Follow on from yesterdays photo.....
Take that Christian!
A) Bench Press
Work Up to a a 5rm
-THEN-
5 Reps @ 85% of above
-THEN-
Max Reps @ 80% of above
B) With a continuous clock, perform the following:
0.00 - 800m Run
5.00 - 30 Strict Pull-Ups
10.00 - 200 Double Under's
15.00 - 50 Wall Balls 10/9' 9/6kg
Extras - Session 3
Technique Primer: Press in Clean - 5,4,3 (ascending weights)
- Clean & Jerk- HS (80%x1(1+1), 85%x1(1+1), 90%x1(1+1))x2 (% of HS)
- Snatch- (70%x1, 75%x1, 80%x1) x2
- Front/Back Squat - 4x7/13@94% of Day 1
A) 47.5 kg
ReplyDelete40.5 kg
38kg x 13
B) Row 800 metres 4:12
Strict Pull ups x 30 9:36
300 Singles 12:56
50 Wall Balls @ 4kg
Finish 17:35
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ReplyDeleteA) 5@ 70kg
ReplyDelete5@ 60kg
18@ 56kg
B) - 3:06
-8:21 pull-ups with band
- 14:05
- 17:51
A) 90, 76.5, 72 x 16
ReplyDeleteB) 3:13, 3:02, 2:06, 85 dus
Extras, make up session 1:
C&j 66.5, 71, 76, 66.5, 71, 76
Snatch HS 60, 48, 51, 54, 48, 51, 54
A)90 x 5rm, 76.5 x 5, 72 x 17
ReplyDeleteB)2.44 run
2.25 pullups
3.54 dus
2.46 wbs
A) 70, 60, 56.5 x 16
ReplyDeleteB) 2:32 800m
1:42 wall balls
2:37 pull ups
2:36 d/u
A) 70, 60, 56.5 x 17
ReplyDeleteB) 3:03 800m
3:31 WB
2:55 PU
4:04 DU
A) 50kg 5rm - 5 @ 42.5, 21 @ 40kg
ReplyDeleteB)
800m - 3.45
Pull ups 4.45
DU 4.20
Wall balls 2.26
Extras
Squats x 4 sets @ 54kg
Clean and Jerk HS - 67.5kg
-then- (55, 58, 61) x 2 waves
Snatch 42, 45, 48kg x 2 waves
A) 45, 38, 36 (17)
ReplyDeleteExtras:
C&J- HS 57.5 (46, 49, 52)
Snatch- 33, 35.5, 38
Squats- 55
A) 90 for the 5, then 76.5, but then incorrectly interpreted the max reps, so did 20 @ 65kg
ReplyDeleteB)
800 - 3:46
PU - 2:37
DU - 3:46
WB - 3:06
a. 65 then 55, 13 reps @52.5
ReplyDeleteb. 750 row - 3:27
pullups - 3:52
750 row - 3:43
wallballs 3:09
Extras
Snatch Pulls 59, 62, 66, 59
a. 35, 30, 12 @ 28
ReplyDeleteb. 4 1/2 min run
50 wall balls (4kg)
30 ring rows
4 min DU attempt (28)
A) Bench Press
ReplyDelete5rm @ 60kg, then 5 Reps @ 51kg and 11 Reps @ 48kg
B) Didn't do.
A) Bench - 5rm 83kg, 5 x 70kg and 12 x 66kg
ReplyDeleteB)
Row 800 - 3:00
PU - 3:26 - sets of 2
DU - 5:00 - crappy
WB - 4:50 - sets of 10, still gassed from DUs ;)