A) Back Squat "Speed"
Set 1 - 1x4@50%
Set 2 - 1x4@55%
Set 3 - 1x6@55%
Set 4 - 1x6@60%
Set 5 - 1x6@60%
Set 6 - 1x4@60%
-Perform 5 Rebound Jumps after each set of Squats- 24/20"
B) 2 Rounds
4min AMRAP
3 Clean into a Thruster 52/35kg
5 Burpees
7 TTB
-Recover 1min-
THEN, with a 3min Running Clock
Run 400m
A) Completed squats but stayed very light for all rounds.
ReplyDeleteB) overhead press with 20kg barbells
5 burpees slow ones
TTB
Rows
A) 79x4, 87x4, 87x6, 95x6, 95x6, 95x4
ReplyDeleteB) 3+4, 1:39, 2+9, 1:38 rx'd
A) 47.5, 52.5, 52.5, 57, 57, 57
ReplyDeleteB) 4+1 & 1.42, 3+9 & 1.49
Rxd
A) 51, 56, 56, 61, 61, 61
ReplyDeleteB) 3 even, 1:57, 2 +4, 1:55
Alternating TTB and TTB attempts, working on single kip.
Session 1
ReplyDeleteEMOTM x 14 (Bench Press & Strict TTB)
Stayed at 6 to 7 reps every set, started at 50kg and worked up to 60kg and the TTB I struggled with 3 every set.
Session 2
A.) 50% - 4 reps @ 76.5kg
55% - 4 reps @ 84kg
55% - 6 reps @ 84kg
60% - 6 reps @ 92kg
60% - 6 reps @ 92kg
60% - 4 reps @ 92kg
B.) First round, 4+2 and the run was 1:23.
Second round, 3+1 and the run was 1:38.
A) 66, 72.5, 72.5, 80, 80, 80
ReplyDeleteB) 4+5 run 1:18
3+14 run 1:20 rxd
a. 47.5, 51, 51, 56, 56, 56
ReplyDeleteb.
3+3 2:1
3+1 2:11
A) 47.5, 52.5, 52.5, 57, 57, 57kg
ReplyDelete