Super Youth
(A) Deadlifts - Warm Up to 65% of your 1RM then perform 5 reps, then 5 reps @ 75% then 5+ reps @ 85%
(B) IN 17min Individualy complete Run 1200m THEN AMRAP OF 5 x Deadlift 15 x Pushups
Beginner/Intermediate
(A) Deadlifts - Warm Up to 65% of your 1RM then perform 5 reps, then 5 reps @ 75% then 5+ reps @ 85%
(B) In 17min Individualy complete Run 1200m THEN AMRAP OF 5 x Deadlift - 70/45 15 Ring Pushups
Advanced
(A) Deadlifts - Warm Up to 65% of your 1RM then perform 5 reps, then 5 reps @ 75% then 5+ reps @ 85%
(B) IN 17min Individualy complete Run 1200m THEN AMRAP OF 5 x Deadlift 15 x Pushups
Beginner/Intermediate
(A) Deadlifts - Warm Up to 65% of your 1RM then perform 5 reps, then 5 reps @ 75% then 5+ reps @ 85%
(B) In 17min Individualy complete Run 1200m THEN AMRAP OF 5 x Deadlift - 70/45 15 Ring Pushups
Advanced
Warm Up: Goodmornings 3 Sets of 8 heavy. 3 sets of 12 Gymnastic Movement Between
(A) BANDED DEADLIFT: 5-5-5 @55-60% of "Deadlift" 1rm. This is to be done as a Dynamic Movement. Control the load on the way down & once you get Band Tension on the way up "THINK FAST"
(B) In 17min Individually complete Run 1200m THEN AMRAP OF 5 x Deadlift - 90/65 15 x Ring Dips
(B) In 17min Individually complete Run 1200m THEN AMRAP OF 5 x Deadlift - 90/65 15 x Ring Dips
(A) Deadlifts - 10reps at 90kg
ReplyDelete(B) 1200m run in 7 minutes!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Not too great but a damn good achievement from my run times the other day averaging 2:50 per 400m so with that it would've taken me 9:30! So very happy!
Overall, Partnered with Callum, Lachie and Jak we scored 28 rounds + 31 reps!
Great team effort taking out first place! Great, amazing session!
(A) Banded DLs @ 60kgs & Red band
ReplyDelete(B) 1200m run in 5mins & 5 rnds + 17 @ 90kgs
A) Deadlifts @ 93kg & Orange Band
ReplyDeleteB) 1200m @ 6:03
3rnds + 4reps
(Ring Dips Rnd 1 Orange, Rnd 2 & 3 Red)
(A) Deadlifts @ 45kg with orange band
ReplyDelete(B) DL @ 60kg, 1200m 5:10 - 2 rounds + 13.
The DL seemed like a breeze after 15 ring dips - my arms were smashed!