Boots grinding through the 6am session
(A1) Bench Press
1x5@65% of 1-RM
1x4@75%
1x3@85%
1x1@90-95%
1x1@101-103%
Set 6 (optional) – Exceed Set 5 weight
(A2) Deadlift
Build in load for part (B)
(B) FOR TIME (17min Cap)
100 x Double Under's
50 x Sit Ups
5 x Dead Lifts: 130/90/75
1/2 Gasser
80 x Double Under's
40 x Sit Ups
4 x Dead Lifts: 130/90/75
1/2 Gasser
60 x Double Under's
30 x Sit Ups
3 x Dead Lifts: 130/90/75
1/2 Gasser
40 x Double Under's
20 x Sit Ups
2 x Dead Lifts: 130/90/75
NOTE: Scale load for Deadlift should be in the 85-90% range.
EXTRAS
(1) 2 Second Pause Jerk + Jerk - Find Heavy Single in 10 mins
(2) 2-Position Clean (knee/floor) - Find Heavy Single in 17 mins
(3) Clean Pull: 3 Sets @110% - 2 Sets @115% - 1 Set @120%
A) 36,41.5,46.5,51,55,56 then 57.5kg (NEW 1 RM)
ReplyDeleteB)13.39
DL @75kg
Singles every 20 singles - 3 burpees.
Well done Kathy!!
DeleteA) 37, 42.5, 48, 53.5
ReplyDelete1) 60kg
Very artistic Bootsy!
ReplyDeleteA) 70, 81, 91, 102, 110 (f), 110 - 2.5 kg pb
B) 15:33 rxd
Extras:
2 pos clean 100 kg
Clean pull 126.5, 132.5, 138
A) 60,67,76,81,91,93. 5.5kg pb
ReplyDeleteB) 10:06 rxd
A)60,67,76,81,91,93(F) 1kg pb
ReplyDeleteB)14:21rxd
A) got to 110, missed 117 for a PB high.
ReplyDeleteB) 11:44 Rx
Completed some extras from yesterday and only had time for the jerk extras today - 90kg for the complex in 10mins
DeleteA. 50, 57.5, 65, 70, 75, 79(f)
ReplyDelete