Monday, October 22, 2012

Back Squats & HSPU

Super Youth

(A) Back Squats & Strict Press - Warm Up to 75% of your 1RM then perform 5 reps, then 3 reps @ 85% then 1+ reps @ 95%

(B) Teams of 2 4 Rounds Max Pushups, 15 Power Cleans, 400m Run

Beginner/Intermediate

(A) Back Squats & Strict Press - Warm Up to 75% of your 1RM then perform 5 reps, then 3 reps @ 85% then 1+ reps @ 95%

(B) Teams of 2 4 Rounds Max Ring Pushups, 15 Power Cleans 40/30kg, 400m Run

Advanced

(A) Back Squat 10-8-6-4-2-1. 2 Warmup sets permitted before the set of 10. In between Sets HSPU same reps

(B) Teams of 2 Max UB Ring Dips, Max UB Power Cleans (60/43), 400m Run

 *Athlete A starts with Power Cleans whilst Athlete B starts with Ring Dips. When Athlete A finishes Power Cleans they swap. Athletes run 400m together.

Focus-(A) Your reps need to be AHAP and Unbroken which is constant movement. (B) Aim for max reps unbroken. 
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6 comments:

  1. JakeOctober 22, 2012 at 6:14 PM

    (A)
    Backsquat
    5 @ 60kg
    3 @ 66kg
    1+ @ 74 => 2 reps lost footing

    Strict Press
    5 @ 33kg
    3 @ 36kg
    1+ @ 41kg => 3 reps

    (B) Did really well partnered with Greg totaling 340 reps.

    Running: Progressing, did run program WK1D1 today! All apart of becoming a better athlete.

    Readying to hit the comps.

    ReplyDelete
  2. Luke MOctober 22, 2012 at 8:11 PM

    (A) B/S 10@80, 8@85, 6@93, 4@100, 2@105, 1@113 HSPU 10floor, 8paras, 6paras, 4paras, 5hparas, 3hparas

    (B) Total reps 85. run times 1:56, 1:50, 1:45, 1:43

    ReplyDelete
  3. UnknownOctober 23, 2012 at 9:14 AM

    (A) BS 10@55, 8@60, 6@65, 4@70, 2@75, 1@80 (PB)

    HSPU really just trying to get a grasp on kipping / the balance required. And the realisation I am probably going to have to rethink my hairstyle to pull them off!

    (B) 47 PC + 67 Ring Push Ups + 30 bonus
    Total reps: 144
    Runs: 1.27, 1.40, 1.34, 1.29

    Feeling more confident about touch & go PCs - I'm enjoying the WODs that include them so I can get better.

    ReplyDelete
  4. MelOctober 23, 2012 at 2:01 PM

    Bach squats
    10@ 60, 8 @65, 6@70, 4@75, 2@80 1@90 (PB)

    HSPU all unbroken kipping

    WOD - FAILED
    push ups 50
    Power Cleans 53

    Run 1 is 1.29
    Row 2 1.43
    Recover round 3 & 4

    ReplyDelete
  5. LockyOctober 23, 2012 at 2:25 PM

    B/s 5@100 5@114 5@127
    S/p 5@48 3@56 8@62
    Wod. Ring p/u 30,26,22,21
    P/c 19,17,14,15
    Run 1:40,1:40,1:39,1:37

    ReplyDelete
  6. Dave GOctober 23, 2012 at 3:15 PM

    A) Back Squats
    10 @ 80kg, 1 x HSPU 1 Abmat
    8 @ 87.5kg, 3 x HSPU 2 Abmat
    6 @ 95kg, 3 x HSPU 2 Abmat
    4 @ 102.5kg, 3 x HSPU 2 Abmat
    2 @ 113kg, 2 x HSPU 2 Abmat
    1 @ 120kg, 1 x HSPU 2 Abmat

    B) Power Cleans 15, 16, 16, 15 = 62
    Ring Pushups 15, 15, 15, 11 = 56
    400m 10, 10, 10, 10 =40
    Total Score = 158

    ReplyDelete

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