(A) Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 10 reps @ 65-75%
(B) 12min AMRAP (Scale Accordingly & Be Sensible)
With a partner & one Barbell 60/40kg
1 Squat Clean Thruster
2 Squat Clean Thruster
3 Squat Clean Thruster
(Stolen from CrossFit New England)
One athlete works while the other rests. If Craig and Aaron are partners, Craig does one rep then Aaron does one rep. Craig does two reps and then Aaron does two. Craig does three reps and Aaron does three reps. That is one round. They would then repeat the same sequence, 1.2.3...1.2.3...
Partial rounds count. Score as complete rounds + extra reps (ie, 4+6).
This workout is harder and a better stimulus when done with a partner, but if you train solo you can do AMRAP 8 of 1-2-3 with a :30 rest between all reps.
Trained at home (but didn't do today's programmng).
ReplyDelete1RM strict press: 27.5kg
1RM push press: 40kg
1RM jerk: 45kg (F47.5, F47.5)
4km run
Saturday (in the middle of the bush):
800m run, then 3 rounds of
10 alternating C&J with 16kg KB
20 KB swings
30 alternating lunges
then 4 sets of 25 sit ups
then tabata squats
Followed that up with a spa (and a glass of champagne)
(A)
ReplyDelete1 @ 71kg
2 @ 77kg
3 @ 82kg
4-6 @ 68kg
(B)
8+1@40kg
Back squat
ReplyDelete5@110
3@120
1@130
10@100
10@100
10@100
WOD
7 rounds even RXD with Jordan
WOD with Nathan at 50kg
ReplyDelete6+4 rnds