Strength/Skill Development
A1. Romanian deadlift @ 4011; 8, 6, 4, 4, 2
A2. Ring dip @ 30×1; 5, 5, 3, 3, 3. Add weight as able. This includes those training on the eccentric portion. Add wght as you can control all reps through a full range down in 3s!
Or if you were not in class yesterday:
Strength Testing
A. 1 attempt max rep deadhang supinated grip chin ups @ 3010
B. 1 attempt max rep strict bar dips @ 3010
C. Build to a max split squat @ 3010 x 8 reps. Or if unsure if lunge squat is minimum of 30lbs (per hand) x 8 then determine present lunge squat for 8 reps.
WOD
Complete 2 sets of:
3 rounds:
30s max rep double unders
30s rest
30s max rep russian KBS (tough but able to do continuous work for full time period)
30s rest.
Rest 2 minutes at the end of the full three rounds before beginning the second set.
Post RDL x 2, Ring dip x 3, total reps set 1, total reps set 2. KB load.
Name PU Dips SS RDL RD Reps
Robin – - 20 – - –
Julie – - 20 – - –
MenneM 10 13 50 – - 216
Tina 5 3 25 – - 284
Diane 1 1 12×5 – - 150
Allan 10 15 40 – - 187
Tony 2 – BW – - 105
Jacob – - – 155×8 – 411
Sarah McK – - – 140 – -
KK – - – 255 purple 261
MCK – - – 170 purple 176
Phil B 6 5 25
G Mo – - BW – - 171
Holland 13 20 30 – - 342
Shannon 1 14 35 – - 384
Red 11 12 25 – - 157
Brookie – - – 175 – 269
Laura 0 0 10 – - 229
Callahan 1 0 8 – - 167
Rustan 16 18 40
Sarah D 4 4 15