(A) Back Squat
6 Sets x 2 Build in load
(B) 10min Rocket Ride
10 Thrusters: 35/25/20
30 Double Under's
10 Thrusters: 40/30/25
30 Double Under's
10 Thrusters: 45/35/30
30 Double Under's
10 Thrusters: 50/40/35
30 Double Under's
10 Thrusters: 55/45/40
30 Double Under's
10 Thrusters: 60/50/43
30 Double Under's
Then Max rep Thrusters: 65/53/43
Open Prep Extras
3 Position Snatch 6x1 Build in load
1 x Snatch from ground
1 x Snatch below knees
1 x Snatch above knees
Gymnastics
5 Sets of complex
1 x Bar Muscle Up + 2 x C2B + 3 x Pull-ups
A) Back Squat
ReplyDelete55,60,65,70,72.5,75
B) 20 / 50 singles
25 "
30 "
32.5 "
35 x 4
Extras
Snatch 31.5kg x 6
5 sets of 3 pull ups
A) 100, 120, 130, 140, 145, 150.
ReplyDeleteB) 4 reps into the last set of thrusters @ 60kg.
Extras - completed 5 of the bar work complex. Will catch up on the snatches later, ran out of time
A)70, 80, 90, 95, 100, 105 (100 was my 1RM)
ReplyDeleteB)4 Reps into 50kg
Well done mate!
DeleteA) 100, 120, 130, 140, 145, 150 same as the other big rigs
ReplyDeleteB) 8 reps at 55kgs, mostly doubles, some singles on some sets
A) 70, 75, 80, 85, 90, 95
ReplyDeleteB) 5 +1 (1 rep into 50kg) Rxd
Extras:
Snatch pulls- 35, 40, 45, 50
3 Pos Snatches - 30, 32.5, 35, 37.5, 40, 42.5
Gymnastics- 3 bar MU attempts, then 4 sets of 2x C2B + 3x Pull-ups
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ReplyDeleteA) 50, 55, 60, 65, 70, 75
ReplyDeleteB) 25, 27.5, 30, 32.5, 35 & double under practice. Finished the 5th set but didn't get to start double unders.
A 55. 60. 65. 70. 72.5 75 (1)
ReplyDeleteB 10 thrusters 40
Well done Kieren on back squat pb
ReplyDeleteA)60,80,90,100,105,110
ReplyDeleteB)5 reps of 55kgs
4 rounds of bar complex. Need to work on stringing together muscle ups!
A) 100, 105, 110 for last few sets
ReplyDeleteB) got up to 60kg didn't get any reps though.
B) finished the rounds but had no time for max thrusters
ReplyDeleteA) Back Squat
ReplyDelete50, 60, 65, 70, 75, 80kg
B) 5 Rounds exactly. Finished the 45kg's with about 5 seconds to spare.