Christmas Eve Les Mills

2 min row
45 cal
2 min ski erg
25 cal

EMOM for 6 mins:
5 shoulder press - start at 60% 1RM and go up 5kg each min until fail, then drop back to previous weight to complete.
40kg-45kg-50kg-55kg(3pp)-50kg(3pp)-50kg(3pp)

3 x 12 Alternating seated single arm cable rows

3 x 12 single arm bench press @20kg

EMOM for 6 mins:
Max strict deadhang pull-ups (3 sets overhand / 2 sets underhand grip)
8-6-5-5-5

1 x 25 GHD Back ext

1 x 25 GHD sit-ups (full ROM)

LP No Show

Coach didn't show today so we went in and did this in half hour:

4 x 4 Muscle snatch, 4 O/H Squats @40kg

EMOM for 6 mins:
Odd: 4 Power cleans, 4 Push press @60kg
Even: 3 Power cleans, 3 Push press @65kg

EMOM for 6 mins:
4 Deadlifts starting @100kg and adding 10kg each minute until fail or form breaks down, then stay at that weight for remaining sets.

100kg-110kg-120kg-130kg-140kg-140kg

LPO 53

Trained with a client

4 x 4 Power snatch, 4 snatch pp @40kg

4 x 5 Muscle clean-front squat @50kg

4 x
6 Deadlifts @100kg
12 Alt o/h lunges @20kg plate

25 GHD Hip ext

25 GHD Sit-ups

2 x 12 GHD Back ext

Tabata Something Weird

Practice butterfly kipping pull-up for 10 min

WOD:

Tabata Pull-up

8-8-8-8-7-6-5-5

1 min rest

Tabata Push-up

12-10-8-8-7-6-5-5

1 min rest

Tabata Goblet squat @24kg

8 x 10

Tabata Toes-to-bar

Hand ripped and don't remember reps but last few sets were 5 singles - all were pretty ugly

5 min of beep test - 4 beeps on 4 beeps off @Level 14

Partner 100s

I was taking the class but had to jump in to make numbers

WOD:

With a partner for TIME:
100 Wall ball shots @10kg
100 Push-ups
100 KB Swings @24kg
100 Push press @40kg
100 Sit-ups
100 Slam balls @15kg

24.55

This is FS

Work up to a heavy single
Front Squat
5-3-1-1-1
50kg-90kg-110kg-120kg-125kg

WOD:
21-15-9 reps for TIME:
Front squats @50kg
Toes-to-bar
Overhead lunges @50kg

12.12

Les Mills Takapuna

First session in new gym where I started as a trainer. Good place, plenty of equipment, squat rack, conditioning yard with battle ropes, tyre and sledgehammer etc..

3 x 10m bear crawl fwd and bkwd
1 min battle rope
1 min hit tyre w/ sledgehammer
KB sh mob
2 x 5 KB presses @16kg

3 x 5 Shoulder press @40kg (shoulder final starting to feel better in strict press)

3 x
5 Deadlifts @120kg
5 Box jumps

3 x 12 Seated rows @60kg

Played on monkey bars then:
3 x 5 Strict pull-ups

Snatch Wodplex 2

1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat

40kg-50kg-55kg-60kg-60kg

For TIME:
21-15-9 reps of:
O/H Squat @50kg
C2B Pull-ups
Box Jumps @24"

10.06