(A) Deadlift
10-8-6-4-2-1 reps at 65–70–75–80–85-90%
rest 3–5 min. between sets
(B) 4 Rounds
8 x Burpees
10 x Deadlift: 90/65/55
12 x Wall Balls: 9/6/4kg
14 x RKB Swing: Heavy
(C) Tabata
Any bodyweight movement
EXTRAS
(1) 2-Position Clean (floor, knee) - Max in 12min -Then- 1@95% & 1@90%
(2) Clean Pull on blocks (knee height) - 1x2@110% - 1x2@115% - 1x2@120%
A) 58,63,67.5,72,76.5,81
ReplyDeleteB)10.55 DL @65kg WB @4kg
A) 70, 75.5, 80.5, 86, 91.5, 97
ReplyDeleteA) 10x156, 8x168, 6x180, 4x192 (misread the board thinking it was 2x90% so 2x216
ReplyDeleteB) 10:52 Rx
A) Worked up to a 1RM 80kg.
ReplyDeleteB) 13.01 - harder than it looked!
First 2 rounds - Deadlifts 45kg, WallBalls 4kg, RKB 16kg. Second 2 rounds - decreased deadlifts to 40kg (thanks Al), WallBalls 4kg, RKB 16kg.
You killed it!!! 80kg is amazing!! Well done :)
DeleteA) 140,150,160,170,180,190
ReplyDeleteB) 7:55 rxd
A) 72 82 92 97 102x1 failed as a two
ReplyDeleteB) 8.22