Super Youth
(A) Back Squats & Strict Press - Warm Up to 70% of your 1RM then perform 3 reps, then 3 reps @ 80% then 3+ reps @ 90%
(B) In teams of 2 5 Rounds 1 x Full Gasser (2Handed Touches) 5 x Power Clean
(A) Back Squats & Strict Press - Warm Up to 70% of your 1RM then perform 3 reps, then 3 reps @ 80% then 3+ reps @ 90%
(B) In teams of 2 5 Rounds 1 x Full Gasser (2Handed Touches) 5 x Power Clean
Beginner/Intermediate
(A) Warm Up Technique then Clean & Jerk 1RM
(B) In teams of 2 5 Rounds 1 x Full Gasser (2Handed Touches) 5 x Power Clean
Advanced
(A) 2 x Full Clean + 1 Jerk-In 10min find MAX Load THEN With Same Load EMOTM x 6 (1 x Clean & Jerk)
(B) In teams of 2 5 Rounds (Work/Recover 1:1) 1 x Full Gasser (2Handed Touches) 5 x Power Clean @ 65-70% of 1RM Clean
(B) In teams of 2 5 Rounds (Work/Recover 1:1) 1 x Full Gasser (2Handed Touches) 5 x Power Clean @ 65-70% of 1RM Clean
Focus-(B) Flat Out gassers
2C&J 60, 60, 73, 83kg fails 3 attempts at 95kg on the jerk.
ReplyDeleteEMOTM @83kg 6/6mins
WOD @ 73kgs
1:25, 1:27, 1:27, 1:31, 1:28 (7:18)
(A) Worked up to 80kg, 6/6 EMOTM
ReplyDelete(B) 70kg. 1:27, 1:36, 1:46, 1:43, 1:44 (8:26)
(A) Worked up to 45.7, failed on 48.2 - not entirely phased by that considering how my shoulder had been feeling the past day and half.
ReplyDeleteEMOTM 5 / 6 lifts.
(B) WOD @ 35.7
1.24, 1.21, 1.19, 1.22, 1.21 (6:47)
Worked up to 55kg happy with this as my one is 57kg
ReplyDeleteEMOTM 4/6
WOD - This was not my night for the runs I apologise to my team mates for such disgusting run times and forms I was so annoyed at myself.
I was able to make up run times with quick power cleans
R1 1.29
R2 1.27
R3 1.46
R4 2.1
R5 1.51
Total time 8.43
Wednesday will be more focused!!!!
Good to have Brownies sledging back in class you were on fire tonight!!!