Super Youth
(A) Deadlift - Warm Up to 70% of your 1RM then perform 3 reps, then 3 reps @ 80% then 3+ reps @ 90%
(B) Individualy for time complete 21-15-9 SDHP & Push Press
Beginner/Intermediate
(A) Deadlift - Warm Up to 70% of your 1RM then perform 3 reps, then 3 reps @ 80% then 3+ reps @ 90%
(B) Individualy for time complete 21-15-9 Deadlift Strict Press @ 50% of 1rm
Advanced
(A) 5 x 3 Deadlifts with 3 x 8 weighted pulllups between sets
(B) "Diane" 21-15-9 Deadlift HSPU
(C) "Annie" 50-40-30-20-10 Double under Abmat Situp
Focus-(A) Work to a heavy 3 over 5 sets (B) If your not doing as R'xd pick to either go heavy on the deadlift or more challenging on the HSPU, not both
Super Youth ;)
ReplyDeleteDeadlift
10 Reps @ 100kg!
Estimated 1RM: 133kg
Most current 1RM: 120kg
(B) 3:21
(C) Run Relay - Team Effort Jack, Greg and I, Bronze!
Good session, calfs acting up again but working on it!
Deadlift - 3@115 3@131 5@147.5
ReplyDeleteDiane - 21,15 ,9 100kg. 11:07
Tabata- 8 rd D/U 64 total
Tabata- 8rd Abs 93 total
Catch up Saturday.
ReplyDelete3 @ 50, 55, 60, 65, 75
(B) Diane
DL @ 50, HSPU with blue / red band
7:35
(C) Annie 11:41
Really enjoyed this Saturday session with Jody & Kerry, my abs are still aching (it's Monday morning!).
A) Deadlifts
ReplyDelete3 @ 120,3 @ 130,3 @ 140,3 @ 150,3 @ 160
Strict Pullups 5 @ bw,4 @ bw,4 @ bw,
B) Diane (DL @ 100kg & Burpees for HSPU)
8min 19sec
C) Annie (RXD)
9min 53sec
Annie 11:38 31 November
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