CLASS WARMUP
2 Rounds (unbroken with empty barbell)
5 x Back Squat - 5 x OHS - 5 x Front Squat - 5 x Strict Press - 5 x Push Press
WENDLER WARMUP
40% x 5 - 50% x 5 - 60% x 3
(A) Wendler Cycle 1 Week 2
Back Squat: 70% x 3 - 80% x 3 - 90% x 3+
(B) Weighted Step-Ups: 3 sets of 8/side: 20'
NOTE: Only load to a weight that you can stand all the way rough on the lead leg. 90sec recovery between sets.
(C) 8min up Ladder
1 x Power Clean: 55/35kg
2 x Pull-ups
2 x Power Clean
4x Pull-ups
3 x Power Clean
6 x Pull-ups
THEN 4+8, 5+10 etc until 8 minutes is up.
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ReplyDeleteAliysa GibbonsMay 12, 2014 at 8:27 AM
ReplyDeleteA) 47, 54, 61 x 7
B) 1st set 30kgs, 2nd & 3rd 25kgs
C) 8 cleans + 1 (first two sets of pull ups completed without bands then used red/orange)
(A)
ReplyDelete3 X 89KG
3 X 101.5KG
5 X 114
(B)
20KG FRONT SQUATS
SIT UP GET UPS
4/8,5/10,6/12,9/14,
A)94.5\108\121.5
ReplyDeleteB) 40kg step ups
C) 8+14
A)121.5 x 7
DeleteA) 52, 60, 67 x 7
ReplyDeleteB) 20", 1st 15kg, last 2 20kg
C) 35kg and orange band
6 + 10
A) 107, 122, 138 x 5
ReplyDelete46 kg for steps
B) 8 cleans + 9 pull-ups.
Pull-ups felt hard tonight!
(A) 75, 85, 95 x 5
ReplyDelete(B) 15, 25, 30 (onto 20" box from the back lifting platform)
(C) Rxd - 8 cleans + 5 pull ups
A) 64, 73.5, 83kg (10)
ReplyDeleteB) Snatch Pull 2x3 @ 45kg
C) Snatch Deadlift 1x3 @ 50kg
D) Did 1:1 Power Clean/Muscle Up combo
6+7
A) 65 72 80
ReplyDeleteB)30kg. X 3
C) 8+10 @55kg
A) 84, 96, 108 x 10
ReplyDeleteB) 40, 40, 40 on 20"
C) 50kgs + strict pull ups, got to the 4 power cleans and felt a twinge in my upper back, so I gave it a rest just incase. Best not to push it for the next few weeks, since it's bad enough I haven't been able to oly lift for a week, I can't afford to do any more damage.
A) 34, 39, 44x6
ReplyDeleteStep ups 15, 18.5, 20
B) scaled 25kg/Orange band
7+11
Pullups much harder than cleans
A). 105, 120, 135(4)
ReplyDeleteB). Step ups with fat bar + 10kgs
C). Up to half way of round of 8.
A) 85, 97.5, 110x10
ReplyDeleteB) 35
C) 9+9
A. 55kg, 65kg, 75kg x 6
ReplyDelete14/5/14
A) 54 61 68.5
ReplyDeletesnatch pull 32.5
snatch dead 36.5
WOD CTB 1 for 1 got to 6
That's wrong that's tomorrow sums 19/5
ReplyDeleteA) 49 56.5 64(8)
snatch pull 28
snatch dead 35
WOD CTB 1for 1 (6)
A) 78 x 3, 89 x 3, 100 x 8
ReplyDeleteB) Weighted Step-Ups: 3 sets of 8/side: 20' @30kg BB across
C) 7 PC + 8 PU RX
A) 98x3, 112x3, 126x8
ReplyDeleteA2) Step ups 40, 45, 50kg
B) 8/16 complete + 3 RX