Tuesday 3rd July – 2012

Gents:
A. Seated box jump, sit on small box then jump onto higher box, 1RM
B. Clean grip DL @ 21X0, 2reps @ 60% RM; rest 60sec x8
C1. Hang power clean cluster, 1.1.1, dump each rep; rest 2:30 – each set tough
C2. Rack dips @ 20X1, 3-5reps rest 2:30 x3
D. FT: 15-12-9
Heavy Russian KBS
Burpees

________________________________________________

Ladies:
A1. Eccentric rack dips @ 30A0, 1.1.1.1; rest 90sec x5
A2. Hang power clean, 3 tough; rest 90sec x3
B1. Clean grip DL @ 30X0, 7,6,5,4 rest 10sec – each set tough
B2. AMRAP ring push ups + 30m OH plate carry; rest 2min x4
C. FT: 15-12-9-6:
Moderate KBS
Becks burpees

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Posted on July 2, 2012, in Daily Group Training and tagged , , , , , . Bookmark the permalink. 7 Comments.

  1. aliciamurphy77

    A2 30. 32.5. 35. 35. 35.
    B1 50. 55. 57.5. 60
    B2 12rep 10kg plate all rounds
    C didn’t do not up to it yet after 2 weeks off

  2. A2: 35, 37.5, 37.5, 40, 40
    B1: 50×7, 55×6, 65×5, 70×4
    B2: 9, 9, 5, 6 (rings)
    B3: 10, 15, 15, 20
    C: KB@16kg – 3:45

  3. A. 94.5? (600 + 4x15KG + 2x10KG)
    B. 90
    C1. 60, 62.5 (PB), 62.5
    C2. +15×5, +25×5, +35×5
    D. 2:33 @ 40 KB

    Notes:

    A. Didn’t feel very springy today, balked at the height.
    C2. Should have started heavier.
    D. Chased it until the end. Thanks for the encouragement morning crew! Felt a bit off immediately following but ok in 10 minutes.

  4. A: 950H
    B: @ 85kg
    C1: @ 50kg
    C2: 5, 5, 5 + 5kg – too easy, should have challenged myself
    D: 3:30 @ 32kg – the burpees were not pretty

  5. A: 107cm
    B: @120kg
    C1: (70×2), 65×3, 50×3, 65×3
    C2: 5, 5+10kg, 5+15kg
    D: @40kg – 2:39
    Notes:
    A: It was a pretty intimidating stack when seated.
    C1: Feeling slow and clumsy.. Elbows slow, not enough shrug.. Below last weeks weight. Hands were pretty pissed in hook grip tonight.. I think they have a long memory…
    D: KBs were fine.. more about getting some air in my lungs. Should have committed to the set of 12 burpees a little harder.

  6. A1. Rack dips
    A2. Hang power clean @ 20kg x3, 22.5×3, 25×3 x3 ,25×3, 27.5×2
    B. Dead lift 25kgx7,20×6, 35×5, 40×4
    C1. Paralettes pushups on knees, 7,7,7,7
    C2 10kg overhead carry
    D. 12kg KB Time 5.15 KB good, burpees still difficult

  7. A. 85
    B. 95
    C1. 65, 65. 70
    C2.5x 5, 5×10 , 5×15 PB
    D @ 40kg. 4.40?

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