(A) Back Squat - 1x8 @65% - 1x8 @70% - 1x8 @75% - 1x8 @80%
Front Squat - 1x5 @60% - 1x5 @65% - 1x5 @70% - 1x5 @75%
(B) OHS - 60/40
Perform 60 reps & any time you lose lock out or bar is lowered, Run 400mRecord sets & reps & run times
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A) Back squat 75,80,85,90
ReplyDeletefront 65,70,75, only got 1 @80 , ran out of gas.
B) wanted to try max rep with unloaded bar 20kg
60 reps unbroken in about 2;33 min. (then ran anyway, 400m 2;20..legs were asleep!)
Back Squat: 100, 108, 115, 124
ReplyDeleteFront Squat: 75, 80, 85, 95
WOD: 1 armed 45lb DB squats instead of OHS.
BS-65,70,75,80
ReplyDeleteFS- 58,64,70
WOD rxd in 14:20... splits for OHS were as follows, 11, 11, 13, 17, 8.. so had to run 3 times...
Felt great this morning.. in comparison to yesterday!!! Finally got a decent nights sleep and my god it makes such a huge diffrence :)
Part B with the Owls. 16,13,12,11,8@60kg in 16:46
ReplyDeleteI maxed out my OHS each round, i thought i would do more first round, say 20+. I don't have another workout to gauge the 20 off i just thought i could do it. Said to Vron after that i would rather oversell myself then undersell myself. Part B was tougher then i thought it would be, again probably had something to do with me overselling myself. Anyway, Some good battles in the battlefield tonight, Dane, the sniper, took me out from behind. I didn't even know he was in the battle, but i know for next time.
BS 34, 36.5, 39, 42
ReplyDeleteFS 30, 32.5, 35
WOD
OHS@15kg
15,15,15,15
11:24
(timed 2nd and 3rd runs...2:00 and 2:04)
Really happy with the run times, me and Jordan trying to outpace each other ;-)
After the Olympics, the 400m always makes me think of the marathoners who have a 68s per 400m pace the WHOLE MARATHON! Crazy.
AM (with Patchy)
ReplyDelete4 Minute Intervals/90 Second Rest
300m Row
10 Fat Bar Power Cleans
10m 20kg Plate Push
Max Row
103m, 44m, 99m, 120m
PM:
Back Squat
8 x 55kg
8 x 60kg
8 x 64.5kg
8 x 68kg
Front Squat
5 x 42kg
5 x 47kg
5 x 49kg
5 x 53kg
WOD: 13, 23, 33, 44, 56 (Ran 5 times ouch)
19.41 Rxd
(A) BS - 56, 60, 64, 68 and FS - 39, 43, 46, 49
ReplyDelete(B) No idea on time... but did 30, 20 & 10 at 22kg, running twice. Had no idea how heavy I could do this so went lighter to concentrate on maintaining form. Will go heavier next time!