OHS, 3-2-1-3-2-1 wave loading* reps; rest 2min b/t sets
+
HSPU ladder 1-2-3-4-5-6-7 reps; rest as needed b/t sets
+
3 rounds for unbroken reps of:
Pull ups unbroken @ 60% MRPU**; rest 10 breaths
15 unbroken Push up burpees; rest 10 breaths
*Load and unload for each set i.e 40kgx3, 50×2, 55×1, 45×3, 55×2, 60×1 **60% Max Rep Pull Up is 60% of your best ever pull up attempt
Post your loads, unbroken reps and training notes to comments
Tuesday’s workout will be @ 7:00am. All CFC groups, 1:1 clients and other affiliates welcome. Meeting behind the Australian War Memorial at the base of Mt Ainslie on Treloar Cres. Get directions here
*Load and unload for each set i.e 40kgx3, 50×2, 55×1, 45×3, 55×2, 60×1 **60% Max Rep Pull Up is 60% of your best ever pull up attempt
Post your loads, unbroken reps and training notes to comments
Coach J-Roll: Writing up a cracking workout!
Week 1 of the FFF nutrition challenge is done! Only 3 to go Juice Plus+: Fruit and veg in a capsule
Tuesday’s workout will be @ 7:00am. All CFC groups, 1:1 clients and other affiliates welcome. Meeting behind the Australian War Memorial at the base of Mt Ainslie on Treloar Cres. Get directions here
OHS:
40kgx3, 45×2, 50×1, 45×3, 50×2, 55×1
HSPU ladder 1-2-3-4-5-6-7 reps (all repsans sets completed)
3 rounds for unbroken reps of:
Pull ups: 7
15 unbroken Push up burpees (really struggled to keep moving throughout the sets).
Another great WOD!
Nick
OHS 40-50-60-50-60-70f – 70 pb!
Hspu 1-2-3-4-5unbroken 5-6-7 broken and done with kipping.. Ran low on time so couldn’t use my rest periods for unbroken reps..
Also feeling a sore throat comming on today so stayed away from the high intensity pull up burpee combo.. Planning on competing this wkd in newcastle so practiced some butterfly pull ups and some fast burpees.. Lots of rest between sets..
See you all outdoors for a run tomorrow..
Rosko
A. OHS- sub’d BS
50-60-67.5-55-60-65 (feeling pretty flat this morning!)
B. Missed the HSPU due to shoulder.
C. Sub’d 3 rds of
12 unbroken body rows
21 unbroken becks burpees
Looking forward to an early morning outdoor session tomorrow!
x J.
PS- I need some Cup tips desperately…
i choose by colour
or viewed is hubbies pick
OHS: 30 – 35 – 37.5 – 32.5 – 37.5 – 40
These weights are below my PB but today I felt like the technique was far better than the past. I think next time round I will be able to up the weight and maybe even best my PB.
HSPU: 1 to 7 unbroken
3x 10 chin ups 15 burpees: all unbroken.
This morning I felt like I was starting to make some progress with the kipping chin ups. Ten reps felt comfortable.
See you tomorrow morning!
D
Think I may have overdone it today.
Took it easy with the OHS. Still dialling that sucker in: 3 x 30kg, 2 x 35 kg, 1 x 37kg; 3 x 32.5kg, 2 x 37.5 kg, 1 x 40kg.
HSPU as RX.
60 per cent heaves: kipping 12. Last set broke at 11.
At work then did sprint workout from the CF Endurance site: 1 min sprints x 11 with rest descending from 1 min to 10 sec, then back up to 1 min.
Lifting session: Snatch and Clean-jerk technique
Ramping sets:
Squat 5 x 5 to 112.5 -110 kg.
Flat bench 5 x 5 to 92.5kg
Bent over row 5 x 5 to 70kg