Yes, Jessica took Jehty on her 600m run yesterday.
A1) DB/KB Bench Press Accumulate 100 reps in as few sets as possible. (A2) Any Handstand skill modality (After every Bench set) B) 15-21-9 G2O 43/30/25 Pull-Ups
Haha the Pros.. random power surgers and lots of cuteness. the Cons... sudden change in direction with no notice and lots of drag :p As you can see from the picture, was a close finish to who crossed the line first.
A) 100reps @ 45 lb, 15,15,15,10,10,10,10, 15 (last round of 15 took a while without putting DB down, but I wasn't going another set for just a few reps. Resting at the top of the press for a 5 count btwn last 5 reps. seemed to be a reasonable strategy.) B) Shoulders are toast after a 5 days in a row of training, so treated B) as active recovery. Scaled WOD to G2O with 25kg slam ball, and 45deg. ring pulls. time 5:12. Try the slam ball G2O's, they're a bit different and a little awkward, great little uneven object skill-er-cise.
A) @26kg DBs - 12, 12, 11, 10, 10, 10, 10, 9, 8, 8 I was aiming for 9 sets: 12x5 + 4x10, but failed set 3 @11reps actually falling off the bench...lol
B) 7:21 @34kg Power Snatch PS - 8/7 - 7/7/7 - 9 PU - 8/7 - 6/5/5/5 - 5/4 Went for the lighter weight as the shoulders and triceps were fatigued alot from the DB bench.
Does Jess's buy-In run count, as it was powered by a 1 dog power motor? Maybe it's be 1 horsepower next?
ReplyDeleteHahaha I'm not entirely sure the dog was powering the run!! Haha.
DeleteHaha the Pros.. random power surgers and lots of cuteness. the Cons... sudden change in direction with no notice and lots of drag :p
DeleteAs you can see from the picture, was a close finish to who crossed the line first.
A) 100reps @ 45 lb, 15,15,15,10,10,10,10, 15 (last round of 15 took a while without putting DB down, but I wasn't going another set for just a few reps. Resting at the top of the press for a 5 count btwn last 5 reps. seemed to be a reasonable strategy.)
ReplyDeleteB) Shoulders are toast after a 5 days in a row of training, so treated B) as active recovery. Scaled WOD to G2O with 25kg slam ball, and 45deg. ring pulls. time 5:12.
Try the slam ball G2O's, they're a bit different and a little awkward, great little uneven object skill-er-cise.
A) 10kg DB - 20, 20, 20, 20, 20
ReplyDeleteB) 6.42 rxd
This comment has been removed by the author.
ReplyDeleteA) 32.5kg - 16,17,12,17,17,13,8
ReplyDeleteB) 8:42 rxd
Your pull ups are awesome hey!! Killing it!!! :)
Deleteliving proof the pullup progression chart works like a charm!
DeleteA) 45 lb - 15, 15, 15, 10, 15, 10, 15, 5
ReplyDeleteB) 8.00 rxd
C) bed - Zzz Zzz Zzz
A) 10, 10, 10, 10, 10 @ 32kg then 20, 15, 15 @ 20kg (preservation for the weekend)
ReplyDeleteB) 4:20 Rxd (power snatch for g2o)
4.20 is fast - Yewww!!
DeleteA) 15, 15, 15, 15, 10, 10, 10, 10 @12kg KB
ReplyDeleteB) 6:47 Rxd
(A) 15, 15, 15, 15, 15 @ 45lb
ReplyDeleteOnly did 75 reps because I missed it last week
(B) 5:02 Rxd
Smashed the WOD !! Nice one :)
Delete@35lbs 8, 12, 14, 10, 12, 14, 10, 10, 10
ReplyDeleteA) 13.5 17 17 15 11 17 1 7
ReplyDeleteB) 5.49
A) @26kg DBs - 12, 12, 11, 10, 10, 10, 10, 9, 8, 8
ReplyDeleteI was aiming for 9 sets: 12x5 + 4x10, but failed set 3 @11reps actually falling off the bench...lol
B) 7:21 @34kg Power Snatch
PS - 8/7 - 7/7/7 - 9
PU - 8/7 - 6/5/5/5 - 5/4
Went for the lighter weight as the shoulders and triceps were fatigued alot from the DB bench.
the DB bench took me bloody 40mins ;/ #penrithgrind
DeleteA) bent over row 3 x 10 @ 55kg
ReplyDeleteb) 8:02 rx (Power cleans/jerks)