15 Sep Monday, 16/09/13
A)
Strict Press (12 minutes)
5 x 50% of 1RM
5 x 60%
4 x 70%
3 x 80%
Max Effort @ 90%
Finisher: Max Effort at 80%
Record heaviest weight completed for at least 3 reps.
If you do not know what your 1RM is today’s mission is to find it. Prioritise this over the Prowler drags and Farmer Carry.
B)
Prowler Drag
Farmer Carry
Practice run for tomorrow.
C)
12 minute AMRAP
5 Strict Ring Dips
10 KB SDHP (24/16kg)
15 Lunges (3 Forward, 3 Reverse, 3 Forward etc. Feet come back to standing position between reps.)
Rx+
1 Muscle-Up + 5 Strict Ring Dips
10 KB Burpee SDHP (32/24kg)
15 Weighted Lunges
Damo I. Red eye fix = Devil’s eyes
Jim King
Posted at 10:46h, 16 SeptemberName – Heaviest Press for a triple / AMRAP
5am
Hunty 55 / 3 rx+
Oswin 80 / 4 @24
Julie N 32.5 / 8 @12
G-Force 36 (x5) / 7+1 rd
James K 48 (1 RM) / 7+5 sdhp @24
Hutcho 55 / 3 @32
Jo D 36 (x5) / 5+2 rx rx
Jess G 25 (1RM) / 8 @12
Robyn 22.5 / 5 @12
Sam H 55 / 5+1 rd rx
Rees
Campbell 45 (1 RM) / 7
Sharelle 32.5 / 5+6 burpee sdhp
TK ? / 4+1 lunge rx+
Nicolette 30 (1 RM) / 7 @8
Jim King
Posted at 11:00h, 16 September6am
Trent 62.5 / 5 rx+
Rod 57.5 / 4+2 lunges
Steve H 45 / 9+10 sdhp rx
Niall 50 / 6+3 reps rx
Mark L 70 / 9+15 rx
Laz 50 (x4) / 12 mod
Greg 55 / 9 rx
Craig J 45 / 9+5 rx
Ross ? / 11+8 @20
Chris V 50 / 9+3 @20
Billi 30 (1 RM) / 12 @16 mod
Sumi 27.5 (1 RM) / 11+22 @16 mod
Naomi H 30 (32.5 1 RM) / 11+9 @16
Sarah LJ 32.5 / 9+7 @16
Suzie S 27.5
Deb 27.5 / 5+4 @12 mod
Carly B 31 (1 RM) / 227 reps @16 mod
Sinead 22.5 / 7+3 rd @12
Jim King
Posted at 12:05h, 16 September9.30am
Big Will 70 / 6
Benny 60 / 7+2 lunges rx
Damo I 52.5 / 6 rnds
Alex F 47.5 / 5
Alex C 35 / 9+6 sdhp
Maddie – / 4+1 rd
Hoppo – / 6+4 rd rx
Kim L 27.5 / 8+2 sdhp mod rd
Marcel
Beth
GT 65 (2 RM) / 11+2 rx
Glen B 65 (1 RM) / 7 rx
Reece K
Jessica 40 (x4) / 4+5 bsdhp mod @24
Arnie
Posted at 18:20h, 16 SeptemberSorry jimmy forgot to put up my strict press 90.
Jim King
Posted at 21:26h, 16 SeptemberJim King
Posted at 21:28h, 16 SeptemberJim King
Posted at 21:30h, 16 SeptemberJim King
Posted at 21:32h, 16 September