Strict Press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5
*Goal is to increase weight after each set.
Example:
Strict Press: 30-34-36kg
Push Press: 42-45-47kg
Push Jerk: 50-55-60kg
(B) For Time
1 x Full Gasser
20 x Hang Cleans: 55/38/30kg
30 x KB Swings: 24/16
20 x Hang Power Cleans
1 x Full Gasser
NOTE: The second 20 Hang Cleans are Power
25 30 32.5
ReplyDelete35 37.5 40
42(4) 40 41(4)
B) 7.23
A)
ReplyDelete25,30,32.5
35,40,42.5
40,42.5,45
B) 6.53 rx
A)
ReplyDelete25,30,32.5
35, 37.5, 40
37, 37.5, 38.5
B) 8.53 (stuffed up with time as did wrong K/B Swings) and had to start again.
Note to Self - Listen to Coach!!!!
SP: 65, 70, 75
ReplyDeletePP: 75, 83, 89
PJ: 89, 94, 100(3)
WOD: 7.33 Rx'd
A) 21, 22.5, 23.5
ReplyDelete24.5, 25.5, 26.5
26.5, 29, 30
B) 10.08 (25kg & 12kg KB)
A) 28.5, 31, 32.5
ReplyDelete36, 37.5, 38.5
41, 43.5, 45
B) 9:55 Rxd
A)
ReplyDelete53,63,77(pb +2kg)
77,79,83
83,84,85
B) 5:56 rx
Wanted unbroken but was kidding myself.
A) 57kg
ReplyDelete63kg
60kg
B) 9:10 rxd
(A) 42.5, 45, 47.5 (new PB!)
ReplyDelete50, 52.5, 53.5
53.5, 55, 57.5
(B) 7:07 Rxd
A) 31, 32.5, 33.5
ReplyDelete36.5,37,38.5
41,43.5(3),41.5
B) 8:50
30kg cleans
A) 35,40,43
ReplyDelete50, 53, 55
58 (3 ... then failed) 55, 58 (2 ... failed again)
B) 8:49 rx
A) Overhead Work
ReplyDeleteStrict Press 47-52-55kg* Failed 55kg twice, grrrr!
Push Press 60-65-70kg
Push Jerk 73-75-78kg
B) 9:08 RX
1 x Full Gasser
20 x Hang Cleans: 6, 6, 4, 4
30 x KB Swings: 13, 10, 7
20 x Hang Power Cleans 5, 5, 5, 5
1 x Full Gasser
Upper back, traps n shoulders worked really hard here^^