Phil, Steve R and Zoya wreckage after prowler/rope climb workout!
Strength
1. Clean (2/1/1) x 2
2. Back squats 3×3 85%
3. Clean pull 3×3 110%
CS – 4×3
*Comp squad perform your working sets on the minute every minute
Body weight strength
4.a) 3×10 tempo push ups (3 seconds down, fast to the top)
4.b) 3×5 temp strict pull ups (fast up, 3 seconds down)
Rets 20 seconds between
*any grip for pull ups, elbows by ribs for push ups
Midline
For time
50 t2b
each time you come off the bar complete 10 lateral KB raises (5 each side) AHAP
6.00AM CLASS
Elizabeth – 1. 35/45/45, 2. 55, 3. 70 – 6.35, knees high 16kg KB
Lawrence – 1. 70/75/77.5, 2. 80, 3. 90 – doing it tomorrow
Darren – 1. 50/55/60, 2. 60, 3. 60 – 8.51, went to toes high 20kg KB
Anthony – 1. 60/62.5/65, 2. 70, 3. 70 – 4.45, “shit” toes to bar…
Wendy – 1. 25/27.5/30, 2. 35, 3. 35 – 5.24, knees high 16kg KB
Loretta – 1. 30/35/35, 2. 45, 3. 40 – doing it tomorrow
Damo – 1. 70/75/80, 2. 80, 3. 90 – 6.24, 24kg KB
Aliy – 1. 25/27.5/32.5, 2. 35, 3. 32.5 – 4.50, toes high 16kg KB
Barney – 1. 60/65/70, 2. 85, 3. 90 – 6.00, 28kg KB
Geoff – 1. 52.5/55/60, 2. 85, 3.90 – 7.51, knees high 20kg KB
Nathan – 1. 40/45/50, 2. 55, 3. 80 – 6.02, 20kg KB
Kel – 1. 25/30/32.5, 2. 40, 3. 40 – 7.23, 16kg KB
Back to a bigger class this morning for what was a very chilly morning! There was a lot to get through but you all did so well with it. The general chit chat is that people’s cleans are feeling easier at the 95% which is great – looking forward to the retest. To finish on those T2B’s were tough but well done. Enjoy your day and hopefully see you all down here tomorrow.
9.15 AM CLASS
NAME /WEIGHT/TIME
Leah- 30/35/35 – 8.09 Knee’s high
Jess W – 35/40/40 – 5.00 Knees high
Zoya – 50/55/57.5 – 7.20
Kara – 42.5/47.5/50 – 7.16 Knees high
Lucie – 50/70/60 – HAD TO LEAVE
Leigh- Shoulder Mobility- 102.5 BS
Well done to everyone today ran a bit overtime, sorry for that but saw some great lifting today. Really excited about the retest in a few weeks will be great to see. Keep up the good work .TRAIN HARD
5.00PM OPEN GYM
Leigh – 1. 60/70/75, 2. 75, 3. 85 – Ankle stabilizers
Steve H – 1. 80/82.5/85, 2. 90, 3. 100 – 7.33, 24kg KB
Cam G – 1. 60/70/75, 2. 105, 3. 90 – 7.24, 24kg KB
Steve R – 1. 70/75/80, 2. 105, 3. 90 – 7.17, 24kg KB
Laura – Saturdays EMOM for 12, 25kg PP, 16kg KB – 0 failed
Amy – Glute work, Push press, body weight strength
Phil – 1. 50/60/65, 2. 60, 3. 65 – 6.13, 24kg KB
Nick C – 1. 80/85/90, 2. 100, 3. 90 + P bands – 3.01, 24kg KB
Anthony V – 1. 70/80/90, 2. 120, 3. 120 – bodyweight strength
Adam – 1. 77.5/82.5/85, 2. 100, 3. 90 + P Bands – 3.32, 24kg KB
Tony – KB Front Box Squats with 12kg 12 x 2, bodyweight strength