Benching on a Wednesday! Totally going against
Monday International Bench Day!
(A) Every 2 minute for 16 minutes
Clean & Jerk: 3 Singles
Notes: Rest 5-10 seconds between each rep, start around 50% and build up to heaviest possible. Focus on form over load!
(B) Every 5 minutes, for 20 minutes (4 sets)
Run 400 Meters
10 Strict Handstand Push-Ups OR Strict Press: AHAP
15 Strict Horizontal Row
11 laps around the 400m track this morning with kelpie dog. Takes me to 5200m including the 800m last night.
ReplyDeleteA. 30kg
ReplyDeleteB. Handstand pushups with 1 ab mat
Owwwwwwwww
and ran 2.2km :)
DeleteA) 60,65,70,70,75,80,80,80.
ReplyDeleteB) completed all rounds RX, not sure of times but strict HSPU sucks!
A) 25, 30, 35, 37.5, 40, 42.5, 45, 47.5
ReplyDeleteB) completed - 8kg KB for seated strict press
(A) 35, 40, 45, 50, 55, 55, 55, 55 - tough one!
ReplyDelete(B) Rxd
HSPUs were 5 and 5 for first 3 rounds then for the last round I had to break them up into 3s and 2s
Runs were 2:01, 1:58, 2:02, 2:04
Ran another 1km - 2.5km to go
A). 43, 60, 83.
ReplyDeleteReached 83kgs after 3 rounds and then maintained it throughout remainder of workout.
B). Subbed HSPU for 45" DB seated presses
A) 30,35
ReplyDeleteB) 3:38 (2:00 run)
3:35 (2:00 run)
4:30 (1:57 run) (v made me do last ring row seemingly forever :O )
3:45?(2:15 run)
HSPU with blue band, all unbroken.
A) 50, 50, 55, 55, 60, 60, 65, 65kg
ReplyDelete* Jerks becoming a little untidy into the last sets
B) Attemped with strict press @43kg
1 - Run 1:42 (3:15) *Press - 10, Row - 9/6
2 - Run 1:44 (3:45) *Press - 6/4, Row - 10/5
3 - Run 2:00 (4:45) *Press - 4/2 (failed rep 7), Row - 10/5
4 - Run 2:00 (4:43) *Press@35kg - 10, Row - 10/5
Strict Press got real tough, I started to twist and the ol' left tricep couldn't cope, so I dropped it back to 35kg for the final set and punched out 10.