Super Youth
(A) Back Squat-Retest 1RM
(B) Individually complete-3 Rounds of 50 Air Squats, 7 C2B Pullups, 10 Hang Power Cleans
(C) Muscle Ups
Beginner/Intermediate
(A) Back Squat-Retest 1RM
(B) Individually complete-3 Rounds of 50 Air Squats, 7 C2B Pullups, 10 Hang Power Cleans 50/35kg
(C) Muscle Ups
Advanced
(A) Back Squat-Retest 1RM
(B) Nasty Girls-3 Rounds of 50 Air Squats, 7 Muscle Ups, 10 Hang Power Cleans 63/43kg
(C) Muscle Ups or C2Bar Pullups
Focus- (A) Dont be greedy. If you PB by 5 or 10 great. But if your not feeling it then a 1kg improvement is worth taking (B) If you are proficient at Muscle ups then do them. If not sub C2Bar Pullups (C) If you did M/U in part B then complete in least amount of sets 21 C2Bar Pullups immediately after B. If you did C2B then practice muscle ups here under fatigue.
A) No PB today. Felt good before training started but once the weight got on it felt heavy. I did 180kg but it felt really heavy so i knew i was in trouble when i went for the 200kg. Wasnt to be...
ReplyDeleteB)I did the chest to bar.. 6.35 min the legs are gonna be sore as in 2 days i know it already..
C) Still cant get a M/U out.. Very frustrating...
Good session though. The WOD was really fast and heavy so cant complain...
A) No PB today for me either. i failed once at 135 which was my old 1RM and then got it the second time. I'm really lacking strength in all the fundamental movements, hopefully soon i will see some improvements
ReplyDeleteB) loved this one tonight.
10:24
C) took 4 sets to get 21 C2B
break down was 9,6,4,2
i was really annoyed that i dropped with only 2 left i think i could of got them out when i look back at it. next time!
A) Back Squat PB at 102.5kg (up from 100kg). Stand by there's more to come on this movement.
ReplyDeleteB) 13:50. Not feeling it tonight. C2B still needs a lot of work. Hang power cleans felt heavy too and squats slow. Overall needed more OOMPH!!! Great to get a session in early in the week.
Did the Back Squat at home today, an I'm back. Hit the 150kg, twice.
ReplyDeleteBack squat - 100kg (New PB im now in the 100 club woop woop)
ReplyDeleteWod - did chest to bar 7.32
last set of hangs were heavy and could not find my rhythm
muscle ups - 3 sets of 2 then 4 singles
you have been working hard mel another pb... cos your amazing.
Delete(A) BS 90kg (PB from 85). Had a go at 92.5 but you know sometimes you get down, and you know you aren't getting back up!
ReplyDelete(B) C2B 11:09 - alternating hand grip really helped!
(C) I was hoping for Muscle Up Monday, but no love. YET. I won't give up.
2 weeks til the opens!! WOOP!
A) Back Squat 135kg (PB)
ReplyDeleteB) WOD 15:03 with C2B
C) Couldn't hit a muscle up tonight.
A) PB back squat 53kgs tried for 55 but couldn't get up.
ReplyDeleteB) Did normal pull ups this wod 12:24
Only just starting to get the chest to bar movement.
A) Back Squat of 130kg up from my last 1RM of 100kg
ReplyDeleteB) completed WOD in 12:50 with pull-ups
C) no muscle ups yet but they will come!!
a) back squat 53.2 thanks jody for telling me the right weight
ReplyDeleteb) did the wod in 9:00 min