WARM UP
10 x Goodmornings with bar - 5 x Inch Worms - 20 x Mtn Climbers - 10 x Squat Jumps
(A) Wendler Cycle 1, Week 1
Deadlift: 65% x 5, 75% x 5, 85% x 5+
(B) 11min AMRAP
5 x Sumo Deadlift: 43/30
7 x STO: 43/30
10 x Hang Power Clean: 43/30
THEN @ the 12 & 15min mark
Run 400m
A) 49.14 x 5, 56.7 x 5, 64.2 x 8
ReplyDeleteB) rxd
400m run 2.07, 400m run 2.03
Good feeling after!
(A)
ReplyDelete5 X 82.5
5 X 95
12 X 108
(B)
7 + 17(SWAPPED STO FOR PULL UPS)
400 RUN 1, 1:31
400 RUN 2, 1:32
A) 53, 61, 69 x 11
ReplyDeleteB) @21kg
8+5
Runs 1:49, 1:47
This was such an awesome workout. My freaking GLUTES etc. Much lovehate to HC
A) 73, 83, 93kg (15)
ReplyDeleteB) 8+17 Rxd, could have strategised this way better than I did.
1st Run: 1.36
2nd Run: 1.37
A) 30,38,3x45,49,57,6x64
ReplyDeleteB) 6+7, 1:44, 1:42
A) 50,55,60
ReplyDeleteB) 6 reps @ 30kg ( not sure how to score this part ?)
Run: 1.27 & 1.29
A) 71, 80, 91 (6)
ReplyDeleteB) 6 + 10 rxd
Run 1.59, 2.00 - at least I'm consistently bad at running!
A) 95,110,125
ReplyDeleteB)10 rounds@40kg
run 1:31
run 1:32
1 rm for deadlift 162kg
(A) 80, 90, 105 x 8
ReplyDeleteA) 75.5 78 88 (8)
ReplyDeleteB) 6+6 hang cleans got me
Run 1.38 then 1.43
Did this at home on Saturday
ReplyDeleteA) 91x5, 105 x5, 120 x6
B) Rx'D 5 Rnds + 11 reps
run 1 2:20 @12min
run 2 2:26 @15min
A) 129,149, 170 x 6
ReplyDeleteB) strained the back on the last dead lift so missed the metcon but did some legless rope ascents.
A. 80kg x 5, 95kg x 5, 105kg x 3..
ReplyDeleteDid conventional.. used my sumo 1RM.. Found this hard
(Did this Monday 12/5)
Ooo forgot to go off 90% of 1RM.. Numbers should have been 65% - 74.5kg, 75% - 86kg, 85% - 97.5kg No wonder I found it hard.
DeleteA) 94 x 5, 108 x 5, 122.5 x 12
ReplyDelete