1x5@65%
1x5@70%
1x5@75%
1x Max reps @80%
(B) 3 Rounds
200m run
15 x Wall Balls
12 x Pull-ups
9 x Box Jumps: 24/30
EXTRAS
(1) Clean Deadlift: 3x5@90% (of Clean)
(2) Push Press: Quickly build to Heavy
THEN 3x5@70%
(3) GHD sit-ups 3 x 10
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A)85,90,95 and 100x8 all squats with 4 second pause at bottom.
ReplyDeleteB)7.46 rx'd
Extras:90kg clean dl,
70kg push press then sets @50kg,
Ghd situps with 3 legless rope climbs in between sets.
A)58,63,68,72x6
ReplyDeleteB)10:39 24" with 1 tile, banded pullups.
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ReplyDeleteA) 110, 120, 127.5, 136 x 6
ReplyDeleteB) 7:55 rxd
Extras: Push press 90, then 65 x 5 for 3 sets
GHDs, though not as impressive a transition off as Boots.
A) 110, 120, 127.5, 136 x 8
ReplyDeleteB) 8:46 - 12kg wall ball -10ft target
Extras - 100kg push press, 70kg
GHD sit-ups and GHDs
a. 65, 70, 75, 80x 8
ReplyDeleteb. 8:31 9kg wall ball, 8ft target
Extras
Clean Deadlifts at 72.5kg
Push Press 60kg then 45kg
GHD situps
Slowly building
ReplyDeleteA) based on 60
39, 42, 45, 48 (10)
B) 9:14
Row, 4kg wall ball, 20" step ups
Extras:
1) based on feel- 50kg
2) 55, then 38.5
3) done
A) 90,100,105,110x9
ReplyDeleteB)8:33
Extras press 90kg then 65x5 for 3 set
GHD- although boots smashed it
A) 60, 65, 70, 74x6
ReplyDeleteB) 9:48 - banded pull-ups
A)55.5,59.6,63.5, 68.5 x 15
ReplyDeleteB) 9.40 (2nd time done it was 9:17)BJ now on big box nearly 20"