Friday 1st June – 2012
A. Bsq @ 30X1, same working load as last week, AMRAP; rest 4min x3
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B Gents: Pull ups, Unbroken sets, 5,7,10,15,10,7,5; for time
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B Ladies: AMRAP Strict ring rows in 4min @ 90cm height, knees @ 90deg.
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C. BB walking lunges, 10 tough steps; rest 2min x5
Gents: Post your loads, reps and time
Ladies: Post-
A. Loads & reps for BSq
B. 1. Total reps achieved
2. BWT
3. The answer to : BWT/65 * 50
4. Answer 3 minus answer 1.
Eg.
1. 45
2. 63kg
3. 63/65*50= 48.4
4. 3.4
Mark is clearly DONE and Dave is clearly just starting! AD x 1min = hell
Posted on May 31, 2012, in Daily Group Training and tagged B32, CP based, squat intense, UB vertical pull volume. Bookmark the permalink. 13 Comments.
3×3 reps 70kg
78 reps in 4 mins – equation=60
20. 25. 30. 35. 40
A. @40kg – 7, 10, 8 – so I guess my 80% should be more like 45-47kg
B. 40 reps
C. 10 russian step ups on 3x15kg plates – 15kg, 15, 17.5, 18.5, 20
A. @40kg – 7, 10, 8 – so I guess my 80% is more like 45-47kg
B. 40 reps
C. Russian stepups 10 reps on 3x15kg plates @ 15kg, 15, 17.5, 18.5, 20
A. 3,3,2 reps @65kg
B. 72 reps in 4 mins, needed 50
C. 20,25,30,35,40
A. @ 45kg – 5,5,3
Knees and upper body were all over the place today
B.
1: 79 reps
2: 63kg
3: 63/65*50 = 48.5
4: 48.5 – 79 = -30.5
C. 15, 20, 22.5, 25, 27.5
A.@ 55kg – 7,7,6
B.
1: 69 reps
2. 67kg
3. 67/65*50 = 51.5
4. 51.5 – 69 = -17.5
C. 15kg, 20, 22.5, 25, 27.5
A: 80×7, 90×5, 90×5
B: 7:10 (4:45 @ rep 58 – failed last rep)
C: @40
Notes
A: Only did 2 warm up sets which was not enough.. hamstring feeling crap in the 90′s needed to be warmer.
B: Hands started to bleed in my last set of 5 so lost grip.. rested way to long as I got the 5 out easy in the end. Lesson learned for next time.. Also trying to muscle it more than kip which made it harder on my grip.. need to find a happy medium
A. 85×10, 85×8
B. 5:36
C. 40×10, 40×10, 50×10, 50×10, 50×20
Notes:
A. So apparently I have a low NME… Started to bail out and lose slight depth in the second set. Sacrum uncomfortable – advised to pull the pin. Coaching nugget: Knees drifting in are a sign the glutes are turning off – hence the knees out mantra – gold, will help me to visualise…
B. Exactly the same time as the similar test last fortnight but with extra PUs (>10). Removing the pause at the top definitely assists efficiency. Last rep chin a whisker short but Ross gave it to me
C. Stayed reasonably light due to recent injury – did a few extra reps last set focusing on glute activation.
A: 60kgx5, 62.5×6, 65×6
B1: 72
B2: 65
B3: 65/65*50 = 50
B4: 50-72 = -22
C: 25, 30, 35, 35, 35
A. 80kg 4,5,6
B. PU 2,4,6,4,2 4min. +
C. 1 set 5kg… then fail with 10kg
B. should be 2,4,6,8,6,4,2
A. 80 x 4. 80 x 4
B.2.04
C. 1 set of lunges at 40 kg
Did 3 x 2 min rounds of boxing yesterday and very sore at fatigued pro shouldn’t of trains but took very easy
A: 70 x 7, 75 x 7, 80 x 7
B: 60 strict ring rows in 4 mins (lacked intent)
C: 40kg x 5