Front Squat + Split Jerk
Sets 1&2@60% - Sets 3&4@70% - Sets 5&6@75% - Sets 7&8@80% - Sets 9&10@85%
Use Percentage from which ever movement is limiting for you. Eg: If you can Jerk more than your Front Squat, then use your Front Squat %
(B) EMOTM x 10
Evens: MAX Rep D/U in 30sec (Unbroken)
Odds: 10 x Push Press
NOTE: Score is the amount of Double Under's performed from an "Unbroken" set. You have to stop at the 30sec mark.
(C) 15-12-9
Front Squat: 43/30
Pull-ups
A) 68, 79, 85, 90, 96
ReplyDeleteB) d/u - 53, 29, 52, 50, 50.
C) 2:53 Rx
Really enjoyed this one, huge turnout this morning too.
Agree with Michael.... Full house. loving it. Great vibe.
ReplyDeleteA) 45,55,60,63,67 no fails
B) did single reps skips + 43kg p/press Rx'd
skips 79,69,58,58,59 as unbroken sets 1 attempt per round.
No time for part C , rolled out and finished early today.
Lovely to see some folks I don't usually get to see at labbies. :O)
A) 55,65,75,82,90kg B) DU- 2-5-30-27-34 Rxd close to 6mins i think good vibe this morning !
ReplyDeletea. @55kg% 33, 38, 41, 44, 46
ReplyDeleteb. @30kg, DU 1, 3, 3, 4, 2
c. Rxd 6:36
(A) 44, 52, 55, 59, 63
ReplyDelete(B) PP - Rxd @ 30kg
DUs - 25, 33, 41, 43, 47
(C) 4:25 Rxd
Agree with the others - most excellent vibe! Great to be able to do a Labbies session and see all my lovely Labbies friends this morning :)
A) 30, 40 (was adjusted to sets 1-5 30kg, 6-10 30+)
ReplyDeleteB) @30kg
10, 7, 53, 30, 20
C) 3:51 Rxd
A) 30 and 35 evening class % changed
ReplyDeleteB) @30kg DU 15 16 20 14 15
C) 3.31 Rxd
A) Core work, no lifting...sob
ReplyDeleteB) PP just the bar & 30 second push up holds
C) 4.26 - 25kg front squat
Awesome this morning, enjoyed the 6am and all the rad crew :)
A) 25 then 30
ReplyDeleteB) 36, 13?, 12, 37, 20 (new PB with the 37!)
C) 5:51 @22.5/red band
Lovely workout so hard so good
A). Sets 1 to 5 @ 50kgs. Sets 6 to 10 @ 70kgs
ReplyDeleteB). First 3 rounds unbroken, then a miserable 6 then 14 DUs
Push Press @ 50kgs
C). 5.13 above Rx'd at 50kgs
A) 48, 55, 56, 60, 64. Wasn't overly happy with these this morning. Not aggressive enough.
ReplyDeleteB) 54, 41, 44, 50, 48. PP @ 30?, all unbroken ... Just.
* * * THE BIG END OF WEEK RETURN FROM MAN FLU * * *
ReplyDeleteA) Deadlift 5RM - 140kg
B) Bench Press: 8-6-4-8-6-4
8x70, 6x75, 4x80kg
8x73, 6x78, 2x83kg (failed on 3rd rep)
C) EMOTM x 10
Evens: MAX Rep D/U in 30sec (Unbroken) 25, 41, 37, 42, 48 (193)
Odds: 10 x Push Press @43kg (last set - 6-1-1-1-1, short rest in rack position - arms struggling)
D) 3:55 RX
15-12-9
Front Squat: 43/30
Pull-ups