(A) Bench Press: 5-3-3-1-1-1
NOTE: Rep numbers above do not include warm up reps/prep. If your feeling Strong & ON, go for a New 1RM when you start into your singles.
(B) 3 Rounds
10 x Deadlifts: 110% of BW
10 x Box Jump-Box Jump Overs: 24/20
1/2 Gasser + Recovery Walk
NOTE: *To calculate the RXD weight for Deadlifts, simply add 10% to your current weight. Scales & calculators are at front or see a Coach for assistance.
**1xBox Jump + 1xBox Jump Over = 1 Rep
First Box Jump requires both feet take off & then land on box together with a step down.
Box Jump Overs require both fee take off & land on the ground together (Landing on box is permitted for jump overs)
(A) 50kg 1RM
ReplyDelete(B) 9:16 RXD
70kg 1RM
ReplyDeleteA) 3@ 60%,70% 75%,85%
ReplyDelete56,63,67.5,76.5,
EMOTM 10 min 4 @ 60% 56kg
1RM PB 90kg
B) 2 hrs gutter cleaning up 4m ladder. Hmmm, prefer burpees.
A). 83, 93, 93, 103, 108, 118(F).
ReplyDeleteB). 11.42 Rx'd @ 132kgs.
Didn't mind the box jumps / jump over
Times like this I want to be 40kgs lighter
A) 20, 30, 35, 37.5, 40, 41.5
ReplyDeleteCaught up on 1rm Deadlift, new PB 107.5kg
A) 50, 55, 57.5, 60, 62, 65kg
ReplyDeleteB) 9.44 @ 63kg
A)
ReplyDeleteB) 7.03 @74kg, 80m row & 15 second rest instead of half gasser and walk.
Whoops
DeleteA) 20, 30, 35, 37, 40, 45, 47 (fail)
New PB by 3kg, wasn't overly confident this would go up at all so not too bad!
A) missed the 115, (would of been 3kg PB) not going to lie pretty disappointed in myself.
ReplyDeleteA) 80,90,95,100,105
ReplyDeleteB) 7:17 RXD
Did part B following the power clean / run KB combo day.
ReplyDeleteB) 5:18 RxD. Thought i was a bit on the slow side with the box jump overs. Half gasser i have been doing as a 25m length ... so touch the ground, sprint 25m, touch the ground, turn around and sprint the 25 metres back and touch the ground again. Not sure what the distance is suppose to be so apologies if cheating :) .. .promise it isn't intentional ... just keep forgetting to ask
A) 120kg (5kg PR)
ReplyDeleteB) 7:15 RX
Saw a muscle therapy guy this arvo and I'm taking 3-4 weeks off to iron out some niggles I've had and work with for 12months +. I'll be hitting the pool for a few laps though, he promises me I'll come back stronger and feeling better than ever! Fingers crossed!
A) 5@70, 3@75, 3@80, 1@85*, 1@82, 1@84*
ReplyDelete* = miss, not my strongest day, feeling a lot better though ;)
B) 7:42 @81.5kg
Stoked to be back on deck...yew!