October 21, 2015

“Be aggressive… B-E Aggressive”

B. Completed
C. Final round of 167.5kgs (+5kgs PR from November 2014). Failed 170kgs twice.
D. 3:30, 3:42, 3:58, 4:15, 4:02
E. Used 12kgs kettlebells for press, 40kgs for rows, 3 reps of wall walks.

B.
Every minute, on the minute, for 6 minutes:
Minute 1 – Bar Muscle Ups x 2-5 reps
Minute 2 – Wall Runs x 20 reps

C. Deadlift:
Set 1 x 3 reps @ 40%
Set 2 x 3 reps @ 50%
Set 3 x 2 reps @ 60%
Set 4 x 1 rep @ 70%
Set 5 x 1 rep @ 80%
Set 6 x 1 rep @ 90%
Set 7 x 1 rep @ 95-97%
Set 8 x 1 rep @ 100%+

If it went up easy and you are confident that you will make the next lift then attempt set 9.

Set 9 x 1 rep @ 100%+

D. Every 5 minutes, for 25 minutes (5 sets), complete:
Row 500 Meters
Double Unders x 30 reps
Burpee Box Jump Overs x 12 reps

40-54: 24″/20″

E. Three sets of:
Bamboo Press x 10 reps
Rest 60 seconds
Supine Grip Bent Over Rows x 10 reps
Rest 60 seconds
Wall Walks x 2-3 reps
Rest 60 seconds