(A) SQUAT
Back Squat - 1x6 @70% - 1x6 @80% - 1x3 @90% - 1x2 @95%
Front Squat - 1x5 @65% - 1x4 @75% - 2x4 @80%
(B) THRUSTER
Max rep of unbroken Thrusters 50/35 x 3, 1 minute rest between sets.
unbroken for this means no stopping anywhere. If you pause at the bottom, on the rack or overhead it is a broken set.
(C) HANDSTAND
Accumulate 1minute in a free standing Handstand (No wall
(D) 500m Row for Time
(A) Worked off wk4 session to pick up where i left off. BS 8x 87kgs, 6/8x 93kgs, 3/6x 106kgs, 4/6x 106. Had to scale weights down. FS 5x 70, 75, 80, 85kgs
ReplyDelete(B) Worked @ 43kgs 15, 10, 6
(C) Need to work on standing still balance and keeping body straight.
(D) 1.46 way off the mark with this.
Felt good to be back n see the crew after two weeks off. Glad to see the SUPER CFS t-shirts being worn with pride! Cheers Jody
B.S 6@91
ReplyDelete6@105
3@117
3@125
Thrusters 80kg pb
85kg fail
Teamed up with Mitch
50 kg thrusters done 67 combined in 6 mins
1.6 km run tof finish , can't remember time
(A) BS worked off 70 - 50, 55 , 62.5, 65.7
ReplyDeleteFS worked off 65 - 42.5, 48.2, 53.2, 53.2
(B) @33kg 11, 6, 7 - left arm always gives up first.
(C) Its all about confidence, I get too nervous!
(D) 1.51 - can't believe ONE sec out from rowing team. Next time!
A) Back Squat
ReplyDelete6 @ 85kg
6 @ 98kg
3 @ 110kg
2 @ 115kg
Front Squat
5 @ 63kg
4 @ 73kg
4 @ 76kg
4 @ 76kg
B) Thrusters @ 33kg
9, 10, 12
C) Handstands complete with spot from Jody
D) 500m Row 1:35
Back squats- 83, 95, 107,113 felt good. Am looking forward to a new 1 rm.
ReplyDeleteThrusters@ 50kg 22,11,9