Oops! Sorry for the late post :-)
A) Back Squat
Warm Up1x8@40%,1x 6@50%, 1x4@60%, 1x3@70%
Working Sets
1x6@73% - 1x1@93%
1x6@75% - 1x1@95%
1x6@78% - 1x1@98%
B) For Time
15 Clean & Jerk 50/35/30kg
- Recover 90 Seconds-
12 Clean & Jerk
- Recover 60 Seconds-
9 Clean & Jerk
- Recover 30 Seconds
--THEN--
Max Rep Push Ups
200m Sprint
a. 37, 47, 56, 65
ReplyDeletea1. 68(6), 86(f), 70(4), 80, 70(6), 85(1)
Not a good squat session
b. rxd
0 - 2:24
3:54 - 5:18
6:18 - 6:55
15 pushups finish at 8:52
Not in a good mind set today.. wish I pushed harder in the 15s and 12s
A. 100(6), 130(1), 105(6), 133(1), 110(6), 135(1)
ReplyDeleteB. 8:53(rxd) Push-ups -12
Great to have session with the Labrats this morning.
A) 73(6), 93(1), 75(6), 95(1),78 6), 98(1)
ReplyDeleteB) 1:32
4:15
5:53
7:53 rx'd 25 Push-ups
Did you get a new 1?!
DeleteOh yeah, new 1! Nice one mate!
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DeleteYeah, I worked in with Ben using his numbers. I need to go a little deeper before calling it a new 1RM I think...
DeleteYou've changed...
DeleteHahahaha joking - nice one!!! Yewwww!
A) 69.5, 88.5, 71.5, 90.5, 74, 93.5 (a little help up here from Dave and Mitch so a fail)
ReplyDeleteB) 0.00 - 1.00 (1 min)
2.30 - 3.25 (55 seconds)
3.55 - 5.04 (1 min 9 seconds)
6.53 finish rxd - 12 push ups
A) 74, 94, 76, 96, 79, 99(f)
ReplyDeleteB) 0 - 1:40
3:10 - 4:12
5:12 - 5:58
20 push ups
Finished 8:12 rxd
A) working - 125, 160, 130, 164(f), 134, 160(f) rolled it back after the first fail but was too gone to hit it. Even though I dropped it twice I am heaps happy with the first lift and the feel of the others working reps. Legs are feeling better.
ReplyDeleteB) scaled to one armed snatches same rep scheme 32kg DB. Push-ups was 32. 6:24
A)73,93,75,95,93,98kgs
ReplyDeleteB)0-1.16
2.46-4.20
5.20-5.58
22 push-ups
finished 7.36 rx'd some sloppy c/js though..
A) 106, 135, 109, 138, 113, 142 (still trying to find my 1 RM, working off 145, needs to go up)
ReplyDeleteB) 0:00 - 1:34
3:04 - 4:08
5:08 - 5:56
17 pushups (soft)
8:05 rxd
A). 110, 140, 115, 145, 120, 150kgs.
ReplyDeleteB). 10.27 Rx'd - including recovery
Push Jerked rounds 1 and 3, and split jerked the second round. Each round was a proper clean, as opposed to a power clean.
Splits:
Rd 1: 1.34
Rd 2: 1.39
Rd 3: 59sec
Time: 8.14 (less the following)
Push Ups: 23
Run: missed the time, I'm guessing around 40secs to a minute.
A) Back Squat
ReplyDeleteWarm Ups - 38, 47.5, 57, 66.5kg
Working Sets:
69.5/88.5kg
71.5/90.5kg
74/93.5kg
B) 15 Push Ups
7.35 Rxd, Power Clean & Push Jerk
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ReplyDeleteA) 30, 37.5, 45, 52.5kg
ReplyDeleteWorking sets
54.5 / 69kg
56 / 71Kg
58/ 73kg
B) @ 30KG
0:00-1.24
3.00-3.54
4.54-5:45
6 push ups
7:24
Whoops B) 25Kg
DeleteA) realising my test 1rm probably didn't have the depth, so worked with numbers figured out by glenn.
ReplyDeleteand seems a more accurate 1rm would be 57.5 which kinda sucks. But onward and upward :P
b. @25kg, was feeling kinda weak
0.00-1:24
2:54-4:12
5:12-5:56
16pushups happy with that :)
200m row in 46s. all this rowing is paying off...