(A) Front/Back Squat - 4 Sets of 8/4
Use 90% from Tuesday's load.
NOTE: Only 60sec rest. Complete 8 Front Squats, Reset & immediately complete 4 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
(B) 3 Rounds
3min AMRAP
3 x Clean to Thruster: 52/35/30
5 x Burpee
7 x TTB
RECOVER 1min
THEN with a running 2min clock
Run 1 Full Gasser (1min MAX)
Example Round
3min AMRAP
1min recovery
THEN
Run 1 Full Gasser within 1min - you would still have 1min on the clock to recover prior to repeating again.
A) @ 55.5kg
ReplyDeleteB) RxD
Rnd 1 31reps
Rnd 2 30 reps
Rnd 3 29 reps
Fun mix. Great vibe in the box this morning...
A) @56kg
ReplyDeleteB) 2+5,2+1,1+9 Rxd
Part A was 51kg no idea where I got 56 from haha
DeleteA) 50kg
ReplyDeleteB) 2, 1 +10, 1 +12 Rxd
A) 90kg
ReplyDeleteB) 2+13, 2+7, 2+10. Really bolted on the last run and almost spewed for my trouble. Haha
A) battling the portable racks ;P
ReplyDelete31kg which I now realize is wrong. But that's OK coz dodgy calf coped ok with that lighter weight.
B) scaled to 25kg
1+12
1+13
1+11
The TTB slowed me down, but that's a work in progress n all. They're coming along and I'm happy with that.
Couldn't do last round thrusters my calf flared up in the 2nd run.
A) 63kg
ReplyDeleteB) Rxd
2 + 7
2 + 2
2
This hurt so good. Floored me, but loved it (at the end).
A) 75
ReplyDeleteB) 3+8, 3+5, 3+1 RXD
(A) 58.5kg
ReplyDeleteA) 68kg - 4 Sets of 8/4, 60sec rest. Sitting on floor for rest, cheers V ;) #penrithgains
ReplyDeleteB) @45kg
2 + 13
2 + 8
2 + 3
* All gassers in the 50-60sec range