Another sweet day in the gym

September 29, 2012 by

Saturday 29.9.12

A:  7X2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.

B: 5 rounds for total reps

90 sec AMRAP of:

  • 10 Over the Box Jumps (no top touch) 20/14″
  • 10 KBS 32/24kg
  • 5 Over the Box Jumps (no top touch) 20/14″
  • 5 Thrusters 50/30kg
    // Rest 90 sec after each round.

Post loads and reps to comments.

Monday Public Holiday

This coming Monday will only be running 1 session (because it’s a public holiday) @ 9am. We’re thinking of a team based workout so the more the merrier. Have a great weekend and we’ll see you then. If you’re heading away for the weekend – drive safe :)

-
Ben and the rest of the Adapt Coaches

Filed Under: Workouts

Comments

  1. David N says:
    September 29, 2012 at 1:59 pm

    A: 40kg
    B: I think I just got into the 5th round by 6 over-box jumps. 32kg KB-very heavy, 40kg thrusters.

  2. Karina West says:
    September 29, 2012 at 2:39 pm

    A: 37.5kg (only got through 5 rounds), felt solid. Keeping the knees tracking out when coming up from the squat is the main thing I need to concentrate on (that’s probably why I prefer powercleans!)

    B: 1 thruster completed in the 5th round RX

  3. Steve-o says:
    September 29, 2012 at 5:34 pm

    A) Worked up to 45kg – The split jerk was much cleaner than the hang clean… So whatever’s happening with my back is on the squat and not on overhead stuff.

    B) Got into the 5th round in the 2nd set of over-the-box-jumps (1 out of 5 down), which still scare me no matter how high I can jump over them.
    Was working with 24kg KB, 20″ box and 40kg Thrusters.

  4. Kylie says:
    September 29, 2012 at 5:58 pm

    A: First time with the new movement, practiced with 25kgs

    B: Four rounds, 10 over the box jumps. 25kg thrusters, 24kg kettlebell

  5. Mark says:
    September 29, 2012 at 7:24 pm

    A: 50kg

    B: Made it to 4 or 5 thrusters on each round. KB was as heavy as my 10 year old!

  6. Laya says:
    September 29, 2012 at 8:14 pm

    A: 32.5kg – shoulda chased more weight, didn’t progress my loads quickly enough so ran out of time – my own fault.

    B: 5 rounds + 6 over the box jumps. 16kg KB and 25kg thrusters. felt a little vomity at the end of each round. was very thankful for the 90sec rest in between!

    Good to have Annie back in the gym! :)

  7. Annie says:
    September 29, 2012 at 9:35 pm

    A. 25kg, I like the new technique. Need new louder shoes!
    B. 1 thruster completed in 5th round. Felt it in my lung a smidge at the end.
    14kg KB, 20kg thrusters, stacked weights for box jumps.

    Thanks Madelyn for counting for me, you are awesome!

  8. AimeeBB says:
    September 29, 2012 at 9:58 pm

    A: 27kgs. Still working on new technique

    B: completed 5 rounds. 16kg KBs and 25kg thrusters. Struggled mentally with box jumps but go through them – not so pretty though!