Monday, September 22, 2014

Monday


(A1) Speed Deadlifts
7 Sets x 3 @ 50% 1RM
(A2) Perform a Max distance broad jump between every set of Deadlifts.

NOTE: The “Up” phase of the Deadlift is performed with maximal speed & then a pause at the top, before lowering under control back down to the floor.
(B) 3 rounds
12 x KB Russian Swing 32/24/20
  6 x Hang Power Clean: 55/40/30
1/2 Gasser (2 Hand Touch)
Posted by at

14 comments:

  1. UnknownSeptember 22, 2014 at 7:57 PM

    A) 73kg 2.1m
    B) 3:56 rxd

    ReplyDelete
  2. Michael ClissoldSeptember 22, 2014 at 8:22 PM

    A) 112.5 and 2.52m
    B) 3:46 @ 70kg for HPC.

    ReplyDelete
  3. UnknownSeptember 22, 2014 at 8:51 PM

    A) 30kg & 50cm
    B) 5:02 @ 16kg KB, 23kg HPC
    + 3x 1min on rower in team row

    ReplyDelete
  4. AnonymousSeptember 22, 2014 at 9:15 PM

    A) 54kg, 188cm
    B) 4:47 Rxd
    3500m team row, with Keiren, Al and Meeghan, 1 min each

    ReplyDelete
  5. BakerSeptember 22, 2014 at 10:41 PM

    A) 70kg & 2.7m

    B) 4:31rxd

    ReplyDelete
  6. Nat ForwoodSeptember 23, 2014 at 6:40 AM

    (A) 67.5kg
    2.04m

    (B) 4:20 @ 45kg for the HPC

    Finished off with some prowler laps with Schwantz

    ReplyDelete
  7. UnknownSeptember 23, 2014 at 7:41 AM

    A) 67.5kg, 2.10m
    B) 4.02 rxd

    Finished with a 3500 team row 1min each x 3

    ReplyDelete
  8. UnknownSeptember 23, 2014 at 8:47 AM

    A) Banded Dead Lifts
    33.5kg
    B) 4;50
    16kg K/B
    30kg H/C
    15 Rows

    ReplyDelete
  9. UnknownSeptember 23, 2014 at 9:40 AM

    A). 116kgs and Jump of 295cm

    B). 3.44 Rx'd

    Finished off with some prowlers with Nat.

    ReplyDelete
  10. KeirenSeptember 26, 2014 at 9:26 AM

    A) 51kg/1.91
    B) 20kg bell/30kg cleans
    4:15

    Then 3500m team row. OUCH.

    ReplyDelete
  11. AnonymousSeptember 28, 2014 at 5:51 PM

    A) 35k banded deadlift

    B) 24kb 4.20

    ReplyDelete
  12. Josh MerciecaSeptember 29, 2014 at 8:50 AM

    A1) 80kg
    A2) 2.6m, 2.5m, 2.65m, 2.8m, 2.5m, 2.4m, 2.7m

    (B) 40-20-10 Reps of
    Wall Balls 9/6kg & 10ft
    Pull Ups
    +
    80-40-20 Reps of
    Double Unders

    [12:10]

    2min Recovery (12:10-14:10)

    1st 400m: 14:10 - 16:09 (1:59)
    2nd 400m: 17:10 - 19:08 (1:58)

    FINISH - 19:08

    ReplyDelete
  13. UnknownOctober 1, 2014 at 8:50 AM

    A1) 70kg
    A2) 192.5, 190, 196, 192.5, 194, 197.5, 199
    B) 4:35 rx (28kg kettlebell)

    ReplyDelete

Note: Only a member of this blog may post a comment.

Subscribe to: Post Comments (Atom)