Back Squats
5-5-5-5-5 @ 70kg
For time complete the following:
Deadlift
Event 4 of the team series was for each member of the team to complete the following for time:
Result: Achieved a new PR for Deadlifts 110kg (242lbs). For the Team Series Event it took about 8 minutes which was in line with the times I saw to not too bad.
Perform 5 rounds, each with 3 sets of the following, increasing weight each round. As with the Bear Complex, rest as needed between rounds.
The above is one set, so 3 sets is a total of 9 reps of each exercise. The max weight is the last round that can be performed unbroken.
Result: 30-35-40-45-50kg Last unbroken round was at 45kg. In the last round, the clean and FS were OK, but couldn’t manage the push press without breaking. Still I was happy I could do a 50kg front squat with what felt like good form and since my wrists weren’t trashed at the end I must have been doing something right.
3-3-3-3-3-3 @ 50Kg
As usual I was making it up as I went along, so switched from 10 to 12 reps for the first exercise about half way through the first round and then back to 10 about half way through the second because the cleans were killing me.
Keeping both at 10 will keep the overall time in a more reasonable range.
2 Overhead Squats working up to a heavy weight