Strength
Squat
3-3-3 (or more)
1st Working set @ 80% 1rm
2nd Working set @ 85% 1rm
3rd Working set @ 90% 1rm
WOD
In Pairs, Every minute on the minute for 12 minutesThe first 6min, Athlete A performs KB Swings for the first 30 seconds of that minute whilst Athlete B rests. Then after 30 seconds Athlete B will Air Squat for the remainder of that minute. Then they will switch & Athlete B will start the swings for 30 seconds whilst Athlete A rests. Then after 30 seconds Athlete A will Air Squat & so on for 6min.Minutes 7-12
The same format occurs but with KB Swings & Push Ups.
Score KB Swings, Squats & Push Ups.
KB Swings are 24/16kg
Compare: HERE
Stabilization
3 x 20 Ring Push Ups
(If you cant do 20 reps unbroken, do Max reps)
Post loads/score to comments
worked with andrew today.and jacob on the strength.
ReplyDelete3@70kg
3@80kg
8@90kg(one rep better then last time around.)
w.o.d16kg k.b
reps=380.(so close to mitch and carl. next time guys.)
ring push ups.
12,11,13
great job to andrew tonight. had fun working with ya mate. just remember technique with the squats mate. dont want to do ya back in.
and jacob great work on those back squats.
Worked with Justine and Janine for strength
ReplyDelete3 x 3 @ 35kg.
w.o.d. 12kg k.b
Justine and I did 313 reps. (good work Justine)
Not very good at ring push ups.
Didn't train this morning with the Sunshiners at CFP so i caught up on a few things tonight with Michael and the CFS crew.
ReplyDeleteBack Squat worked off 150kg 1RM
3 @ 110 Max rep double unders 1 attempt 14
3 @ 115 Max rep double unders 1 attempt 71
4 @ 120 Max rep double unders 1 attempt 78
Then some Kippins HSPU Max reps in a row
4 & Max rep KTE 1 attempt 22
3 & Max rep KTE 1 attempt 19
3 & Max rep KTE 1 attempt 17
Mitch took charge of some Tabata work before the 7pm group.
Push Ups 8, 8, 8, 8, 8, 8, 8, 6
Then Ring HSPU with the CFS Night Owls
16, 10, 11
Hoping for no Push Ups tomorrow.
Squats
ReplyDelete3 @ 55kg
2 @ 64kg
1 @ 64kg
Pretty disappointing.... i guess we all have our off days sometimes though.
WOD with Super Cindy - 392 reps.
We added it up wrong on the night and jipped ourselves by 70 reps! haha. Yay for taking photos of the white board.
Ring push ups
5, 4, 4.
Tabata push ups
ReplyDelete10,10,10,10,10,10,10,11
Total = 81
Tabata sit ups
16,17,15,12,12,11,11,10
Total = 104
Tabata ring dips
12,6,4,4,4,4,3,3
Total = 40
Squat
3 @ 110kg
3 @ 115kg
10 @ 120kg
WOD - worked with Karl - 386 reps
Mitch
40,41,41,33,30,31
Total = 216
Karl
13,30,30,34,25,24,14
Total = 170