(A) Front/Back Squat @ 80% (Of FS)
4 Sets of 3/6
Perform 3 Front Squats THEN 6 Back Squats
Recover 60-90sec between sets
Notes: New rep scheme! Be sure to mobilize and prepare for this kind of volume. With this weight and volume the bar is going to want to break down your thoracic position. Be sure to mobilize and prioritize good movement patterns during your warm up sets.
(B) 11min AMRAP (Ladder)
1 x Ground to Overhead: 55/38/30 (G2O)
1 Round of "Cindy"
2 x G2O
2 Rounds of "Cindy"
3 x G2O
3 Rounds of "Cindy"
4&4 etc until the 11min mark
NOTE: G2O can be Snatch, Clean & jerk-press etc.
"Cindy"
5 x Pullups
10 x Push ups
15 x Squats
(A) 94kg
ReplyDelete(B) 3+14 RXD
A) 56kg
ReplyDeleteB) 3 + 21 rxd
Except used a bench for all but 1 round of push ups
A) 64kg
ReplyDeleteB) 3 +37 Rxd
A) dropped on the second set at 116, so finished that set at 105, then knocked it back to 100 for the last set. Legs were feeling weak tonight. Can't explain it just wasn't strong today.
ReplyDeleteB) 3+80 rxd.
This comment has been removed by the author.
ReplyDeleteA) 65kg
DeleteB) 3+21 rxd
(A) 74kg
ReplyDelete(B) 3+96 Rxd
A) @62kg
ReplyDeleteB) 3+39 Rxd
2km row 7:20
ReplyDeleteBlock run 5:18
A) 95
B) 4 + 65 (124 + 65 = 189 total reps)
A) 85.5kg *heavy, but good. 90sec rests.
ReplyDeleteB) 3 + 74 RX *Did C&J's for G2O
*********Thanks again coach & crew for an awesome day on Saturday, see yas soon.
Sorry bout the shirt G & V...lol #penrithgains