(A) Bench Press
*Set 1 – 5 reps @ 60%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 8 reps @ 75%
(B) 2 Rounds
50 Double Unders
10 Deadlifts: 100/70/60
25 Double Unders
5 Deadlifts
a. 44kg(5), 54kg(3), 62(1), 58(3), 62(2), 65(1), 54(8)
ReplyDeleteBench felt good this morning
b. 7:34 rxd
Dumped after each deadlift for my backs sake
A) @ 56 (6), 75 (3) , 78 (1) 75 (2) , 82 (2) , 92(1) ( 92 = new PB up from 90)
ReplyDelete8 @76kg
Felt good today, went for gold.
B) Rx’d @ 100kg and skips scaled to quadrupleted singles sets as penance for not yet mastering my DU nemesis. This year your mine DU.
RND 1 200 SKIPS, 100 SKIPS UNBROKEN (took it's intended toll in gas)
RND 2 SKIPS IN 25’S AND 30’S. 2 X 10’S IN LAST ROUND.
Dead's felt surprisingly manageable.
A) 28.5 (5), 35 (3), 38.25 (1), 37.6 (3), 38.25 (2), 42.3 (1) 35kg x (8)
ReplyDeleteB) 7:49
65kg D/L / D/Unders getting a better number
(A) 50,60,70,65,70,74,8 X 65KG
ReplyDelete(B) 6:00 RXD
A) 26, 33, 37, 35, 37, 40, 8 x 33
ReplyDeleteB) 4:43 rxd
Some new PB running times before class - thanks Glenn :)
ReplyDelete400m - 1.23
800m - 3.36
A) 30, 37.5, 42.5, 40, 42.5, 45, 37.5 x 8
B) 4.23 rxd
A) 67, 84, 95 - 90, 95, 101. 8x 84
ReplyDeleteB) 2:54 rxd
A) 36, 45, 51, 48, 51, 54, 45 x8 built up to a new 1RM 80kg, up from 60kg when I first started.
ReplyDeleteB) 5:02 rxd unbroken D/U first round. Need to work on form - D/L
A) Bench Press - worked off a estimated 1RM of 100kg
ReplyDelete5 reps @ 60
3 reps @ 75
1 rep @ 85
3 reps @ 80
2 reps @ 85
1 rep @ 90
8 reps @ 75kg
B) 3:43 RX
* DUs not unbroken
A) same as josho
ReplyDeleteb) 6:14rx