A. 1RM Back Squat
B. “Baseline”
- 500m Row
- 40 Squats
- 30 Sit-ups
- 20 Push-ups
- 10 Pull ups
Weightlifting: Snatch
Benchmark Week starts today.
All week we will completing benchmark workouts or looking for our 1RM’s so we will have a starting point for goals in 2014.
This will be the first time we will reveal the weekly workouts in advance. This is not to allow you to cherry-pick which ones you wish to avoid but rather not to miss out on those you wish to record a score in.
These workouts will each appear back on the schedule at least 2 more times each this year, so they will be a great chance to track your progress. ….
Get ready for a big 2014.
Kate S; 75kg / 5.52 (KPU, R)
Jez; 110kg / 4.42 RX
Rod; 110kg / 6.18 RX
Ash; 50kg / 5.28 (KPU, RY)
Cass; 65kg / 8.06 (KPU, RR)
Tony; 110kg / 4.57 RX
Liz; 45kg / 5.32 (KPU, Orange)
Saskia; 72.5kg / 5.30 (r)
Brig; 75kg / 6.51 RX
Ali; 45kg / 5.29 (KPU, RR)
Paul M; 80kg / 5.52
Sez; 60kg / 6.06 (KPU, R)
Candice; 93kg / 6.14 RX
Tyler; 110 kg / 5.36 RX
Karis; 67.5kg / 6.16 (KPU, O)
Deb; 65kg / 6.02 (KPU)
Jen; 80kg / 6.10 (KPU, OY)
Abbey; 65kg / 4.50 RX
Jt; 100kg / 4.06 RX
Mac; 90kg/ 4.19 (ring row)
Rach B; 53.5kg / 5.14 RX
Ads; 130kg / 3.55 RX
Hope; 70kg / 6.06 (kpu, O)
Glen; 90kg / 5.11 Rx
Chels;70kg / 5.38 (KBS, 18kg, BJ)
Kat c; 55kg / 6.47 (KPU/R)
Mick P 63kg / 8.18 (R)
Blake; 65kg / 7.30 (R)
Hol; 47.5kg / 8.08 (Y)
Bec J; 30kg / 5.36 RX
Graeme; 90kg / 5.20
Caitlin; 75kg /5.53 (KPU, O)
Mel W; 47.5kg / 6.37 (Y)
Jody; 60kg / 5.33 RX
A3; 160kg / 3.54 RX
Leigh; 110kg / 4.50 RX
Bec; 65kg / 4.29 RX
Matt; 85kg / 5.05 (YB)
Mel; 105kg / 4.15RX
Sean; 140kg / 5.00 RX
Dave; 120kg / 3.40RX
Rach; 75kg / 5.32 (KPU)
JB; 170kg / 4.20 RX
Hey Bec
That was RX, not RR for me
not sure if these have been typed up in the list;
jess Z; 52.5kg / 6.50 (2 ab, R)
Liv; 75kg / 5.33 KPU
Peet; 125kg / 5.28 RX
Trav; 90kg / 4.58 RX