Week 8/Day 1 – Back Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%
B) This is one continuous piece, with no breaks between parts.
1.00min - ME Muscle Ups
THEN
3.00min - AMRAP of:
9 Shoulder to Overhead 61/43/35
12 TTB
THEN
1.00min - ME Muscle Ups
THEN
3.00min - AMRAP of:
9 Shoulder to Overhead 61/43/35
12 TTB
THEN
1.00min - ME Muscle Ups
THEN
6.00min to establish a 1RM Clean + Split Jerk + Clean
(Cleans can be any and reps don't have to be TNG but be ready to lift straight after dumping)
NOTE: If no Ring MU then use appropriate scale - full list of options will be on the front board.
(A)Back Squat
ReplyDelete5@82kg
5@88kg
5@95kg
5@101kg
(B)
1Min Ring Rows =( 25 Reps)
3Min AMRAP =(2+9 Rnds)
@ 9 x60kg Front Squat
@ 12 KTE on rings
1Min Ring Rows=(17reps)
3Min AMRAP=(2Rnds)
@9x60kg Front Squat
@12 KTE on rings
1Min Ring Rows=20
6 Mins to find 2RM Deadlift= (131kg)
a) 104, 112, 120, 128 - all successful.
ReplyDeleteb)
1 min - 5 ring Muscle ups.
3 min - 1 + 14
1 min - 1 ring Muscle up.
3 min - 1 + 9
1 min - 0 ring Muscle up - =(
6 mins - 90kg for the complex. (failed the last clean at 100kgs of all things.
Pretty happy over all, thats the first WOD I have done with Muscle ups in them and busted 4 unbroken in that first minute, doing them tired is quite challenging but something I plan to practice going forward.
Another positive today was my toes to bar, stringing lots of 4's and 5's together.
Good fun trying to chase down (unsuccessfully) Veronica at the 9:30am class today.
A)-
ReplyDelete5@33.8
5@36.34
5@39
5@41.6
A) Back Squat
ReplyDelete5 @ 66kg
5 @ 71kg
5 @ 76kg
5 @ 81kg
B) Trained with Michael today, kept me honest.
The Muscle Ups were 5,1,1 could defs do better.
AMRAP: 1+15 and 1+12
ME Clean Complex: 65kg, the 2nd clean was uuuuugly.
A) Back Squat
ReplyDelete65kgs
70kgs
75kgs
80kgs
B) WOD 50kg for STOH
7 M/U's unbroken
1+15
3 M/U's
1+11
1 M/U
80kg clean and jerk, failed the second clean.
Full on workout, liked it!
(A) 72,78,83,89
ReplyDelete(B) Did bar muscle ups with the blue band and got 11, 1 and 3
AMRAP: 1+16 and 1+8
Clean complex: 60kg
Back Squat 48.75 52.5 56.25 60
ReplyDeleteWOD Pullups 15 9 9
AMRAP 1+7 1
clean complex 46.25