Wednesday, May 7, 2014

BENCH PRESS

WARM UP
2 Rounds
10 x Push-ups - 5 x Strict pull-ups - Bear Crawl across

Wendler Cycle 1, Week 1
(A) Bench Press: 65% x 5, 75% x 5, 85% x 5+
NOTE: Convert last weeks 5RM, using a 1RM conversion estimator. See Coach

(B) "Running Jackie"
1000m Run
50 x Thrusters: 20kg
30 x Pull-ups
NOTE: Jackie in its best capacity is an evenly paced, unbroken suck fest. Try & go dark today
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18 comments:

  1. UnknownMay 7, 2014 at 7:24 AM

    A. 42kg, 48kg, 55kg x 14
    B. 13:56

    ReplyDelete
  2. UnknownMay 7, 2014 at 9:35 AM

    A) 52. 60,68. test new 1RM 82.5 kg. PB(up 2 kg ) score!!
    B) RxD 15:37 1000m in 7:01 PB

    ReplyDelete
  3. UnknownMay 7, 2014 at 3:17 PM

    A) Working on new 1RM

    B) 13.39
    20 kg thrusters
    red band pull ups

    ReplyDelete
  4. BakerMay 7, 2014 at 7:28 PM

    A) 62kg x10

    B) 9:54 rxd

    ReplyDelete
  5. UnknownMay 7, 2014 at 7:39 PM

    A) 20,24,27x12
    B) 13:00

    ReplyDelete
  6. MitchMay 7, 2014 at 8:52 PM

    A) 55,65,75x8

    B) 7:17 RXD

    ReplyDelete
  7. UnknownMay 7, 2014 at 9:04 PM

    A) 25, 28, 12 @ 36 (meant to be 33 - whoops sorry V blame Baker!!!)
    B) 11.40 - that was tough!

    ReplyDelete
  8. UnknownMay 7, 2014 at 9:08 PM

    A) 60,70,80x10
    B) 8:10

    ReplyDelete
  9. Michael ClissoldMay 7, 2014 at 9:10 PM

    A) 65,75,85 x 9
    B) 10:08 at home 1000m is a bit of a guess. Lol

    ReplyDelete
  10. UnknownMay 7, 2014 at 9:39 PM

    A) 16 , 18.5 , 21kg

    B)14.45
    Squats with the sausage dog bag(sorry can't remember what it is really called)???
    1 armed ring rows

    i did the 1000m run in 7.00min , last time i did 1000m run in about 8.3min. YAY

    ReplyDelete
  11. UnknownMay 8, 2014 at 9:08 AM

    a) 27.5,32,36 x 7

    b) 10:38 - Internals equivalent to 1km, thanks Louise for the encouragement. Pullups with red and black band. Slow and steady thrusters with only 4 rests. WOO

    ReplyDelete
  12. KeirenMay 9, 2014 at 8:37 AM

    A) 32, 35, 37x18

    ReplyDelete
  13. VeronicaMay 9, 2014 at 5:03 PM

    A) 37, 42, 48kg (11)

    B) 12.28 Rxd

    ReplyDelete
  14. Nat ForwoodMay 10, 2014 at 2:41 PM

    (A) 40, 45, 50 x 12

    ReplyDelete
  15. AnonymousMay 10, 2014 at 5:30 PM

    A 26 31 35 (16)

    B 11.25

    ReplyDelete
  16. UnknownMay 14, 2014 at 8:05 AM

    A)69x5, 79.5x5, 90.5x9
    B) 7:48rx with 1000 row

    ReplyDelete
  17. Josh MerciecaMay 14, 2014 at 8:30 AM

    A) 58.5 x 5, 67.5 x 5, 76.5 x 11

    B) 9:21rx with 1000 row

    ReplyDelete

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