Warm Up:
- 400m run/400m row
- 50 DU’s
- Shoulder dislocates x10
- Your choice of mobility drill 1min
A. Push Jerk: 5×3 @80% 1RM push press
[Focus on triple extension between the first and second dips]
B.
i) Deadlift: 5, 4, 3, 2, 1 @90% of 1RM for the final rep
[Still try to maintain some speed through the movement]
ii) Behind the neck press: 4×5 @70% 1RM strict press
C. As many reps as possible:
- 3min SDHP (30/20)
- 2min rower (cal)
- 1min spider to crab
Stretches to finish.
Post weights and reps to comments.
Deads are with deload?
Hey Dan, with C, does the clock continue to run between exercises (like FGB)… or does one put down the bar down from SDHP, head straight to the rower and begin 2mins etc?
or does one put down the bar down???? Nice grammar Nick. You know what I meant…
Dan:
P/J: 67.5K
Deads: 130, 140, 150, 157.5, 165K
BTN: 3 sets 42.5, 40, 40
Deads are with deload…
And yes Nicholas, one does put the bar down and head straight over to the rower, continuously running clock! Enjoy
What is with this formality all of a sudden? Are you all going to start talking with plums in your mouths like someone else. There is also a missing conjunction which should appear where there is an incorrectly placed mark of punctuation. The English WOD will start at 10.00am.
Thought about doing the strength bit before leaving, but I ran out of time. I would really like to see someone try to row while still holding the bar (Nick). LOL! Oh no an English teacher amongst the group, hope you are enjoying the English WOD Anthony.
Your comments make me laugh.
Hoodie:
Push Jerk: 5×3
@40,45,50,55,60
Deadlift 5,4,3,2,1
@ 120(5),127.5(4),135(3),142.5(2),150(1)
Behind the Neck Press 5×5
@ 42.5,42.5,42.5,42.5,42.5
Practice SDHP
Then gymnastics class tonight!
Deanie and daz went “fully sic bro” at pulse fitness in queenstown bro!
Deanie was officially scared after stepping into a 24hr globo.
deanie did some squats, and me some deads. Nothing to write home about, even though I am
Then circuit of 45sec on 15off of row, box jumps, swings.5 rounds.
As long as you finished your workout with a drop set on bi’s, some negatives on skullcrushers and a few calf raises for that hypertrophy you so sorely need….
I was too scared to walk in. What’s with all the polysyllabic terms?
A.Push Jerk
25/27.5/30/32.5/37.5 (did one extra)
B.Deadlift
75×5/80×4/85×3/90×2/95×1 (95 no good)
Behind Neck Press
22.5/22.5/25/25 (last 4+1)
C. Not Today : )
Nadine…. SORRY did not paractice muscle ups! Make up for it tomorrow! Enjoy the 24h gym, please do some Tabata bicep curl 1min rest followed by tabata lateral raises!
forgot, it ment to be 35 between 32.5 and 37.5
Dave
PJ: 40, 42.5, 45, 47.5, 50
DL: 105, 110, 115, 120, 125
BNP: 35, 35, 35, 35
PJ 30, 32.5, 35, 37.5, 40
DL 90, 92.5, 95, 100, 105
BNP 30, 30, 30, 30
Better late than never for C…
sdhp 70
rower 11 (pretty poor effort!)
spider to crab 38
G thought I had to do 6 mins sdhp, so glad I realised before time was up! haha, thanks for the support though G – that was pretty nasty!