Not for time do the following 9 sets of Deadlifts. Rest as needed between sets.
Then do Jackie:
Results: 125kg was a new 1RM. Not far from my goal of 2 x BW. For Jackie: 9:52. In April 2014 did it in 9:58.
Part A – Complex ladder, 5 rounds, rest 2 minutes between rounds:
Part B1 – For max reps alternating work 60 seconds / rest 60 seconds do 3 rounds of:
Part B2 – In the same format do:
Results: Part A – weights used were 50kg, 50kg, 50kg, 50kg, 55kg. Part B – 185 reps. Part C: 45 reps (10kg thrusters since i have no wall or ball) and knee raises.
For as long as it is possible to complete all reps within the time perform the following:
From 0:00-3:00, 2 rounds of:
From 3:00-6:00, 2 rounds of:
From 6:00-9:00, 2 rounds of:
Etc… following same pattern
Results: C: 81 reps. J: 93 reps.
A. Not for time perform 4 sets of:
B. AMRAP in 7 minutes of:
C. AMRAP in 7 minutes of:
Results: Part A: 18kg Dumbbell. Part B: 3 rounds plus 5 Pullups and 10 Lunges. Part C: 2 rounds plus 5 HSPU and 10 Squats.
15.1 AMRAP in 9 minutes of:
15.1a Immediately following 15.1 with the same running clock find 1RM in 6 minutes for Clean and Jerk.
Scaled weight for 15.1 is 38kg/25kg. Note that scaled toes to bar is hanging knee raises but we missed that part :-P….
Results: C: 132 reps / 70kg. P: 120 reps / 62.5kg. J: 122 reps / 45kg. At first I thought it was not very intense but looking at my heartrate graph I guess I was wrong. Cool to see that my heartrate climbs after a big lift, since 15 minutes (plus a few seconds since I started my watch early) was the end.
Heart Rate Graph 15.1