1x5@65%
1x5@70%
1x3@80%
1x3@85%
1x Max reps @90%
(B) 4 Rounds
21 x AKB Swings 24/16
15 x Wall Ball
9 x Deadlift: 100/70/60
EXTRAS
(1) Front Squat: 5x3@60% of BS
(2) Jerk - Max single for the day (10-12min)
1x1@90%
2x2@80%
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A 34 36.5 41.5 44 47x4
ReplyDeleteB 10.15 6k WB to orange line
A)65,70,80,85,90
ReplyDeleteB)10:01
a. 50, 52.5, 60, 65, 70kg x 4
ReplyDeleteb. 12:20 15kg bar thrusters instead of wallballs
Extras
FS - 60kg
Jerk - 80kg then 72.5, 65kg
A) 70, 75, 86, 91.5, 97 x 4
ReplyDeleteB) 9:50 rxd
Extras:
Front Squat 102 kg
Jerk 105, 95, 85
A) 104 x 4
ReplyDeleteB) 8:25 Rx
Extras - 100 for the front squats, 105 for the jerk, worked on technique not max weight
A) 38, 40, 45.5, 48, 51 (7)
ReplyDeleteB) 11:55
12kg kettlebell snatch instead of swings
4kg wall ball and 55kg deadlift
Extras:
1) 60kg
A) 27, 30, 35, 36, 37.5 x 5
ReplyDeleteB) 14:43 rxd
A) 55,60,70,75, 80x7
ReplyDeleteB) 8:01 rxd
A) Bench Press
ReplyDelete44, 48, 54, 57, 61 (5)
B) 13.56 Rxd