(A) Bench Press
1x5@60%
1x5@70%
1x3@80%
1x2@85%
1x1@90%
1x Max reps @95%
(B1) 3 Rounds (15 minute cap)
400m Run
15 x KB Swings: 24/16
12 x Box JUMP
9 x Pull-ups
-THEN-
(B2) 3RM Deadlift
Within 10 minutes of finishing B1
EXTRAS
(1) Front Squat: 5x4@60%of BS
(2) Jerk - Max single for the day (10-12min)
THEN - 3x1@90%
(3) Snatch Pull: 95% of Snatch 3x1
b. 11:58 rowing instead of running. 24"box as I couldnt find the 20.
ReplyDeleteb2. 110kg
Snatch Pulls 65kg
Bench 45, 55, 60, 65, 70, 72.5(3)
DeleteA) 32,38,43,46,49, 51 max x 6 - Strong Chick!
ReplyDeleteB) 13.24 rxd
B1) 90 kg - Wow!!!!
A) 65, 75, 86, 92, 97, 102 x 3
ReplyDeleteB) 11:05 rxd, then 185
Extras:
Jerk 95, based off last weeks 105, out of time to find today's heavy.
Snatch pull 72.5
Front Squat 102
DeleteA)55,60,72,78,80,85x3
ReplyDeleteB1)11:22 rxd
B2)180kg
A) 34, 40, 45.5, 48, 51, 53.5 (2)
ReplyDeleteExtras-
1) 60kg
3) 41.5kg
A) 50,60,70,75,80 85x3
ReplyDeleteB) 9:31 rxd
185kg deads
A)65,75,86,92,97,102 x 2
ReplyDeleteB)9.57 row instead of run and box step ups because of tendonitis.
160kg deads
A) 5@40 super happy with that
ReplyDeleteB) scaled
300m run
12bell
12" box JUMPS
2cm band (last two rounds unbroken)
11:57
75 3rm
So glad to be back in the land of progress :)