Super Youth
(A) Warm Up Technique then Deadlift
(B) In teams of 2 3 Rnds 14 Power Clean 20 Box Jumps 14 Deadlifts (same weight as Power Clean)
Beginner/Intermediate
(A) Warm Up Technique then Deadlift
(B) In teams of 2 3 Rnds 14 Power Clean 20 Box Jumps 24/20 14 Deadlifts (same weight as Power Clean)
Advanced
(A) Good Mornings 3 x 5
(B) Deadlift 1RM Build to a 1RM
(C) In teams of 2 4 Rnds 14 Deadlifts @ 60% of 1rm 20 Box Jumps 30/24 14 Power Clean (Same as DL)
Focus- (A) Build in weight over the course of 3 sets (B) Strategise your weight increases to improver your 1RM (C) The power clean will be heavy. It most probably will need to be done in singles. If the 60% is to heavy go as close as possible to the R'xd Weight
(A) Worked to a 1rm Thruster. PB'd @ 93kg
ReplyDeleteFor the Wod I worked with Brendan.3 rounds of 10 Thrusters 60kg, 20 box jumps (30"), 10 OHS 60kg. Completed in 7 min something.
good prep for the weekend! Bring on MOS
Bring it on team Mate!!!!!
DeleteSuper Youth
ReplyDeleteGood session!
(B)
Power clean @ 42kg
Deadlift @ 65kg
Box Jumps @ 12"
Going to spend spare box time in the next couple of weeks on Burpee Technique and Box Jumps! Want to get them going better...
A) Good Mornings
ReplyDelete5 x 33kg
5 x 33kg
5 x 38kg
B) 1RM Deadlift
180kg new PB
C) WOD with Rookie
DL @ 108kg
Box @ 30"
PC @ 80kg
OMG I finally made a 100 club and lets just say it feels AWESOME to be part of the club!!!!
ReplyDelete103.2 kg dead lift woohoo. It felt good
WOD 12min
Worked with Woody who was on fire!!!!
Deads at 60kg
Power cleans at 50kg
So pumped for Newcastle this weekend we have a strong team!!!
Woody awesome work stepping up for individual for Newcastle!!!!
Did this WOD on Thursdays catchup.
ReplyDeleteDead Lift 180kg. New PB + 10kg.
WOD with Locky @ 100kgs ( which made the PC's interesting) I think we both dropped 1 each round.
Time 23:00 mins.
Well done mate.