1600m run, 3 x 400m interval on rower, 30 sec rest btwn. 2 rounds amrap in 2 min HC to thruster @ 41 kg, pull ups rx'd, 24 kg KB. had to leave 6.30 today
A) Did my warm up sets, then only 2 sets thereafter, I just want to test my knee out at a heavier load without going nuts and overdoing it. 5 @ 67kg 80% (90kg) 3 @ 72kg 85% (90kg)
B) 12+8 @ 30kg (that was a bit horrible and I took lots of rest breaks, ughhh)
A) 85, 90,95kgs (working off 106kgs) the 3 singles at 95kgs felt really good. That's exciting!!! I'm after 110kgs by may. rahhhhhhhhhhhhhhhh! B) I agree with V!! Was tough lol!! once we started I thought ohhh god how on earth will i finish this. So just ran with 80 -90% and still got a good workout but didn't save the world. 15's completed
Warmup) Tabata Air Squats. I only mention these, since they ruined my back squats. Thanks V :)
A) To be honest I didn't pay much attention to what was on the bar, something like 80ish, 90ish, 100 and something. Ask JD.
B) 9 + 32. Just did 42kg for the hang clean thruster and that was enough.
Also, my dry spell on the muscle ups has ended. Yay!!! Number 3 is in the books, about a month since my 2nd, better late than never though. Sadly, number 4 didn't make it, I lost it in the press out of the dip. I have no excuses for it and promise to do many dips to ensure it never happens again...EVER!
Trying to master my TTB's so did 4 rounds of 250m row and then max rep's kipping TTB, got out 7, 7, 8, 7. Very happy with this, cant wait till I am consistently in double digits.
PT with V-Ron, worked on Jerks using same %'s as BS, worked up to 60kg.
1600m run,
ReplyDelete3 x 400m interval on rower, 30 sec rest btwn.
2 rounds amrap in 2 min
HC to thruster @ 41 kg, pull ups rx'd, 24 kg KB.
had to leave 6.30 today
A) Did my warm up sets, then only 2 sets thereafter, I just want to test my knee out at a heavier load without going nuts and overdoing it.
ReplyDelete5 @ 67kg 80% (90kg)
3 @ 72kg 85% (90kg)
B) 12+8 @ 30kg (that was a bit horrible and I took lots of rest breaks, ughhh)
Did some rowing intervals (1/0.5) while Patchy and Joe did their thing.
Delete250
250
250
240 (recovery)
235 (recovery)
250
A) 1x5 @88kg
ReplyDelete2x3 @93.5kg
3x1 @99kg
Was happy with my squats today, but I know I have a lot of ground to make up on my squats.
B)finished 12+ 5 RXD. Did wod at about 80-85% pace. Still felt good
A) 85, 90,95kgs (working off 106kgs) the 3 singles at 95kgs felt really good. That's exciting!!! I'm after 110kgs by may. rahhhhhhhhhhhhhhhh!
ReplyDeleteB) I agree with V!! Was tough lol!! once we started I thought ohhh god how on earth will i finish this. So just ran with 80 -90% and still got a good workout but didn't save the world. 15's completed
A) 3 x 124kg, 2 x 131, 1 x139
ReplyDeleteB) 12 + 4 - lots of breaks.
I'd like to thank V for the many air squats.... !
Warmup) Tabata Air Squats. I only mention these, since they ruined my back squats. Thanks V :)
ReplyDeleteA) To be honest I didn't pay much attention to what was on the bar, something like 80ish, 90ish, 100 and something. Ask JD.
B) 9 + 32. Just did 42kg for the hang clean thruster and that was enough.
Also, my dry spell on the muscle ups has ended. Yay!!! Number 3 is in the books, about a month since my 2nd, better late than never though. Sadly, number 4 didn't make it, I lost it in the press out of the dip. I have no excuses for it and promise to do many dips to ensure it never happens again...EVER!
(A) Only up to 85%
ReplyDelete(B) 12+10.
(A) 78.5, 83, 88 (off 98kg)
ReplyDelete(B) 12+17 - tough one, but got 5 pull ups in a row!!
Trying to master my TTB's so did 4 rounds of 250m row and then max rep's kipping TTB, got out 7, 7, 8, 7. Very happy with this, cant wait till I am consistently in double digits.
ReplyDeletePT with V-Ron, worked on Jerks using same %'s as BS, worked up to 60kg.