Tuesday 26.6.12
More airtime w/ Pete O…
A: 3×5 Front squat
B: 3×5 weighted pull-ups (pronated grip)
C: For time (12 min cap):
- 10 swings / 1 pull-up
- 9 swings / 2 pull-ups
- 8 swings / 3 pull-ups
- 7 swings / 4 pull-ups
- 6 swings / 5 pull-ups
- 5 swings / 6 pull-ups
- 4 swings / 7 pull-ups
- 3 swings / 8 pull-ups
- 2 swings / 9 pull-ups
- 1 swings / 10 pull-ups
– Kettlebell swings go OH and weight is 24kg/16kg
Post loads and times to comments
A: 3 x 5 at 50kg, then 1 x 3 at 55kg
B: 3 x 5 on orange band
C: WOW – hard but fun….. actually finished at about 11:03 (used red band for rep 1, 2 and 3, then blue for 4-9 and somehow managed to move up to purple for the last set of 10. Used the yellow KB (no idea how much that weighs).
Yellow is 16kg Fee – huge effort to finish, well done.
Ha – no wonder I was struggling
A: 5x50kg, 5x60kg, 4x65kg (which is/was my current 1RM).
B: 5x3kg, 4x3kg, 4 x bodyweight (failed the last one)
C: Made it about half way through the set with 7 pull-ups. This one kicked my backside!
A: 4 x 130kg (fail on # 5), 5 x 125kg, 3 x 125kg (fail on # 4) – pretty bummed – couldn’t fire with the weights this morning
B: 5 x 24kg – low on time
C: 6:43
A: 4 x 115kg failed on the 5th 5 x 110kg 5 x 110kg
B: 5 x 28 , 5 x 24
C: 8:24
Great way to start the day !
A: 3×5 @ 75kg
B: 3×5 @ orange band.
C: 8:34
A: 3×5 @ 30kg. Improvement from last week so im pretty happy. Still a little worried about my knee screwing up again but will slowly build up weight from here on.
B: 7, 6, 5 – Blue band. Need to build muscle!
C: 11.52. Finished just in time.
12kg kb, blue band up to rep 5, blue and yellow to rep 9, rep 10 blue and yellow band plus a little help from Ben. No way i would have finished without him! Tough but enjoyable!
A: 2 x 5 60kgs, 1 x 65kgs (PB)
B: 3 x 5 with orange band.
C: DNF… devo with one pull up to go on my final set. Thanks Pete for the support.
14kg kb, orange band progressing to orange + yellow for later sets.
A. 3×5 @ 45kg knees kept going in
B. 3×5 yellow band
C. No idea what time it was. I think 10 something.I used 16kg for swings started with no band then ,yellow for 3, 4, orange for 5, 6, 7, yellow and orange together for 8, 9, 10. A bit tricky sharing the bands but got there in the end.
A: Twigged lower back yesterday so switched to OHS. Got up to 50kg
B: 1 x 5 @24kg, 2 x 5 @ 28kg
C: 6:42
A: 1 set @70kg and 2 sets @80kg
B: 1 set @12kg and 2 sets @16kg
C: you ever get that feeling you might of done another set? i think i might of but im not sure. either way my time was 7:04
A: 42kg
B: orange band 5, 5, 4
C: 12kg KB, weird doing overhead swings, I think that was my first time doing them. Started on orange band, dropped to orange with yellow, then purple on its own, then purple with a little help from Rosey! Arms were tanked by the end! Finished at 11:14 (I think)
A: 3×5 @ 60kg (focussed on depth and keeping chest up)
B: 1×5 @ 16kg, 2×5 @ 18.5kg
C: 6:02, 24kg KB
A: 1 x 5 @ 70kg, 2 x 5 @ 80kg
B: chill
C: Cindy – 15 rounds + 2 push ups
A: 3 x 5 @ 105kg
B: 3 x 5 @ 12kg
C: 6:53 rx’d
A: 1 x 5 @ 70KG, 2×5 @ 80KG
B: Yellow band, which is good for pull ups!
C: 11:51, used a yellow band for the last 10 pullups
A: 3 5 @35kg, form not great tonight, I kept dropping my elbows
B: Blue band 5, 5, 5
C: Finished just….11.49 KB@12kg. Big thanks to Trent for all his help, I don’t think I would have finished without his encouragement.
A. 3×5 @ 35kg
B. orange band 3×5
C. DNF 5 pull ups to go! Damn
12kg kettle bell, orange band.