Wednesday, February 6, 2013

Wendler Thruster Cycle 2 Week 2 "Heavier"


Super Youth

(A) Thruster  3@80%, 3@85%, 3+@90%  
  
(B) Individually complete 3 Rounds 5 Pullups, 10 Pushups, 15 Air Squats  

(C) In 1min Run 200m or Row 6 x 275/225m with a 30sec recovery repeat 6 times.

Beginner/Intermediate

(A) Thruster  3@80%, 3@85%, 3+@90%  
  
(B) Individually complete 3 Rounds 5 C2B Pullups, 10 HR Pushups, 15 Air Squats  

(C) In 1min Run 200m or Row 6 x 275/225m with a 30sec recovery repeat 6 times.  

Advanced

(A) Thruster  3@80%, 3@85%, 3+@90%  
  
(B) Individually complete 3 Rounds 5 Muscle Ups, 10 HSPU, 15 Pistol Squats  

(C) In 1min Run 250m or Row 6 x 300/250m with a 30second recovery repeat 6 times. 

Focus- (A) This is our last cycle before a retest. Don't look back on today and wish you had of done a few extra reps (B)  Not for time. (C) Every interval you miss you add another one with double the rest.
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6 comments:

  1. LockyFebruary 6, 2013 at 9:15 PM

    A. 3 @57 3@60 7@65
    B. kipping H/P and M/ U form is definatly improving and feeling good
    C. Run, run ,run, row ,run,run 6/6 love that 250m distance we should swap it for the 400m permanently ! Good session tonight with the crew!

    ReplyDelete
  2. Dave GFebruary 7, 2013 at 9:00 AM

    A) Thruster 3 @ 43kg, 3 @ 46kg, 7 @ 48.5kg

    B) 3 Rounds
    Ring Dips (yellow band)
    HSPU (Red band)
    Pistols (scaled depth)

    C) 2 rnds within 1 min + Row 301m
    3 penalty rounds completed.

    ReplyDelete
  3. UnknownFebruary 7, 2013 at 9:32 AM

    (A) 3 @ 34.7, 3 @ 37.2, 6 @39.25 - if I'd known 7 was the lucky number...

    (B) 3 rounds muscle up transition, HSPU with abmats (barely call them PUs that though!), pistols.

    If I work on my upper strength & power out of the kip maybe, just maybe, I might get a MU out.

    (C) 6/6 - no one likes sprints. No one! The only thing that kept me going was not wanting to do 7 sprints.

    ReplyDelete
    Replies
    1. UnknownFebruary 7, 2013 at 1:19 PM

      Are RXD HSPU only RXD without an abmat for your head?

      Delete
    2. MelFebruary 8, 2013 at 3:39 PM

      Yep thats right Nathan

      Delete
  4. UnknownFebruary 7, 2013 at 1:18 PM

    (a) I didn't have a 1 RM so i worked to a 1RM
    1 RM = 80kg tried 82Kg but failed.

    (b) After learning the proper technique for M/U's last week i managed to do all 25 M/U :)
    Also did the pistol squats for the first time without a plate on the floor.

    (c) Ran out of time for the sprints because of taking extra time to find the 1 RM thruster

    ReplyDelete

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