General Warmup
2 Rounds
6-8 Floor Press + 10 x Partner Med Ball sit-ups + 5 x Down Dogs
Wendler Cycle 3, Week 3:
(A) Bench Press:
5 x 75%
3 x 85%
1+ x 95%
(B) Narrow Grip Bench Press
3 Sets x 10
Metcon Warm Up
90sec Skipping (Anything BUT Double Unders)
2 Rounds
5 x Dislocates + 5 x Push Press + 5 x Thruster + 10 x Russian Swings
THEN
90-120sec Double Under Prep (D/Us are allowed in this portion)
C) 3 Rounds - Not For Time
10 x Strict Toes 2 Rings
15 x Thrusters: 61/43/38kg
20 x Russian Kettlebell Swings: 32/24/24kg
40 x Double-Unders
Recover 2 minutes between rounds
20 x Russian Kettlebell Swings: 32/24/24kg
40 x Double-Unders
Recover 2 minutes between rounds
crappy migraine this morning. came for Wendler so as not to get behind. Feel better for getting this done, but ......
ReplyDeleteA) 60,88,76 (3)kg
B) 3 x 10@45kg
68, not 88kg. I wish....
DeleteA. 55kg(5), 65kg(3), 70kg(1)
ReplyDeleteB. 30kg 2x10
C. Over 20mins - Lacking drive this morning..
Thrusters 29kg
Russian Swings 20kg
Max DU 9 - new pb haha
A) 43 x 2
ReplyDeleteB) 20kgs 3x10
C) strict ttr, thrusters - 36kgs, KB - 24kgs, DU practice for 1 min - max 4 in a row. Finished somewhere after 20 mins....really tough!
A) 100 x 4
ReplyDeleteB) skipped this today
C) 20:32 - DU issues continue but sorta came good at the end. Scaled to a minute of DU attempts around 20 each round by the last was close to 40. Did full weights and technique for the rest.
A) 73x4
ReplyDeleteB) skipped it
C)19:08 ( 43kgs thruster )
(A) Worked with John & just concentrated on movement.
ReplyDelete(B) light bell & worked Glenn on tech
(C) 2rnds only
Strict toes to rings
30kg Thrusters
16kg Bell
35 unbroked double unders
A). 70, 80, 90(6)
ReplyDeleteB). 70 and 60kgs. Elbows out too far do dropped weight back
C). 2 rounds only.
Caught up on this on Saturday
(A) 49, 56, 62 x 6
ReplyDelete(A) Bench Press: 5 x 70.5 - 3 x 80 - 2 x 89.5 - 10 x 70.5
ReplyDelete(B) Narrow Grip Bench - N/A
(C) 19:54 @ 43kg Thrusters / 32kg KB
* Really trying anything to improve my reps with thrusters, lifters, knee sleeves, small rest/breath at top, squeeze glutes. im also back on my ab train and looking to loose 5+kg's. #coachicantthruster #brotherinbeastmodetoday
A) 82.5x5, 93.5x3, 104.5x4, 82.5x10
ReplyDeleteB)n/a
C) round 1- 5:30, round 2 - 7:30-14:08, round 3 - 16:08 - 23:23. Challenged myself @ RX, thrusters were taxing but got through them in sets of 5. Also DU's unbroken for me today was a big thing! #penrithgains