working off a goal pb weight rather then my actual. The road was challenging but the rewards were worth it. I went from a 185kg deadlift too 200kg during the wendler. Back squat from 140kg to 150kg during the 20rep back squat cycle and today from 115 front squat to 126kg using the hatch squat cycle. The programming is great. But your mindset is greater. Be before you are and you will become.
ReplyDeleteFloor press @ 32.5kg 5 x 5.
Back with the owls tonight for part B
(B) Double Unders 44,24,11,6,5,12,10,5=117reps
Delete2Fer1's using the 6kg ball to a 12 foot target. Rope Climbs 6/8 to 15ft 2 pumps. The extra pump took me to about 17ft. No where near the roof. Disapointed with my double unders fading away, the 2fer1's were taking longer and longer to get through, not so much the conditioning but the speed required. Great movement for the retreat. Exactly what i need for my olympic lifts.
A) 32.5, 37.5, 40, 42.5
ReplyDeleteFloor press with 12kg KBs
B) total DUs 49
Did double air squats instead of WB, last 3 rounds set of 5 only.
Rope climbs all 12' or over
Crikey...
A) 32.5, 37,5, 40, 42.5
ReplyDeleteFloor press 35lb dumb bells.
B) DU 31.
Did double air squats cause I couldn't get the coordination happening for double wall balls.
Rope climbs @ 12 feet.
Front Squats:
ReplyDelete84, 93, 99, 105
WOD:
Lost my co-ordination (no surprise there) on the 2 fer 1's and as a result missed a couple of double under attempts. Rope climbs started off well but slowly went down hill as fatigued kicked in. Probably from round 4 or 5 onwards.
Front Squat:
ReplyDelete5 x 46kg
5 x 53kg
4 x 56kg
4 x 60kg
Floor Press:
1 x 35lb
1 x 40lb
3 x 45lb
WOD:
DU's: 34, 34, 30, 28, 21, 10, 30, 27 Total: 214
Went to 15' minimum on all climbs and used 2kg ball for the 2fers, trying to get the movement down pat. Enjoyed the WOD with the Lab Rats.