Super Youth 4:30pm
(A) Pistol Squat Technique, Progression & Practice
(B) Back Squat 3@80, 3@85, 3+@90%
(C) Individually complete 5 Rounds 10 Single Arm KB Thrusters 24/16kg, 15 Air Squats, 15 KB Swings
Beginner 6am & 7:30pm
(A) Back Squat-Work within the limitations of your movement
(B) Individually complete 4 Rounds 10 SIngle Arm KB Thrusters, 15 Air Squats, 15 KB Swings
Intermediate 6am & 6:30pm
(A) Pistol Squat Technique, Progression & Practice
(B) Back Squat 3@80, 3@85, 3+@90%
(C) Indvidually complete 5 Rounds 10 KB Thrusters 24/16kg, 15 Air Squats, 15 KB Swings
Advanced 5:30pm
(A) Indvidually complete 5 Rounds 5 Double KB Thrusters 24/16kg, 20 Double Unders
(B) Back Squat-EMOTM for 4mins 4 Reps @ 80% of 1RM.
(C) Indvidually complete 3 Rounds 15KB Swings 32/24kg, 15 Pistol Squats
Focus- (A) Aim for unbroken (B) This is 1 more rep per set then last cycle but 4 less reps overall at the same percentage. It's manageable (C) Aim for unbroken
WOD A @ 20kg. 5:05 ( 3 sets if unbroken DU
ReplyDeleteBack Squats @ 115kg 4/4
WOD B @ 28kg 4:26 all unbroken.
(A) 6:53 @ 16kg 6:53
ReplyDelete(B) BS @ 72.5 - successful but shaky. Thanks to JDR & Mel for the extra encouragement to get back up!
(C) 8:36 @ 24kg - couldn't even get the first 15 KB unbroken! Wow, heavy KB was heavy. Finishing the rounds was my only goal!
Good session.