Tuesday 26th June – 2012
Gents:
A. Seated box jump, sit on small box then jump onto higher box, 1rep every 30sec for 5min
B. Clean grip DL @ 21X0, 3reps @ 50% RM; rest 50sec x8
C1. Hang power clean, 3,3,3; rest 2:30 – each set tough
C2. AMRAP strict ring dips; rest 2:30 x3
D. 20 Heavy Russian KBS; rest 2min x3
________________________________________________
Ladies:
A. Eccentric rack dips @ 30A0, 1.1.1; rest 90sec x5
B. 3 Hang power cleans, start @ 70% effort, every min for 10min – increase load @ min 3&7
C1. Clean grip DL @ 30X0, 8,6,4 rest 10sec x4 – each set tough
C2. AMRAP push ups + 30m bear crawl; rest 2min x4
D. 35 Russian KBS @ 20-24kg x 1-2 sets
Post your training notes to comments
Pete: FS 1rm
Posted on June 25, 2012, in Daily Group Training and tagged B32 athletics, core iso, Group Training Canberra, o-lift intense, UB-V press intense. Bookmark the permalink. 11 Comments.
A. 600 -> 600 + 4 x 15 plates
B. 80
C. 55, 57.5, 60 (PB?)
D. 16, 12, 13
E. @ 40
Notes:
A. Fun – executed like a limbo competition with Pete/Mark.
C. Technique still not good but able to sneak up the load a little.
Training like a lady lifting like a beast. Yes I think so.(:
A. Eccenteic rack dips- box ticked
B. 25reps @30kg 25reps @32.5kg 12 reps@35kg total reps= 62
C1. 50kgx10 55kgx8 57.5kgx6 60kgx4
For set 3 the last couple of reps were not TNG, focused on proper form/explosive speed
C2. 16,13,9,10 + 30m bear crawl(3 laps of wooden runner)
D. 35 Russian KB swings @20kg
Did we do part B correctly? Reading the prescription as written I would interpret it to be 3 hang pwr ever minute on the min rather than consistenly amap. Therefore if that is correct we should have totaled 24 reps with the increased load on minute 3 & 7. Curious.
I think you’re right Kahla, awwwww man, that was a lot of power cleaning. I can feel it already
Should have been 30 total reps.
P.s this session kicked my ass! Hard work especially those bear crawls! My hamstrings were screaming and my arms where doing well to hold on. Really enjoyed it. (:
thanks team for putting my weights away.
A. done
B. 33 reps @ 30kg, 32 @ 32.5, 21 @ 35kg = 86
C1. 50kg/10, 55/8, 60/7 oops, 65/4
C2. 17, 17, 14 – arms started to get nervy, 12 – slow lowering and wormy going up before nerves started sparking again, all on knees
D. @ 24kg, forearms and general overall body area was fried
dude…. ouch
A. 60cm +
B. 82.5
C1 60, 65, 70
C2 8, 9, 7
D. 40
A. Eccenteic rack dips- box ticked
B. 15kg, 17.5kg, 25kg
C1. 35kg x10 37.5kg x8 45kg x6 50kg x4
C2. 15,11,11,8 + 30m bear crawl
D. 35 Russian KB swings @16kg x 2
A: 83.5cm
B: 100kg
C1: 60, 65, 70kg
C2: 10, 10, 9
D: 40kg
Notes:
C1: Should have gone heavier. Not tough.. These were tough #’s back in the last PC cycle (feels like a while) must have improved with out even training them!
C2: Rings started swinging around but movement kept strict. Braced my core more in last set and saw an instant improvement.
Some variety tonight, enjoyed it!
A: box + 4 plates
B: 70kg
C1: 50kg, 50kg, 50kg
C2: 13, 11, 8
D: 32kg – these got tough in the end