(A) Hatch Program – Warm-up as needed. Rest only 90 seconds between working sets, including transition from Back Squat to Front Squat.
Week 7/Day 1 – Back Squat: 5 @ 70%, 5 @ 80%, 2 @ 85%, 3 @ 90%, 1 @ 100%
Front Squat: 5 @ 65%, 4 @ 75% 4 @ 80%, 4 @ 85%, 1 @ 100%
(B) 3 Rounds
400m Run
20 Kettlbbell Swings 32/24/20
10 Muscle Ups - Sub for Muscle Ups is 15 Pull Ups
A) Back Squat
ReplyDelete1x5 @ 71kg
1x5 @ 81kg
1x2 @ 86kg
1x3 @ 91kg
1x1 @ 101kg
Front Squat
1x5 @ 51kg
1x4 @ 59kg
1x4 @ 63kg
1x4 @ 67kg
1x1 @ 78kg
B) 22.06. Did Russian swings today I've got a slight twinge in my back and didn't want to risk going heavy overhead and making it worse. Happy with the MU's, no fails.
A Back Squat
ReplyDelete1x 5 @ 36.4
1x5 @ 441.6
1x2 @ 44.2
1x3 @ 46.8
1x1 @ 52
Front Squats
1 x 5 @ 32.5
1 x 4 @ 37.5
1 x 4 @ 41.6
1 x 4 @ 42.5
1 x 1 - Did not Complete
Just couldn't squat today, right quad was unhappy and wouldn't get warm past the 100kg mark. So worked on some snatches and worked to a new PB of 70kgs up from 66. Thanks to V pinging something out on prep this weekend past. :)
ReplyDeleteNot my best night...
ReplyDelete(A) BS - 78,89,94,111(F)
FS - 56,65,69,73,87(F)
(B) 20kg swings (still feeling the bung trap muscle so didn't want to tempt fate with any heavier). 10 C2B instead of MUs (happy to be stringing 3 together with these).
14:11
A) Smashed all %'s. Can't wait until the next 1RM's!!!!!!!! Bring it on!!!!!!
ReplyDeleteB) Forgot time😁 First WOD with ring muscle ups. I got 15 muscle ups, still need some work, but I will get there!
Back squat
ReplyDelete52.5 60 63.75 67.75 75 (F) got 72
Front squat
39 45 48 51 60
Wod
11.57 pull ups