(A) Skill Work
10min Pistol Squats
Work on progressions
Perform weighted If proficient.
(B1) Back Squat: Establish a 20 rep set
-Rest 1min-
(B2) MAX Rep Front Squat @ 100% of (B1)
NOTE: Warm up to working weight, then have 1 attempt only at the 20 rep
(C) 12 min AMRAP
10 x Wall Ball: 9/6/4kg - 10/9ft
10 x Box jumps 24/20
10 x KTE
a. Ring assistance, bar assistance and got one on the ground holding my foot :)
ReplyDeleteb1. 30kg
b2. 8reps
c. 4+3 Rxd
A) Pistol squats - rings 3 x 10, box assistance
ReplyDeleteB) Box Squats 31kg
B2) 18
C) 6 +1
A) 105kg, 2 fronts - weird pulling feeling in my bicep so dropped it early. Frustrated!!
ReplyDeleteB) 7+12
A) Pistol practice
ReplyDeleteB1) 55kg
B2) 5 @ 55kg
C) 7 rxd
A) pistols
ReplyDeleteB1) 60kg
B2) 10 @ 60kg
C) 5 +20 (KTE on rings)
(A) Pistols - did a couple overhead with the 8kg bar
ReplyDelete(B1) Stuffed this one up a bit - did 82kg x 12 and then stopped so dropped it down to 72kg for the 20
(B2) 1 FS @ 72kg
(C) 6+7 Rxd
Struggled a bit at this session.
A) pistol squats. Hmm a work in progress
ReplyDeleteB) 40kg back, 11reps front
C) 5+1
So happy with my wall balls. They are such a thing for me. I reckon my best ever with 4 sets unbroken, last 7/3.
Box jumps did step ups coz bare feet
KTE couldn't string any together. Will have to get back to this at some point.
A) Pistols - Just body weight for warm up to 20xBS
ReplyDeleteB) @90kg approx. 72% (3 x Front Squat)
* Compared to 30th January @80kg which was really hard from memory.
C) 6 + 20
****Coach G, i'm really enjoying my new work capacity ;) Moving sub-max weight has never felt better. #penrithgains #coachGkillingit
A). 115kgs - 20 reps
ReplyDeleteFS - 3 reps. Felt like 215kgs
Then 2k row - 7.30. Way off my best time.
B) 20RM BS - 110kg (equal to last time tested (Jan 2014) im happy with that as im de-tuned atm from the time off with muscle therapy! looking forward to Hatch!
ReplyDeleteC) Wednesday bench - 50reps at 73kg. 13, 10, 10, 9, 8.
B1) @ 62kg
ReplyDeleteB2) 4 Reps
C) 5+15 Rxd