Tuesday, November 25, 2014

Tuesday

(A1) Back Squat: 1x10@60% - 1x10@65% - 1x8@70% - 1x8@75%
(A2) DB Strict Press: 4 Sets of 6-8reps
NOTE: Perform a set of BS then after recovery, perform a set of Press.

(B) 17min AMRAP
30 x Front Squats: 60/43/34kg
40 x TTB
50 x KB Swings: 24/16/16kg
100 x Double Unders

(C) Optional Extra Work
*HSPU: EMOTM x 10min
These should be strict. Perform number you can be consistent with. If you can do more than 5 across the 10 minutes go to a defecit. If you struggle with performing singles, ensure you scale with a band or from a box DON'T SCALE RANGE OF MOTION

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13 comments:

  1. UnknownNovember 25, 2014 at 7:38 AM

    A1) 30,32.5,35,37.5 still working on squat depth.
    A2) DB Strict Press 4 x8
    B) AMRAP 17 min
    1 + 36
    Front Squat 26kg
    TTB on bar (slow) but happy done them on the bar!!
    16kg K/B
    Scaled D/U to singles (200) got a few D/U out.

    ReplyDelete
  2. UnknownNovember 25, 2014 at 8:41 AM

    90/100/110/120kg 6/4 fail struggle big time at 120 B) 1 full round+5 FS Rxd....Full house great vibe this morning !

    ReplyDelete
  3. UnknownNovember 25, 2014 at 1:18 PM

    Deloading due to vaulting comp this weekend
    a1. 20, 25, 30, 35
    a2. 4 x 10 @10kg dbs
    b. 1+3 @26kg front squats, 12kg kb
    (11DU record up from 9)
    extra. 5x strict HSPU emotm x 10 with 1 ab mat for neck purposes

    ReplyDelete
  4. Michael ClissoldNovember 25, 2014 at 8:50 PM

    A) 104,112,120,130
    B) 1+ 66 Rx
    C) 3 strict hspu for 10.

    ReplyDelete
  5. AnonymousNovember 25, 2014 at 10:12 PM

    A1) 54, 58.5, 63, 67.5
    A2) 4 x 8 reps @10kg
    B) 1+18 Rxd

    ReplyDelete
  6. KeirenNovember 25, 2014 at 11:15 PM

    A1) 39,42,45,49
    A2) 6,8.5,10

    B) 1 + 17
    25kg squats
    TTB were really slow
    And first time I've done 100du in a block like that. Woohoo.

    ReplyDelete
  7. Nat ForwoodNovember 26, 2014 at 6:36 AM

    (A1) 71, 77, 83, 89

    (A2) 10kg x 8, 35lb x 8, 35lb x 6, 35lb x 8

    (B) 1+36 Rxd

    (C) 2 x HSPU EMOTM x 10

    ReplyDelete
  8. VeronicaNovember 27, 2014 at 7:41 AM

    A1) 60, 65, 70, 75kg
    A2) 10, 13, 13, 13

    B) 1+32 Rxd, strangely really struggled on the KB swings today.

    ReplyDelete
  9. Josh MerciecaDecember 2, 2014 at 12:49 PM

    (A1) 66, 72, 77, 83kg
    *Focus on neutral trunk and hip, no butt wink

    (A2) 18kg x 8, 20kg x 8, 22kg x 8, 22kg x 3 + 3 push press
    *Really started to feel the left arm giving up, causing me to twist. hence the push presses

    (B) 50 DU RX - Struggled today FS were heavy 6x5reps

    ReplyDelete
  10. UnknownDecember 2, 2014 at 1:41 PM

    A) 77, 83, 90, n/a
    a2) 3x8 @16kgs
    b) 1rnd + 19 FS @rx

    ReplyDelete
  11. AnonymousDecember 2, 2014 at 8:33 PM

    A) 46 50 54 58

    B) 1+23

    Strict pullups in 4 mins 14

    ReplyDelete

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