Tabata Wall Ball
(Any weight - Any Height) make em pretty.
(1a) Front/Back Squat: 3 Sets of 4/8
Use 75% (of FS 1RM) Rest 90sec
(2a) 3 x (Almost) ME - Strict Pullups (stop before failure, or when reps begin to slow significantly) Rest 90sec
NOTE: (1a) Complete 4 Front Squats, Reset & immediately complete 8 Back Squats. Do not rest while SWITCHING from Front to Back Squats. If your labouring & need to take a few breaths during the BS phase, that's ok.
(2a) Rest 90sec after your last back squat & then perform a ME set of Strict Pullups
(B) 3 Rounds
15 x Hang Snatch: 43/35/28
400m Run
(Double Unders etc if raining)
(Double Unders etc if raining)
(A) 87.50
ReplyDelete(B) 10.19 RXD
Thanks Shane for the Mobility Tips !!!
1A) 60kg
ReplyDelete2A) 5,5,5 horizontal rows
B)14:28 @25kg
Raining so... Round 1- 2min DU (70), round 2 - 2min row, round 3 - 2min DU (52)
A) 61kg
ReplyDeleteA2) 5,5,5
B)14:15 rxd (2mins of row/d/u because of rain)
Warm Up: 9kgs, 10ft, 10 each round
ReplyDelete1a). 102kgs
1b). 3,5,4
2). 10.47 Rx'd
Warm up - 4kg, 7 each round
ReplyDelete(1a) 70kg
(2a) 5, 5, 5
Both happy and confused that these seem to have significantly improved in just one week
(B) 11:16 Rxd (internal 400m)
1a) 75kg
ReplyDelete2a) 5, 6, 6
B) 19:08 Rxd. Really sorry, first round of snatches took 4 1/2 minutes, kept dropping it behind. Then I got cranky at myself. The time is reflective of that. Really sorry.
1A) 90
ReplyDelete1B) 10,10,10
B) 7:36 RXD HPS
1a) did one set, realized my calf didn't want to be involved so stopped.
ReplyDelete1b) 3x5 pullups ably spotted by V
2. Subbed sledge hammer strikes for the runs. God I love them so much!!!
Only did 15kg snatch coz calf.
1A) @ 58kg
ReplyDelete2A) 5,5,5
B) 12.55 @ 35kg, finished at the last set of Snatch's, didn't do the last 400m on my Coach's advice. I worked well and felt like I did, still not quite 100% (feeling wise).
1A) 80kg - getting it done coach.G.
ReplyDelete1B) 9, 8, 7
2) 15:13 @38kg
All snatches 3x5reps, no misses, final reps were challenging. 2nd & 3rd runs were slow & lifeless. these wods kill me. #penrithhurt #penrithgains
Coach G, I have to admit that i've been trying a pre-workout supplement at the moment. I will revisit this wod.
Delete