Monday, January 7, 2013

Wendler Back Squat Cycle Wk 3 "Heavier"

Super Youth

(A) Back Squat 1 x 5@85% - 1 x 3@90% - 1 x 1+@95%


(B) In 3:30mins-Max Rep Burpees with touch 6inch overhead.Recover 1min

(C) In 2:30mins-Max Rep Double Unders. Recover 45sec

(D) In 1:30-Max Rep Box Jumps 24/20inch

Beginner/Intermediate


(A) Back Squat 1 x 5@85% - 1 x 3@90% - 1 x 1+@95%
    
(B) In 3:30mins-Max Rep Burpees with touch 6inch overhead.Recover 1min

(C) In 2:30mins-Max Rep Double Unders. Recover 45sec

(D) In 1:30-Max Rep Box Jumps 24/20inch

Advanced

(A) Back Squat Warm Up 1 x 5@40% - 1 x 5@50% - 1 x 3@60% Working Sets 1 x 5@85% - 1 x 3@90% - 1 x 1+@95%

(B) In 3:30mins-Max Rep Burpees with touch 6inch overhead.Recover 1min

(C) In 2:30mins-Max Rep Double Unders. Recover 45sec

(D) In 1:30-Max Rep Box Jumps 24/20inch 
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9 comments:

  1. KerryJanuary 7, 2013 at 7:46 PM

    A) Working sets: 5x67kg, 3x76, 7x85.5kg
    B) 36
    C) 70 (sucked at these tonight)
    D) 25 (jumped up step down most of them, will try jumping down)

    ReplyDelete
  2. MelJanuary 7, 2013 at 9:19 PM

    Working set
    Worked off 92kg back squat
    5 @ 75%
    3@ 85%
    4 @ 95%

    Wod
    Burpees 51
    Double Unders 126
    Box Jumps 25

    Felt good in the burpees and double unders im annoyed at myself at my box jumps. Will work on this.

    Great session having all the advance crew back training together

    59days to the open people

    ReplyDelete
  3. BrettJanuary 7, 2013 at 9:31 PM

    Worked off 190kg back squat
    5@128
    5@145
    5@165

    WOD
    a)51 Burpees
    b)82 DU's
    c)20plus not real sure..

    First session back after 2wks of holidaying and drinking and eating the house down. Squats were fine but the cardio side of the WODS destroyed me. Lots of work to do. Have to make some changes...

    But still was a good session

    ReplyDelete
  4. StephJanuary 7, 2013 at 9:37 PM

    Working set
    5@40kg's
    3@45kg's
    1@51kg's equalled PB

    WOD
    a)38
    b)mixed with singles not sure how many
    c)30

    Sweated out all the TIGER beer from Thailand.. Will sleep well..

    ReplyDelete
  5. BrowneyJanuary 7, 2013 at 10:31 PM

    Back Squats @ 105,120,130 (3)
    Burpees- 51
    D/U-106
    BJs - 33

    ReplyDelete
  6. UnknownJanuary 8, 2013 at 8:56 AM

    (A) Worked off 85kg - 8 reps @ 95% (75kg)

    (B)
    a. 49
    b. 62?
    c. 35

    I'm looking forward to more conditioning! Feel like I need it.

    ReplyDelete
  7. LockyJanuary 8, 2013 at 9:41 PM

    B/S 5@ 106 3@128 7@135
    61 burpees
    95 D/U
    30 B/J

    ReplyDelete
  8. Luke MJanuary 8, 2013 at 10:23 PM

    worked off a 135 1rm. 8 reps on last set

    62 Burpees
    113 DUs
    29 BJs

    ReplyDelete
  9. Dave GJanuary 9, 2013 at 8:58 AM

    A) Back Squats 5 @ 81kg, 3 @ 92.5kg, 5 @ 102.5kg

    B) Burpees - 40 reps

    C) Double Unders - 48 reps

    D) Box Jumps - 23 reps

    ReplyDelete

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