(A) 1a- Bench Press: 3×5
1b- Strict Toes to Bar: 3×10
NOTE: Perform a set of Bench first, then followed by a set of TTB. Perform 2 warmup sets and then add weight each set as needed. The last set you will perform as many reps as you can. For the TTB, partner up to use a spotter to work through full range of motion.
(B) 5 Rounds for Max reps
30sec Russian KB Swings - Heavy
30sec Recovery
30sec AbMat Sit-ups
30sec Recovery
30sec Box Jumps: 24
A) 80, 85, 87 - 5 reps
ReplyDeleteBest was 3 toes to bar. This is to be filed under "tinman needs work"!!!
B)
1 - 18, 18, 14
2 - 16, 17, 12
3 - 15, 16, 13
4 - 16, 16, 12 (some no reps with failed lockouts on boxes)
5 - 17, 14, 14
Total = 228
32kg KB and 24" box.
DeleteA) 45, 50, 50 (8 Reps)
ReplyDeleteTTB, the best I could do was 3, not 100% they were totally strict, they are hard as. Note to self, need work.
B) Used a 24kg KB and 24" Box
Round 1: 18, 13, 10
Round 2: 17, 13, 9
Round 3: 18, 14, 10
Round 4: 17, 14, 10
Round 5: 17, 14, 11
Total: 205
ReplyDeleteA focus of mine is to stay 'switched on'. I switched off for a moment on the last transition from BJ to KB Swing and it cost me a rep.
A. 3 x 5 at 60kg Bench
ReplyDeleteTTB I wasnt concentrating but I did broken reps of 3x10. First set 8, last set probably 3 in a row
B. Used 20" box
1 - 19, 13, 9
2 - 16, 15, 9
3 - 16, 14, 9
4 - 17, 12, 9
5 - 18, 14, 10
Total - 200
A) Bench Press 3 x 5 reps @ 10kg. trying to see what the dodgy shoulder can & can't do.
ReplyDeletePracticed TTB technique on the floor , this was very hard.
B)Used a 12kg KB & 20" box
Round 1 : 19 , 13 , 6
Round 2 : 15 , 12 , 9
Round 3 : 15 , 11 , 8
Round 4 : 15 , 12 , 9
Round 5 : 16 , 13 , 9
TOTAL = 182
I was very happy after today , I went from doing 12" box jumps to using the 20" box for todays WOD , big difference & it felt good. Thanx Jen for the encouragement to push myself.
That's fantastic Tracy. That's a huge jump in height from 12-20 (pun intended)
ReplyDeleteA) 35, 35, 35 (5)
ReplyDeleteAssisted TTB, only 3 each set (couldn't stop laughing on the last set) :-D
B) 16kg, 24"
1 - 20, 20, 10
2 - 18, 19, 10
3 - 18, 20, 10
4 - 19, 19, 10
5 - 19, 20, 11
Total = 243
Delete(1A) 35kg - went super light trying to get my shoulder in the right position.
ReplyDelete(1B) Surprised I could do these! Worked up to 9 reps on the last set as I got more used to them. Fun! :)
(B) Rxd - 24kg KB and 24" box
R1: 19, 19, 12
R2: 17, 18, 11
R3: 18, 20, 12
R4: 17, 19, 11
R5: 18, 20, 13
Total: 244 reps
A1) 70,75,80 (forgot the last set was max out and stopped at 5)
ReplyDeleteA2) 10,10,10
B) 257 @ 32kg KB, 24" BJ
KB - 18,15,15,14,15 = 77
SU - 22, 20,20,19,20 = 101
BJ - 14,16,16,16,17 = 79
Total = 257
A1) 30, 32.5, 33.5(6) happy with this, my old 2rm was 32.5
ReplyDeleteA2) assisted.
3, 10, 10
(First set cut short by Louise commenting on my vocalizations and making me laugh)
B) 20kg bell, 24" box
17, 19, 10
15, 17, 8
16, 19, 9
15, 19, 9
14, 19, 11
Feeling legendary keeping pace in the sit ups with Mitch from across the room. Yay!
This was fun!
Excuse me while I use my calculator
216
Delete(That 10 bj round was really 9)
Bench 30 40 42.5
ReplyDeleteKB 20k Box 22"
19 17 16 15 18
16 16 17 16 17
8 8 9 8 8
Total 208
A1) 70x5, 75x5, 80x8
ReplyDeleteA2) 10,10,10
(B) 5 Rounds for Max reps:
30sec Russian KB Swings @ 32kg - 17, 17, 16, 16, 17 (83)
30sec Recovery
30sec AbMat Sit-ups - 16, 15, 16, 16, 15 (78)
30sec Recovery
30sec Box Jumps: 24" - 13, 12, 13, 15, 13 (66)
30sec Recovery
TOTAL = 227
We assumed 30sec Recovery after the Box Jumps ;) ???
DeleteA) 5 x 80, 5 x 85, 8x 90kg
ReplyDeleteStrict T2B was great and super tough
B) R1- 17, 15, 13
R2- 17, 15, 11
R3- 16, 14, 11
R4- 17, 16, 15
R5- 17, 17, 15