Partnered Tabata Core after class.
(A) Bench Press
1x8@55%
1x6@65%
1x4@75%
1x2@85%
1x1@90%
1x1@95%
-THEN-
If all feels good, perform
1x1@101% - 1x1@105ish%
(B) For time
10-8-6-4-2
Front Squats: 60/40/35kg
HSPUs
-THEN-
Run 400m
25 x TTB
NOTE: Scale for HSPUs is knees or feet on a bench/box + 1 wall climb. For round of 10...10 scaled HSPUs + 1 wall climb...round of 8 is 8 scaled HSPUs + 1 wall climb...etc.
DO NOT stack 3-4 ab mats up to do HSPUs today.
Extras - Week 9 - Session 3
- Snatch - 70%x1, 75%x1x5
- Clean & Jerk - 70%x(1+1), 75%x(1+1)x5
- Front Squat - 70%x2, 75%x1, 80%x1
A) 33, 39, 45, 51, 54, 57.5
ReplyDelete-THEN- no more hahaa didn't feel good at all!!!!
B) 7.27 rxd
A) 45,55,60,70,75,80
ReplyDeleteB) 4:58 rxd
a. 41, 49, 56, 64, 67.5, 72 then 76, 77kg,
ReplyDeleteb. 7:16 rxd
Snatch - 42, 45
C&J - 49, 52.5
FS - 55, 58, 62
A) 26, 30, 35, 40, 42, 45 then 50 and 52kg
ReplyDeleteB) 9:41 27.5kg HSPU 24" box and knees to chest
A) 30.5, 36, 41.5, 47,49.5,52.5 then 55.5 58 (F)
ReplyDeleteB) 9:45
30kg front squats
Scaled option for HSPU with wall climbs
Run 400
TTB (slow)
A) 44, 52,60,68,72,76
ReplyDeleteThen- 1@ 85
B) 8:51
60kg front squats
Scaled option for HSPU with wall climb
Run 400
TTB and knees to chest
A) 55,60,70,75,80,85 87.5 & 90kg PB by 5kg
ReplyDeleteB) 10:40 @50kg FS Scaled option for HSPU with wall climb
Great work on the pb mate! You'll be in the triple digit club in no time..
DeleteA)55,65,75,85,90,95 then 100, 105 failed at 110
ReplyDeleteB)9.14 rx'd but didnt complete ttbs because of hip flexor.
Scaled hspu's
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DeleteA) 29, 34, 39, 44.5, 47.5, 50, 53(f), 51.5
ReplyDeleteB) 8:39 Rxd
Snatch - 31, 33.5
C&J - 44, 47
FS - 62.5, 67, 71
A) hit all up to 109 (95%) but missed the 101 @ 116kg.
ReplyDeleteB) 9:03 Rxd - first hspu in awhile but took too long of a break after the run!
A) 55, 65, 75, 85, 90, 95, 101, 105 - pb by 4 kgs pretty stoked!
ReplyDeleteB) 8:48 scaled hspu and wall walk, really need to practice these.
A) Bench Press
ReplyDelete36, 42.5, 49, 56, 59, 62.5, 64, 66.5kg
B) 11.29, was so busted after running group I just had nothing left to give.