Team 'Riff Raff' Mitch, Aliysa, Veronica and Dangerous Dave.
Placed equal 13th out of 49 Teams over the weekends
Riot Squat Competition. Good Work Guys!
6-4-2
6-4-2
Then
10 reps @ 80% of 2RM
*Start heavier than last week.
A2) 5 Strict Ring Pull-ups
B) 3min AMRAP x 3 Rounds
3 Power Snatch: 60/40/32kg
6 KTE (Rings or Bar)
9 Wall Balls 10/9' 9/6kg
Rest 1 minute between rounds
Extras - Session 3
Technique Primer: Muscle Clean + Tall Clean - 3 x (3+3) (light)
- Clean - 73%x1x5 OTM, 76%x1x5 OTM, 79%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 min rest
- Clean Pull - 120%x2, 125%x3x2, 90%x2
- Back Squat - HS; 90%x1, 95%x1
a.
ReplyDelete55, 60, 65
60, 65, 70
@55kg (7)
b. 2+10, 2+9, 2+12 rxd
DeleteExtras Cleans 51, 53, 55 then 57.5, 60, 62.5(f) felt really heavy this morning
A)75,85,95
ReplyDelete85,95,105 (f) 10 @ 76
B)2+16, 3+2, 3+1
50kg snatch
Extras- clean 55,60,65 (70,75,80,85,90f)
Cp-95x2,100×3×2,90×2
Bs-110,115
A) 60, 70, 75,
ReplyDelete65, 75(f), 80,
B) 2+15, 2+3, 2 @ 50kg PS
A) 48, 49, 50
ReplyDelete48.5, 49.5, 52.5kg
10 x 42kg
B) 3 + 2, 2 + 16, 2 + 14 rxd
Extras
Cleans 51, 52.5, 56 then 60, 62.5, 65, 67.5kg
Bs - 95kg then 86, 90
A) 60,70,75
ReplyDelete65,75,75
B) 1, 2reps, 2 reps
A) 80, 87.5, 95
ReplyDelete82.5, 90, 95
10 x 76
B) 2 + 15
2 + 9
2 + 9 rxd
A) 30, 35, 37.5
ReplyDelete35, 37.5 (x3) 37.5 (x1)
B) 2+7, 2+3, 2
A) 42.5, 46.5, 47.5
ReplyDelete44, 47.5, 50
B0 32.5kg
1+14, 2 +2, 2+2
A) 45, 47.5, 50
ReplyDelete46 (2), 45, 47.5
Extras:
Cleans- 53, 55.5, 57.5 then upto 62.5
Back squat- HS 97.5, 87.5, 92.5
B) @43kg PS, sub KTE with TTB
ReplyDelete3+3, 2+8, 2
Recovering from a back sprain too ;)