(A) Power Clean & Jerk - EMOTM x 10
Build up to 75% then perform 1 rep EMOTM x 10
(B) 15min AMRAP
Run 200m (Sprint, No Gaming for Pull-ups)
MAX Unbroken Pull-ups
Recover 30sec
MAX Unbroken Push-ups
NOTE: As soon as run is completed, jump straight on bar. As soon as perfect plank on push-ups is compromised your done! No resting, just honest reps. TIP: Think which grip will give you best opportunity for MAX Reps.
(C) Planks - front/side; 2 x near max hold
A) EMOTM @ 51kg
ReplyDeleteB) AMRAP Rx'd
5 round completed + 1 run and 4 pullups
Pullups 5,3,3,3,3,4
pushups 23,11,10,10,5....
All runs at an even pace. Not up to a full sprint yet.
A) 42kg
ReplyDeleteB) Run x 6
Pull ups with red band - 7,7,7,5,4,3
Push ups - 32,20,20,21,18
(A) DID MONDAY WORKOUT
ReplyDeleteBACK SQUATS
1X5@75.6KG
1X3@88.2KG
1X2@113.4KG
1X1@119.4KG
1X1@129.78KG(NEW 1RM)
FRONT SQUAT
1X5@60KG
1X5@70KG
1X5@75KG
1X5@75KG
(B)6 RNDS
6X200 RUNS
V UPS 14,12,12,12,10,10
6X10 24INCH BOX JUMPS
B) Josh
ReplyDeletePullups - 10, 8, 7, 6, 7, 8
Pushups - 20, 14, 11, 10, 10, 11
B) Juz
Pullups - 7 (hit chin), 14, 13, 13, 15, 15
Pushups - 20, 10, 13, 10, 11, 10