(A) Bench Press
Work Up to a a 5rm
-THEN-
5 Reps @ 85% of above
-THEN-
Max Reps @ 80% of above
(A1) D/Bell Bench Press
2 Sets x 10-12 reps
As heavy as possible
(B) With a continuous clock, perform the following:
0.00 - 800m Run
5.00 - 30 Strict Pull-Ups
10.00 - 30 x Wall Balls + 30 x AKB Swing + 150 Double Under's
15.00 - 30 x Burpee Box Jumps: 24/20
A) 45kg x 5
ReplyDelete38.5
36kg x 17
B) Pull Ups - 4.46
Row - 4:10
WB / KB Swings and under practise 5 min
Burpee Box Jumps 4:13
B)
A) 47.5, 40.5, 38 (20)
ReplyDeleteA1) 35lb X 12, 9
A) 95, 81, drop set: 76 x 14, 50 x 9, 30 x 12
ReplyDeleteA1) 25 kg x 12, 12
B) 55 du's, otherwise rxd
A)80, 68, Drop set: 65 (8), 50(10)
ReplyDeleteA1)25 kg x 12, 9
B)118 DUs otherwise rxd
A) 70,60, 55 x 17
ReplyDeleteA) 90, 76.5 x5, 72.5 x 13
ReplyDeleteB) managed to get all in under the 5mins.
a. 67.5 then 57.5/55
ReplyDeleteb. 3.28 Row
9:18 Pullups
14:32 15kg strict press, 16kg kb, 10kg slam ball
18:51 24kg Deadball
Extras
5x5 60kg/ 50kg chain deadlifts