Wednesday 18.7.12
A: clean and jerk 1RM – focus on perfecting your technique today on a lighter weight. If you’re feeling good, go for PR.
B: 3×5 weighted ring dips
C: 8 min running clock:
* 800m run; then with remaining time:
* hang cleans for reps
Big props to Jo P for nailing her first dead hang chin-up today!
Post loads and reps to comments.
In other news
- B32 Winter Test Series out at B32 Athletics on the weekend
- Wednesday and Friday lunchtime sessions have been dropped – Just not enough guys are showing up. If you’re really keen you’re going to have to convince your mates to come as well. Becca needs at least 5 peeps to justify the session.
A: 30kg… Bit of a struggle, definitely need to keep at this weight for a while.
B: 3×5 Push ups, getting there
C: Finished run in just under 5 mins, 22 hang cleans @ 20kg – Am just happy I finished the run!
A: 30kgs with decent form, tried 35kg but it all fell apart
B: Bungee push-ups to max
C: 30 cleans @ 20kg. Legs were pretty toast when I got back from the run – but very happy with my pace (under 4 mins).
A: 55kg. 5kg more would have tested my form
B: 3×5 dips on bars
C: 3m30sec run, 34 cleans @ 30kg.
A – 35kg
B – Push ups from knees, shoulder still playing up
C – 4min15sec run (don’t like running in the dark), 22 cleans @ 20kg
A. 50kg
B. 5@8kg, 2 x 5 @ 12kg. This was difficult don’t think I would have got 3 x 5 @ 12kg
C. In the door at 2.57. Managed 31 cleans @ 30kg. So pretty slow on the cleans.
A. 80kg (PB) but was ugly.
B. 5kg
C. 51
Great session. Excellent work by Jamie PB in Clean & Jerk and Tom who smashed out 64 cleans!!!
A) 80kg but wasn’t firing.
B) Battled but managed to complete all set for the first time. (No weight)
C) 35 hang cleans.
Oh yeah- Big Props to Coach B who had a PB of 105kg on C&J!
A) 60kg. Haven’t done heavy C+J before.
B) Bodyweight. 5 (kip), 5 (kip), 4 (strict), 3 (strict)
C) 10,10,8,8,6,6,6,10 = 64 hang cleans @30kg.
Loved the 10:00 session thanks becca !
A.45 kg C+J PB
B. 2 body weight 2×7 using the orange band
C. 30 hang cleans @ 20kg
A: 52.5kg
B: Unweighted Ring Dips
x4 then 1 assisted
x3 then 2 assisted(pushed off the ground)
x3 then 2 assisted(pushed off the ground)
C: 35 @30kg
A – modified to Front Squats: did 45 kg, pretty happy with that.
B – Pushups 3 x 5, working on full pushups
C – still sick so skipped the run. DId some Ab machine things instead. Working on that six pack
thanks to becca
Don’t know how or why but today it finally clicked!
A: 37.5kgā¦ felt it but pumped to have got a “real good Bec” from Sean – Technique – Teasdale!
B: 3Ć5 Push ups….still can’t get all the way down to get back up again but will get there eventually!
C: Finished run in just under 4 mins, 35 hang cleans @ 20kg
A: 45kg and feeling better with form now
B: Unweighted sets
C: 45 @ 30kg
Great 10am session again
A: 90kg. Failed at PB attempt x2 @ 102kg. I can clean it, I know I can jerk it. I just can’t front squat the bloody thing.
B: 1×5 @5kg. 2x 5@bw
C: finished run in 3:13. Completed 65 hang cleans. Shout out to Nick for an awesome 86!!
And well done to all who hit PBs tonight.
Really nice session. Really well out together. And really enjoyed C, really good workout. I love simple couplets and triplets.
A: 55kg was easy 60kgs was a massive fail
B: 3×5 @ 2.5kgs
C: worked on skills, managed a 15 second handstand.
A. 30kg, tried 32.5kg did it……..almost……. just a little press at the top. Frustrating!!!!
B. Push ups 10, 8, 7
C. 22 hang cleans @ 20kg, run……….I didn’t puke or feel sick, that’s a plus.
A:70kg
B: 3 sets @12kg
C: i dont know what time i finished the run, but i got 50 hang cleans
A: worked up to 69.5 weirdness in my elbows from the pull ups yesterday but how cool are the fractional plates?
B: 3@20kg, 3×3@16kg, 1×5@unweighted again not feeling it this morning just off a little
C: 61 cleans @ 30kg big ups and props to all the new PBs and grats Nick on the huge 86 reps
A. Worked up to 35kg. Thanks Bec & Nic for encouraging me to lift heavier!!
forgot to load it up before I started the workout!
B. 3×5 body weight dips on bars
C. Came in from run at 3.30mins and then did 65 hang cleans, only used 15kg bar though
A: 90kg
B: 3×5 @ 12kg
C: Thanks for the credit guys, but I think it was 81 reps. NOt sure as i had to leave quickly.
Fun night though, and thanks for the tips Stubbsy. Great lifting with you.
Definitely happy with my shoe selection for the night too, mixing it up with a run and some lifting. I know you care Sean.
A: 40kg, 60kg, 80kg, 90kg (PB), 100kg (PB) – Super stoked – the 90kg came up easily – the 100kg was not quite as pretty and felt like a bit of a press out with left arm but I’m taking it anyway
B: 10kg x 5, 15kg x 5, 20kg x 5
C: 43 reps – came in from run in 7:57 (or maybe it just felt that way)
Big shout out to Rebecca & the 10am crew – great feel & super coaching