Strength
Power Clean
5-5-3
WOD 21-15-9
Back Squat 60/45
Double Unders x 3 (eg; 1st round = 63)
KTE
*Only one person working Squats at any time
*Rotate in reps of 7 each on first round 5 & 3 in next etc
*Reps for DUs are as a TEAM, so its 63 in total for both athletes & both can work at same time
*Both can work KTE at same time & its 21-15-9 reps each
Stabilization
3 x Max Reps Sit Ups in 45sec with plate overhead (Newy Made Of Steel)REST 15sec between sets
Post loads/time to comments
worked with nathan tonight
ReplyDelete(not my husband)
5@22kg 5@30kg 3@35kg
w.o.d 18:14 30kg bar b.s
stabilization= 45sups @ wodden plate
everyone worked well tonight.
dom and jess pushed hard tonight.
looking forward to top dog.
worked with mark tonight.
ReplyDeletep.clean 5@60kg 5@60kg 2@70kg 1@70kg
w.o.d= 18:40 50kg bar b.s
stabilizatio= 44sups 5kg plate.
worked ok tonight not to happy with my
knees to elbows & double unders.
happy with my back squats and power claens.
great job mark you got me going.
to jess and dom well done on those d unders.
bel and nath worked really well together.
andrew and lucas are really pushing hard.
Yeah a great buzz in the box tonight. I knew i would have trouble sleeping tonight if i just came straight home so i did the strength work with some max rep KTE and doubled my KTE's on double unders? Confusing. It makes sense in my head.
ReplyDeletePower Clean 5 @ 90kg, 18 KTE, 36 D/U
3 @ 90kg, 12 KTE, 24 D/U
3 @ 90kg, 11 KTE, 22 D/U
Looking forward to having a CFS team in for the TOP DOG GAMES. Welcome aboard Belinda & Nathan
Great level of comptitiveness in the box tonight,very close finish.
ReplyDeleteOur DU's let us down Nath, otherwise we had Jess an Dom.
Power Cleans: 5@70kg, 5@70kg, 3@80kg, 2@90kg [1f]. I rushed the last set, should have taken my time.
WOD 18:40 @50kg
Stabilization: 42Situps @10kg
did this WOD at Penrith
ReplyDeletePower Cleans
5 @ 50kg
5 @ 50kg
3 @ 52.5kg
3 @ 52.5kg