Super Youth
(A) Bench or Floor Press & Weighted Strict Pullups-Find a New 1RM
(B) In teams of 3 3 Rnds Total Reps 1 minute ME - Russian KB Swings (Heavier Than Your Usual American), 1 minute ME - Back Squat - 40/30kg, 1 minute ME - Pull Ups 1min Recovery Between Rounds
(A) Bench or Floor Press & Weighted Strict Pullups-Find a New 1RM
(B) In teams of 3 3 Rnds Total Reps 1 minute ME - Russian KB Swings (Heavier Than Your Usual American), 1 minute ME - Back Squat - 40/30kg, 1 minute ME - Pull Ups 1min Recovery Between Rounds
Beginner/Intermediate
(A) Warm Up & Technique then OHS Overhead Squat 1RM
(B) Individualy 3 Rnds Total Reps 1 minute ME - Russian KB Swings (Heavier Than Your Usual American), 1 minute ME - Back Squat - 40/30kg, 1 minute ME - Pull Ups 1min Recovery Between Rounds
Advanced
(A) OHS Take 12min to establish a ME Overhead Squat
(B) Individualy 3 Rnds Total Reps 1 minute ME - Russian KB Swings (Heavier Than Your Usual American), 1 minute ME - Back Squat - 60/40kg, 1 minute ME - Pull Ups 1min Recovery Between Rounds
Focus- (A) Plan out your lifts. You need more time to recover closer to your ME then you do at the start (B) ME is Max Effort. Don't go home wishing you had done 1 more rep.
Snatch 60 PB
ReplyDeleteOHS 73 PB
Can't remember our team score in the wod
Really enjoyed tonight's session!
(A) Snatch 33.2 - I feel like getting over the 35kg barrier is within my reach. Need to have a fresh day for snatches.
ReplyDeleteOHS 45kg (PB) - Jody pointed out it was pretty on par for being 10kg over my snatch weight, so happy I got there but it wasn't fun to make those last 2 lifts (so close to not getting deep enough). But when I got them, it was such a win!
(B) Russian KBs @ 24kg, BS rxd, P/U definitely my weakest link. But the maths component was the hardest part!!
P.S I am 40 burpees in debt for late posting - keen to do them monday! ;)
Saturday catchup
ReplyDeleteOHS 70,75,80,85,90,95,100kg yeeeeah. I've been wanting to get a hunge over my head for a while.
WOD - 12min AMRAP 50kg Snatchs, 20 DUs - 9+5
I normally don't get to Saturday sessions, either work or a sleep in. But it was a fun day today.