Super Youth 4:30pm
(A) 1RM Back Squat
(B) Muscle Up, Technique, Progressions
(C) Indvidually complete 4 Rounds 3 Muscle Ups 10 Front Squats 60/40kg
Beginner 6am & 7:30pm
(A) Back Squat-Work within the limitations of your movement
(B) Individually complete 4 Rounds 3 Ring Dips, 3 Ring Rows, 10 Front Squats
Intermediate 6am & 6:30pm
(A) 1RM Back Squat
(B) Muscle Up, Technique, Progressions
(C) Indvidually complete 4 Rounds 3 Muscle Ups 10 Front Squats 60/40kg
Advanced 5:30pm
(A) 1RM Front Squat
(B) Back Squat-12reps @ 85% of 1RM for time. Every break is a 1min penalty
(C) Individually complete Muscle Ups 30 Reps for time (10min Cap)
Focus- (A) Think 10kg+ on your 1RM clean. The stronger the better (B) Your penalty time starts from when/if you rack the bar (C) If you cannot do a muscle up then it is 30 Ring Dips and 5 False Grip Ring Rows on every break
(A)1RM Front Squat 120kg. 10kg pb
ReplyDelete(B)6,3,3. 4.06. 117kg
(C)22MU's. Struggled tonight with this compared to last time. Definately will be strapping up next time.
(A) 82.5kg (PB) Couldn't get deep enough on the 85, then 2nd attempt went down and couldn't get back up!!
ReplyDelete(B) I'm not sure now, 2:53? Or maybe 3:53 - didn't rack it though, that was my goal. A couple of painful no reps in there too.
(C) 30 Ring Dips & 3 x Rows. JUST made the 30 dips, with the last one in the last 4secs! No idea how many rows I did but there were a few times I only did 1 ring dip. :(
Trained this morn with (s)Mel.
ReplyDeleteFront Squat - 130kg, dropped 135kg.
Back Squat - 2 sets, had trouble in the squat rolling into my toes - need to find a fix for this.
Practiced normal grip Muscle Ups. Did 7 false grip singles
Intermediate class today:
ReplyDelete(a) New PB 105kg backsquat.
(c) 5:59 (40kg front squat) ring dips with yellow bands (2)
A) 1RM Front Squat 110kg (10kg PB)
ReplyDeleteB) Back Squats @ 115kg 3:50 (3rnds)
C) Ring Dips & Rows - 24 dips & 7 sets of rows (10min cap)