Post by Andy on Mar 17, 2010 23:51:22 GMT
Wednesday17/03/10
7 folks tonight for some special treatment:
Deadlift inverse ladder starting with 1RM then dropping to load doable for 2,3,4,5 reps
1 x 1RM
2 x Akgs (ie 1RM - 2.5 to 5kgs)
3 x Bkgs
4 x Ckgs
5 x Dkgs
The a slightly different WOD struture to optimise work and recovery.
WOD 1
AMRAP in 7 mins
100 meters
Max rep press-up
25 American KB swings
Rest 3 minutes exactly
WOD 2
AMRAP in 7 mins
5 Burpees
10 Jumping Squats
15 Sit-ups
Name Deadlifts,,,, WOD 1, WOD 2
Si, 150,155,155,140,135, 3rds, 6rds
Shek, 150,150,,,, 3rds, 5rds
Martin, 150,155,155,140,135, 3rds, 6rds
Dan, ,,,130, 3rds, 5rds
Matthew, 100,97.5,95,92.5,87.5, 3rds, 5rds
Vicki, 70,67.5, 67.5, 65, 62.5, 3rds, 5rds
Nicky, 75,70,70,67.5,67.5, 3rds, 5rds
Great effort, some very good technique maintained on the deadlifts.
7 folks tonight for some special treatment:
Deadlift inverse ladder starting with 1RM then dropping to load doable for 2,3,4,5 reps
1 x 1RM
2 x Akgs (ie 1RM - 2.5 to 5kgs)
3 x Bkgs
4 x Ckgs
5 x Dkgs
The a slightly different WOD struture to optimise work and recovery.
WOD 1
AMRAP in 7 mins
100 meters
Max rep press-up
25 American KB swings
Rest 3 minutes exactly
WOD 2
AMRAP in 7 mins
5 Burpees
10 Jumping Squats
15 Sit-ups
Name Deadlifts,,,, WOD 1, WOD 2
Si, 150,155,155,140,135, 3rds, 6rds
Shek, 150,150,,,, 3rds, 5rds
Martin, 150,155,155,140,135, 3rds, 6rds
Dan, ,,,130, 3rds, 5rds
Matthew, 100,97.5,95,92.5,87.5, 3rds, 5rds
Vicki, 70,67.5, 67.5, 65, 62.5, 3rds, 5rds
Nicky, 75,70,70,67.5,67.5, 3rds, 5rds
Great effort, some very good technique maintained on the deadlifts.