Super Youth
(A) Bench Press & Weighted Pullup 1RM
(B) WOD Games 21/15/9 WOD 5
Beginner/Intermediate
(A) Back Squat-Work to a 1RM
(B) 10 x 100m Sprints OTM
Advanced
(A) Back Squat 1x5 @60% - 1x3 @70% - 1x2 @80% - 1x2 @90% - 1x1 @95% - 1x1 @103%
(B)10 x 100m Sprints OTM
Focus-(B) Max Effort on each sprint. Record Slowest 100m & Fastest 100m
Worked with sonny for deadlift 1rm
ReplyDeleteSonny 200kg
Locky 182kg
100m sprints 12s - 16s
(A) Back Squat worked off 70, but was encouraged to go a bit heavier and ended up with 75.7kg! More than 103%, PB! Thanks Browney!
ReplyDelete(B) 13s
17s
I still reckon you could have gotten 80kg. But great job
DeleteBack Squats:- 90,105,120,135,142.2,154(f)kg.
ReplyDeleteSkills, practiced multiple Muscle Ups (2) with lock out, also got my first strict HSPU (about time).
100m sprints 12 & 18s
I would be good to get the box out on a track an run a handicap race.
"CFS Gift"
A) Back Squats performed 6-10-2012
ReplyDelete5 @ 73kg
3 @ 85kg
2 @ 96kg
2 @ 110kg
1 @ 115kg
1 @ 125kg
+ 1 @ 130kg new 1RM
B) Performed 4-10-2012
Fastest 15s
Slowest 17s
Also Performed Split Jerks to 75kg
Bs- working off 118kg, all lifts successful. Still some left in the tank Whoo.
ReplyDeleteSprints. 11 sec and 16 seconds