7X2 Hi-Hang Cleans (knee extension only) – heaviest possible, rest 60 sec.
-then-
4 rounds for total reps of:
- In 90 seconds RUN 200m then with the remaining time perform AMRAP of OHS @ 55/35kg.
// Rest 90 seconds after each round (including the final round).
- then -
- 400m Run for time (absolutely all out effort)
Post loads, reps and times to training notes.
Plans for the back to back long weekends…
The gym will be open as usual on Saturday 29th Sep (4 sessions) but on Monday 1st Oct we’ll only be running the 1 session @ 9am. At this stage we’re thinking an epic team workout?! What say ye?
The following weekend (Saturday 6th and Monday 8th) there won’t be any sessions. So take a well deserved break and go to the beach or something – We are.
Booking in for sessions in October
For all the guys who haven’t figured it out yet – You can only book yourself in for sessions in October from the 1st of the month.
A: 45kg
B: Total of 10 squats, though not as deep as I’d like. Still getting the form right, but it is coming along. Not easy to undo 15 years of shoulder destroying desk work.
(Run done in 1:22).
Oops – squats at 30kg.
A: 40Kg
B: total – 15 squats
On the board I think I saw a 3:09 go up next to my name.
Oh my aching calves – thankfully I have – ‘The Stick’.
A: 23.5kg, started to become a bit of a struggle after the 5th of 6th set but made it through.
B: Total of 14 squatts at 22.5kg, runs were killing me and my arms were shaking a lot. Run was at 2.20… not too bad, am happy with that
A: 80kg – failed 2nd rep of my 6th set
B: 18 OHS (4+5+5+4) – Rx
1:30 for run
A. 3 sets @ 25kg and 4 @ 30kg – really have to work on getting my elbows up quicker.
B. 5+6+4+5 for a total of 20 OHS
Missed out on the run due to cranky child.
OHS were 25 kg
A: 30kg, all reps felt pretty good, will definitely go heavier next time. I liked high-hang.
B: Remained pretty consistent. Managed to get at least 30 seconds to do the squats in each round. 9, 8, 8, 9 (total of 34) @ 20kg. Should’ve gone heavier – before we started I felt really shaky using 20kg, but during the WOD it was getting increasingly easier. Probably as my shoulders warmed up and I found the ‘sweet spot’ overhead. Will go for something heavier next time we do OHS.
Forgot to check my time for the last 400m sprint. Would’ve been something appalling, had very little running-juice left by that point.
Good session. Apart from all the running.
Team WOD sounds awesome for Saturday!
Awesome video of the Tough Mudders! Well done!
A) Worked up to a totoal of 40kg – Shoulder and back giving a bit of grief so didn’t want to work it to hard.
B) Did front squats – Shoulder/Back wasn’t coping with overhead position – 10 + 8 + 7 + 5 – 20 Front Squats (I rested way too much in the last two sets).
Run: 1:09 – Happy with the effort, hopefully can improve once I’ve hit the rehab on the back again – Would love to get 1:05.
A: started at 35 finished on 45kgs.
B: 8,7,7,6 @ RX then 1:24 for run..
mental win for me today. injury improving.
A. 40kg
B. 5,5,5,5 @40kg. 1.13 for 400m
A: 50kgs – starting to get used to the new technique. It was good to drop into the bottom of the squat to start getting used to this movement more.
B: 5, 7, 4, 5 at 25kgs. Still not comfortable with overhead squats but this was the best that I have done before. Final run was in 1:18, struggle with the down hill running with dodgy ankles, much easier running up hill for me.
A: 45kg
B: 40kg, 27 squats(6, 6, 7, 8), last run 1:26 (I have no idea what my best 400m would be but this hurt)
Squats seemed to improve as I felt more comfortable holding it overhead. I think 40kg is still my max with these, in other workouts I used 30kg but these had higher reps.
C: Team WOD would be great for Monday
A: 35kg, felt good.
B: 13, 13, 12, 13 went light (20kg), but still felt challenged enough with the runs in between. Final run: 1:26
Still get a thrill watching the Tough Mudder video — so much fun! (electric shocks excluded).
A- first 3 rounds at 30kg then 32kg.
B- 7, 7, 5, 7 subbed for front squats
Final in 1.27
A: 65kg cleans..
B: 7, 8, 7, 2 @ 40kg then 1:16 for 400m row.
200m runs were substituted for 200m C2 rower.