GROUP WARMUP
200M Run
10 x Goodmorning with Bar
8 x Squat Jumps
10 x Stiff Legged Deadlifts
20 x Mtn Climbers
Wendler Cycle 1 Week 3
(A) Deadlift: 75% x 5, 85% x 3, 95% x 1+
(B) Good mornings: 3x10
(C) 21-15-9
Snatch:43/30
Box Jumps 24/20"
"RUN 200m in between Rnds"
NOTE: Any variety Snatch is Permitted
A) 83, 94, 105kg (6)
ReplyDeleteB) 20, 25, 27.5kg
C) 9.00 Rxd (Power Snatch)
Stretch, good mornings with bar (20kg) 3 x10
ReplyDeleteA) 95 x 5, 107 x 3, 120 (x6) kg Deads (reg.)
B) EMOTM 8 ring dips, 5 min (orange band)
C) 60 sec planks x 3, 60 rest btwn
Roll-out
A. 70(5), 85(5), 100 (1) Wasnt concentrating this morning.. was hungry and had no energy.
ReplyDeleteC. I forgot think it was 11:50.. slow today
A) 108, 122, 137 x 9
ReplyDeleteB) 40kgs
C) 15:00+ RXd had 3 snatches and 9 box jumps left before the clock stopped. Probably another 40-50 seconds. Full snatches were hard, but I needed them
A) 80, 90, 101 (6) :)
ReplyDeleteB) 20kg
C) Humm 8.25 or 8.45 haha can't remember...20" box, 25kg
A) 9@77.5 heaps happy with that
ReplyDeleteB) 2 sets @ 20, 1 @ 25
C) scaled Snatch to 20kg
10:56
A). 143, 162, 181(8)
ReplyDeleteB). 3 sets @ 60kgs
C). DNF, by 9 box jumps. Snatched all rounds but legs started to give way at back end of second round. Also probably strolled & stuffed around as well.
A) 150, 168, 188 x 4.
ReplyDelete(A) 90, 105, 115 x 4
ReplyDelete(A) Deadlift: 108 x 5, 123 x 3, 137 x 8
ReplyDelete(B) Good mornings: 3x10 - forgot....hmmm!
(C) 10:38 RX (Power Snatch)
A) 115x5, 130.5x3, 145.5x8
ReplyDeleteB) ...missed it
C) 9:21rx