(A) Front Squat: 1-1-1-1-1-1-1
Warm-up as needed. Rest 90-120 seconds between your working sets. You should use this as an opportunity to establish a current 1RM Front Squat. Your 6 other working singles should be within 80% of your Max for the day.
(B) 2) 3 rounds
12 KB Russian Swing 32/24/20
6 Squat Clean Thrusters 61/43/32
1/2 Gasser (2 Hand Touch)
A). 120kgs
ReplyDeleteB). 7.10 Rx'd
Splits - 1.53, 4mins, 2mins. I have forgotten my actual times. The true times are on the whiteboard at the box.
Rookie error this morning, decided to touch and go the first round of thrusters. Obviously sucked more energy out of me than I thought it would.
A) 67.5kg (PB)
ReplyDeleteB) 7:30
Scaled
24kg KB
35kg Thruster
Swapped Gasser for Row
(A) 130kg (+4kgPB). It was a nice reward this morning as i haven't enjoyed doing squats for a while but kept with the programming and a " I will wear them all down" attitude to making the games one day.
ReplyDelete(B) 4:51 Once again having other athletes to chase and be chased by helped me get better today. Thanks Brooke & Dan
A) 65kg ( new PB up by 7.5kg )
ReplyDeleteB) 5:03 scaled the thruster to 25kg. Hoping to get back to normal weights soon.
Agree with jody. After letting him get in front of me I pushed harder to try and catch him and didn't want dan to catch me. I work so much harder when I've got people to chase.
PT with josh and Glenn bloody awesome session A. 136kg front squat PB+10. Feeling really good in my squat!!!
ReplyDeleteA) 130kg (pb by 20kgs)!!
ReplyDeleteB) partner wod with raz tonight rxd weights, 8:47. Thrusters felt light so did the swings.
A really good session tonight such a good team atmosphere, PB city all round!!
A) 110kg (15kg PB)
ReplyDeleteB) 4:30 RXD. Replaced thrusters with 70kg push jerk cause I completely ripped my hand yesterday. No pull-ups for me for a couple days.
Was also really stoked to go up by 15 on the front squat. Good to crack to century. A step closer to my next goal of the 100kg clean. Go team!!!
A)110kg 10kg PB #PBCITY
ReplyDeleteB)8:40 Team 43kg SCT and 32KG KB
Feels good to be back baby also posting just to keep Glenn Happy :)
A/ 137.5kg. a bit over 90% of my old 1rm
ReplyDeleteB/ 5.10rxd
A) 49.5kg, ridiculously 500g less than my PB..didn't think that one through :/ then failed at 52
ReplyDeleteB) team with Hayley.
10:25
Scaled 20kg KB
30kg thrusters! Yeah baby! 20kg bar and proper bumpers...feeling good about that. :)
A) 107.5kg PBd 5 kilos
ReplyDeleteB) Paired up with the energizer bunny Beau. RXd all the things and finished around 9:40ish. Unbroke'd everything except for the last set of squat clean thrusters.
Awesome atmosphere and PBs all over the place!!!
(A) 87kg - PB of about 9kg
ReplyDelete(B) 6:32 rxd
Like most others have said - awesome night!!
A) 48.5
ReplyDeleteB) 6.32 as rxd
16kg KB
Thaks for the push V
A) 75kg x 5, 77.5kg
ReplyDeleteB) 7.06 Rxd
Well done guys, bth 6am and 6pm sessions were great!
A) 60kg no new record
ReplyDeleteB) paired with the soon to be groom Scott 8.20 rxd