GENERAL WARM UP
See Class Board
(A) 2 x 7/13 Front/Back Squat @ 60% 1 RM Front Squat
Notes: Now that we have completed the Wendler Squat Cycle, it is time to build the muscular endurance with heavy percentages of your new current 1 RM.
For now Complete 7 Front Squats, THEN rack the bar, reset and immediately complete 13 Back Squats at the same weight. Do not rest while switching from Front to Back Squats, however you may pause & re fuel those fast twitch fibres with a few deep breaths. Rest around 2-3 minutes between sets.
(B) Five rounds for time of:
10 x Hand-Release Push-Ups
20 x Kettlebell Swings (24/16 kg)
200 Meter Run
a. 40kgs
ReplyDeleteb. 12:47 Rxd
A) 87kg - wow I forgot how much I 'love' these squats!
ReplyDeleteB) 11:32 Rx - wasted 5 reps at the begining with the wrong kettlebell lol.
A) 75
ReplyDeleteB) 10:07 RXD
A). 83kgs.
ReplyDeleteNo WOD. Caught up on this during Saturday morning session
A) @ 46.5kg
ReplyDeleteB) 9.58 - 20kg Russian, Azza gave me a good run for my money this morning, was great!
A) 64kg
ReplyDeleteB) N/A, got a head cold atm :/
A) 81kg
ReplyDeleteB) 11:28rx
A) So started this bit incorrectly .... was doing 65% of my back squat and was thinking I can't even get through the front squats ... got to about 4 and thought ... this is way heavy (82kg) .... then figured out it was of your front squat ... so did 65% of my front squat for the two rounds (was tough) ... to then realise it was 60%. Got it done at 65% (65kg).
ReplyDeleteSnatch Pulls 4 x 3 (85%) = 56kg. Good positions and hitting key points. Was happy with them, haven't done them for a while so was good.
Jerks - 2 x 3 (56kg), 2 x 3 ( 60kg), 2 x 3 (64kg). These took a little work, but definitely needed the practise.
4 Rounds
10m Shuttle x 4
10 RKBS (24kg) .... i have time as 2:37 ... but now i am wondering if i did the shuttle by 2 or by 4 ..... hhhmmm I am not sure ... so that time may be dodgy.