Shane stretching with 6 month old daughter
Alexis after the 6am class on Monday.
A) Back Squat
Bar is to remain on your back for the Recovery
3 Rounds 45/30kg
30 Seconds Max Reps
30 Seconds Recovery
30 Seconds Max Reps
2 Minutes Recovery between rounds
B) 7 Minute OTM Ladder
Wall Balls 9/6kg
DeadLift 100/70/60kg
Max Reps Wall Balls and on the minute every minute perform 5 DeadLifts, then return to your Wall Balls
A)
ReplyDeleteRound 1 - 11,12
Round 2 - 12, 13
Round 3 - 13, 13
B) Deads @ 50kg, Wall Balls Rxd
26, 12, 12, 12, 12, 10, 12
A) Round 1 51kg - 10, 8
ReplyDeleteRound 2 45 kg 11, 9
Round 3 45 kg 10, 8
B) Deadlifts 42.5kg
6kg wall balls
21, 12, 12, 11, 10, 10, 10
A. 49kg
ReplyDelete1 - 9.6
2 - 7.8
3 - 7.7
B. Rxd
21,7,7,9,4,5,9
A) R1 18, 19
ReplyDeleteR2 18, 19
R3 20, 19
B) 48 - Rxd
A)
ReplyDelete12,14
14,14
14,14
How's that for consistency with my back to the clock....?
B) 60kg deads
17,9,6,6,5,4,5
Somewhat taxing :))
Misread the weight requirements of 43kg.
ReplyDeleteA) Did Back squats @ 85kg
Rounds consistent 9/8,9/8,9/8.
B) Deads @ 85kg, wall balls, 18,9,8,8,8,9
C) Ring dips (orange band) x21, 24kg KBS x36
A). Rx'd
ReplyDelete18 & 14 - 32
12 & 14 - 26
12 & 12 - 24
B). 106 reps.
Was shooting for the stars with 150 in mind but those deads were getting in the way.
A) 30k 13 15 then 16 15 then 16 15
ReplyDeleteB) 96 wall balls
row 1500 easy pace 7.49
A) 11/11, 12/12, 12/12 RX - good exercise ;)
ReplyDeleteB) RX - 16, 10, 10, 5, 0, 5, 5 (51)
Probably should have went for 80kg on the deads
A) 1) 11/12, 2) 10/12, 3) 10/12 @ 45kg
ReplyDeleteb) 20, 10, 10, 10, 10, 10, 10 reps. DL @ rx