Epsom Salts, great for tired aching muscles.
(A1) Bench Press
*Set 1 – 10 reps
*Set 2 – 5 reps
*Set 3 – 3 reps
*Set 4 – 10 reps
*Set 5 – 5 reps
*Set 6 – 3 reps
Rest 2 minutes
Make these heavy the first wave, and heavier on the second.
(A2) Strict Pullups
10reps or MAX Reps if unable to perform 10 unbroken
(B) For Time
Run *400m
10 x Snatch: 52/36/26
5 x Ring Dips
Run *800m
5 x Ring Dips
10 x Snatch
Run *400m
NOTE: There is a strict 90sec/400m & a 3min/800m cap to perform the runs.
a. 50(10), 55(5), 60(3), 55(10), 60(5), 65(3)
ReplyDeletea2. sets of 2
b. 11:50
90s 300approx
3 min 650 approx
90s 250 approx
A) did Pendalay rows @ 50kg for all sets 6 x10reps
ReplyDeleteB) 8:44 Row for runs, ring rows, 50kg power-cleans
A) 37.5,(3) 40(4),45(4)
ReplyDelete38 (failed last 1) (4), 41,(4), 46 (2)
B) Subbed runs for row
Row
Snatch 25kg (due to sore knee)
Dips off boxes
Finish close to John 8.40
A) 50,60,70
ReplyDelete60,70,75 -1 rep then failed. Weak as piss
B) 7:56 rxd
A) 50,60,70, 60,70,75(F) 5-8 Strict pullups each set.
ReplyDeleteB) 9:27 (40kg snatch)
A)
ReplyDelete40, 42.5, 45
42.5, 45, 50
2 x strict pull ups each round.
B) 9.25
400m - 1.26
600m - 3 mins
350m - 1.30
Snatches rxd @ 35kg
Dips with orange band
A)60(10),70(10),80(6)
ReplyDelete70(6),80(6),90(5)
B)8.31 (40kg snatch) rx'd dips
Im pretty sure i got all the runs in under time.
Fun workout!
A) 37.5, 40, 42.5 (2 pull ups)
ReplyDelete40. 42.5, 45 (1 pull up)
B) 9:16
Timed runs, 27.5 kg, red band