Thursday, May 8, 2014

THURSDAY

WARM UP
2 Rounds
10 x OHS - 5 x Snatch Balance - 10 x Duck Walks

(A) Max for the complex (2 misses allowed) Snatch Deadlift + Hang Snatch + Snatch
Then 1 x 1 @95% - 1 x 1 @90%
NOTE: Snatch Deadlift pauses above knee 3sec, then perform Hang Snatch, then Snatch

(B) 3Rounds
50 x Double Unders
25 x KB Swing: Russian AHAP
10 x Burpee Box Jump Overs: 24/20
NOTE: Perform 150 singles if you cannot perform Double Unders
Posted by at

15 comments:

  1. AzzaMay 8, 2014 at 7:31 AM

    (A)45KG
    (B) 13.35
    24 BOX
    24KB
    PB ON D/U 45 UNBROKEN

    ReplyDelete
  2. AzzaMay 8, 2014 at 7:32 AM

    GREAT VIBE TODAY, WORTH GETTING UP. THANKS LABBIES!

    ReplyDelete
  3. UnknownMay 8, 2014 at 8:13 AM

    A) 44kg
    B) single skip alt. (150) 24kg KB 24" box 11:57

    ReplyDelete
  4. UnknownMay 8, 2014 at 9:30 AM

    A. 33.5kgs experimenting with straps..
    B. I actually forgot.. I know the seconds were 49 haha,
    Maybe 14:49? Single Skipping, 16kg kb, 20 Box
    Body is sore and tired today..

    ReplyDelete
  5. AnonymousMay 8, 2014 at 9:16 PM

    A) 27.5
    B) 9.26
    DU, 16kg KB, 20" box

    ReplyDelete
  6. UnknownMay 8, 2014 at 9:31 PM

    A) 32.5 - failed 35 twice, hummmm I am not good at all at the ol' snatch complex. Little bit frustrating, needs a lot of practice!
    B) 11.10 subbed double unders for one min of practice and made up the rest in singles. Got quite a few so happy with that. 16kg KB & 20" box!

    Yewww :)

    ReplyDelete
  7. Michael ClissoldMay 8, 2014 at 9:49 PM

    A) 55kg - sore shoulders and struggled with the hang after holding.
    B) 11:47 - forgot my rope and could get rhythm

    ReplyDelete
  8. UnknownMay 8, 2014 at 10:06 PM

    A) took my time as I tend to loose technique.
    15, 21, 24.5, 31, 33.5, 34.5
    95% 33, 90% 31
    B) 12:24 did dbls every 2-3 but went to 150, 20", 16kg KB

    ReplyDelete
  9. MitchMay 8, 2014 at 10:59 PM

    A) 35 kept it light tonight to work on some technique

    B) 8:36 @ 32kg KB + 24" box

    ReplyDelete
  10. Nat ForwoodMay 9, 2014 at 7:43 AM

    (A) 47kg

    (B) 10:14 Rxd - 24kg KB
    DUs and I are not on speaking terms after this one! Hard going.

    ReplyDelete
  11. KeirenMay 9, 2014 at 8:44 AM

    B) 16:20

    With aaaaaallll the DUs
    20 bell

    ReplyDelete
  12. AnonymousMay 10, 2014 at 5:33 PM

    A) got to 31

    B) 20kb 10.20

    ReplyDelete
  13. Josh MerciecaMay 15, 2014 at 8:43 AM

    A1) 40, 45, 50, 55, 60, 63, 65...This was great exercise ;)
    A2) We totally forgot to complete this...whoops!

    B) 9:00 @ 28kg KB *Landing on top of box.

    ReplyDelete
    Replies
    1. Josh MerciecaMay 15, 2014 at 9:02 AM

      Oh yeah! And I didn't actually miss any of my lifts, just decided to stop at the 65kg #penrithgains

      Delete
  14. UnknownMay 15, 2014 at 10:28 AM

    Loving the scheduled warm ups👊
    A) 65kg no misses

    B) 10:50 @ 32kg KB

    ReplyDelete

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