Monday, 30 August 2010

16th -20th August - The load is at 80%...but effort is always 100'

This week sees volume increase slightly, focusing on 5 x5 at 80% on our core lifts (Squat, Deadlifts and Press).
80% of 1RM doesn’t sound much, but for 25 reps, it isn’t a push over.
Focusing on form is paramount as fatigue will set in.

16th August, Monday

Squat 5 x 5 @ 80%
Press 5 x 5 @ 80%

Finishing with
Max sit ups in 3 mins

17th August, Tuesday

Power clean 6 x 2

Followed by a WOD with push press broken up with a 1 mile run:

Push Press 60kgs x 8
200m run

8 rounds

18th August Wednesday

Deadlift 5 x 5 @ 80%

Followed by a variation of a main site rowing favourite:


1k run
50 Thrusters @ 20kg
30 pull ups

19th August Thursday

The following WOD is Rx with 60kgs
But as we’ve mentioned in the past sensible scaling is required.
If your OHS 1RM max is 60kgs, this this WOD needs to be scaled…down to what ever load you can do with good form…when tired.

20 burpees
10 FS
15 burpees
10 Press
10 burpees
10 Thruster
5 burpees
10 OHS

20th August Friday

Hang Power Snatch 6 x 2

400m sprint x 5

3 min rest between rounds

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