Big congratulations to Kieran (left) and Boots (right)
who completed yesterdays Blackmores Marathon.
Kieran knocked a whopping 1 hour off his recent Gold Coast Marathon time!!
Chantell completed the 9km Bridge run.
Well done all 3 :-)
Build to a Heavy single
THEN
1x1@90% - 1x1@95%
B) 10min AMRAP
9 x Power Cleans: 60/40/35kg
7 x TTB
5 x Lateral Burpee Hops
Extras - Week 6 - Session 1
Technique Primer: Muscle Snatch + Tall Snatch 3x(3+3) (light)
- Snatch - 70%x1x5 OTM, 73%x1x5 OTM, 76%x1x5 OTM - If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Snatch Pull - 120%x4x2, 90%x2
- Front Squat - As per Part A above.
A) 67.5, 61, 64
ReplyDeleteB) Not 100% sure of how many rounds, focussed on getting it right.
Power cleans @40kg worked on coming under the bar, and not worrying about how many rounds I got in.
Felt good, happy with that and happy with the TTB.
A)90kg heavy then 81, 85.
ReplyDeleteB)6+5
That was more difficult then it looks..
a. 77.5kg, failed 80, then 70, 74
ReplyDeleteb. 5 or 6rxd we all couldn't work out how many rounds this morning :p
Extras
DeleteSnatch 40, 41.5, 43.5 then 50, 52.5, 55, 57.5, 60
Snatch Pulls 68, 51
A). 130 then 117 and 124
ReplyDeleteB). 4 + 6 @ 70kgs.
Extras -
ReplyDeleteSnatch - 60, 63, 65 - 70, 75, 78, 82 (f)
Snatch pull - 103, 78.
Gave the fronts a miss as well as the wod from a sore lower back.
A) 120, and 110, 115
ReplyDeleteB) 8+13 rxd
A) 80kg
ReplyDelete72.5, 75kg - no lifters haha.
B) 6+8 rxd
Extras
Snatch - 40, 42, 43kg
Then - 45, 50, 52.5 (f)
A) 56.5 (51, 53.5) <--- an accidental new 1rm that I didn't even realise I'd done till I got home °o°
ReplyDeleteB) 4+16
@ 35kg, no jump burpees
3x3 strict pull-ups with 2cm band
Plus 2x30s hangs
A) 82.5, 75, 78
ReplyDeleteB) 5 +7
Extras:
Snatch- 31, 32.5, 34, HS 42.5
A) 135 - PB by 2.5 kg. 121.5, 128
ReplyDeleteB) 6 + 8 rxd
A) Front Squat
ReplyDelete77.5kg (+2.5kg), then 70/74kg
B) 6+9 Rxd (not 100% if it was 6 or 7, but we think 6)