Monday, October 17, 2016

MONDAY

9.30am Crew


(A) Back Squat
6 Sets x 2 @ 85+%
1 Set Max reps @ 75%

(B) 5 Rounds 
9 Wall Balls
12 Box Jumps, 24/20
15 Russian Kettlebell Swings: Heavy

EXTRAS
Technique Primer: Muscle Snatch + Snatch Balance - 3 Sets x (3+3) (Complete 3 x Muscle Snatch then 3 x Snatch Balance)
(1) 3-Position Snatch (floor, knee, mid-thigh) - Max in 12min
(2) Snatch Pull (Knee height) Use blocks - 1x3@108% - 1x3@113%x5 - 1x3@118%
(3) Row 6 Intervals of 1min ON 30sec Recovery: 300/250/220
If unable to make the requested distance, then row max distance. See favourites on C2 rower for settings.
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7 comments:

  1. UnknownOctober 17, 2016 at 1:25 PM

    A) 73.5kg
    65kg x 8
    Very sore knee today so not quite getting great depth
    B)8:41 Yellow box (knee!)

    ReplyDelete
  2. SarahOctober 17, 2016 at 7:24 PM

    A) 4 x 53kg, 2 x 57kg, max reps 8 x 47kg

    B) 8:36, Round 1 - 6kg wall ball. Round 2- 5 x 6kg + 4 x 3kg wall ball.
    All rounds- 16kg KB and 20" box

    ReplyDelete
  3. AnonymousOctober 17, 2016 at 7:25 PM

    A) 87.5
    77.5 x 10
    B) 9:34, 24kg KB

    Extras-
    1) 42.5
    2) 51, 53.5, 56

    ReplyDelete
  4. DCOctober 17, 2016 at 7:59 PM

    A) 135kg
    120kg x 10
    Extras 1) 65kg

    ReplyDelete
  5. Ray ClewettOctober 18, 2016 at 5:59 AM

    A) 145 kg, 127.5 x 4

    B) 8:20 rxd

    ReplyDelete
  6. Jen- Never Old ChookOctober 18, 2016 at 8:30 AM

    A) 59.5 61.5 62.5 65 67.5 70
    52.5x17
    B) 8.07 20kb
    Extra 31 38 39.5 41.5
    Row 225 220 217 220 220 220

    ReplyDelete

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