Tuesday 7th September 2010 – Double
Part 1. @ 6am
‘Experienced’
A. Deadlift, 5,5,5+ @ 65%, 75%, 85%* B. Shoulder Press, 5,5,5+ @ 65%, 75%, 85%* C1. DB split squat – 8-10reps, 3010; rest 90sec x3 C2. DB anterior seated shoulder press – 8-10reps, 2020; rest 90sec x3 * %’s based on 90% 1rm aka wendler 5/3/1‘Beginner’
A. Deadlift – 5reps; rest 3min x5 B. Shoulder press – 5reps; rest 2min x5 + 3 RFT: 20 walking lunges 20 push upsRest 4+hrs
Part 2. @12pm and 6pm
8 Sets: Run 200m @ 90% 15 Unbroken 2pd KB Swings Rest 90secPost your training notes, loads, reps and set times to comments
Men and meat bbq wrap up
Posted on September 6, 2010, in Daily Group Training. Bookmark the permalink. 10 Comments.
part 1.
A. dead lift – 85, 95, 110(11-lost grip… 20sec off then 3, 10sec then another 3)
B. shoulder press – 42.5, 50, 55kg (9)
C1 – 16, 16, 20kg (all 10/10)
C2 – 15, 15, 20kg (all 10/10)
A. DL 90kg/105kg/120kg 5/5/9
B. SP 37.5kg/42.5kg/47.5kg 5/5/14
C1 10/10/10 no weight
C2 10kg/15kg/20kg 10/10/8
A: 95, 107.5, 122.5/11
B: 35, 40, 45/7
C: 12kg, 15kg x2
D: 15kg (2nd and 3rd sets clustered 4/2/2)
Nick
Part 2
run 200m
15 kbs @ 32kg
1:25, 1:16, 1:27, 1:33, 1:34, 1:43, 1:38, 1:33
Nick
A – 100, 115, 132.5 (5) felt really weak…expected at least 8
B – bar only – focused on technique, didn’t want to aggravate shoulders
C1 and C2 – v light, focused on technique – @6.25kg
Bonus – Tabata Ball slam @10 kg…14/12/11/11/10/12/11 this was fun…
MD
Beginner workout
deadlift – 90, 105, 120, 120, 120 – have the power but need better tecqunique for the heavier weights
shoulder press – 35, 40, 50, 55, 60×4 reps
felt good the whole way
lunges and pushups – 5:29 – need better strength endurance on the pushups
A. 100×5-115×5-130×7
B. 37.5×5-45×5-50×6
C1. 12kgx10-15×8-15×10
C2. 10kgx10-15×8-15×8
pwo: 50g salmon, 3g l-g, 1/3 banana
Part 1:
A: 85, 90, 95, 100
B: 35, 37.5, 40, 42.5
C: ~3min
Part 2:
@ 24kg (all unbroken)
1.27, 1.23, 1.58, 2.44, 1.58, 2.23, 1.26, 2.00
Notes:
- pwo (am): eggs, bacon, avocado
- pwo (pm): megaburn bar
- PB on deadlift and press (2.5kg)
- runs felt lethargic (range >1min)
- increase in KB weight by 4kg and held consistently throughout WOD
Beginner (from home)
A. 35kg x 30 reps x 5 sets. No more plates yet hence low load.
B. 25×5, 30×5, 30×5, 35 fail. 5kg better than 1 month ago.
C. 6:51 pushups tough
Part 2
8x
run 200m
15 kbs @ 16kg
90sec rest
1.31, 1.25, 1.57, 2.35, 1.40, 1.30, 1.45,1.49