(A) Back Squat: 70% x 3 - 80% x 3 - 90% x 3+
Optional Extra
(B) Weighted Step-Ups: 3 sets of 8/side: 20'
NOTE: Only load to a weight that you can stand all the way rough on the lead leg. 90sec recovery between sets.
(C) 8min up Ladder
1 x Power Clean: 55/35kg
2 x Pull-ups
2 x Power Clean
4x Pull-ups
3 x Power Clean
6 x Pull-ups
THEN 4+8, 5+10 etc until 8 minutes is up.
A) 84,96.5,108 (8) kg
ReplyDeleteB) with 20kg plate 3 x8
C) EMOTM 3 powerclean @55kg + 2 strict(ish) Chinups
EMOTM 8min
DeleteA) 82, 94, 105 (4)
DeleteB) 3 x 8 @ 35kg - 20". This is hard.
C) finished round 7 ... My pull ups were terrible. Felt like I was hitting a nerve in my hand on every pull. Being a sook.
A) 113, 130, 146 x 4
ReplyDeleteB) only did two sets @ 50kg
C) 8+16 pull-ups. Did a few extra cleans because I can't count for sh$@. Pretty happy as it's an improvement on last time and would of got into the 9's if I counted better.
A) 59, 67, 75 x8
ReplyDeleteC) 7 + 4 Rxd
A) 90, 105, 120x6
ReplyDeleteB) 40, 40, 40
C) 9 + 15 RXD. 45 total cleans + 87 total pullups
A). 101, 115, 130(10)
ReplyDeleteB). 55kgs
C). 8+7. Which was 7 pull-ups more than last time.
36 cleans and 63 pull-ups.
(A) 81, 92, 104 x 4
ReplyDelete(C) 8 cleans + 9 pull ups
(4 pull ups more than last time)
A. 60, 70, 80(1)
ReplyDeleteC. 7+4 Rxd
Extra handstand work after
A. because I didn't have a 1RM I tested for that - 48.5kgs
ReplyDeleteC. 4 + 5
A) 90, 105, 7 @ 120
ReplyDeleteB) 40
C) 7 + 4 RXd
A) 54, 61, 69 x 4
ReplyDeleteA) 52.5 x 6
ReplyDeleteA) 72, 82, 92kg (4)
ReplyDeleteB) @ 30kg
(A) Back Squat: 83.5 x 3 - 95.5 x 3 - 107.5 x 6
ReplyDelete(B) Weighted Step-Ups: 3 sets of 8/side: 20' @45kg
(C) Completed 7 +14 RX
A) 104x3, 118.5x3, 133.5x6
ReplyDeleteB) 3 x 8/side @50kg
C) round 8/16 complete + 6 rx