Monday, 16/09/13

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

Damo I. Red eye fix = Devil’s eyes

No Comments
  • Jim King
    Posted at 10:46h, 16 September

    Name – 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 September

    6am
    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 September

    9.30am
    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 September

    Sorry jimmy forgot to put up my strict press 90.

  • Jim King
    Posted at 21:26h, 16 September

  • Jim King
    Posted at 21:28h, 16 September

  • Jim King
    Posted at 21:30h, 16 September

  • Jim King
    Posted at 21:32h, 16 September

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