Friday 13.7.12
A: 3×5 Deadlift (15 min)
B: Turkish Get-ups – work up to max on each arm (no limiter)
C: General conditioning – 1 round only @ 80% effort 55 secs per station of:
- T2B
- Prowler (push/pull)
- box jumps
- wall-ball
- tire flips
- sledgehammer
- double-unders
- L-sit
Post loads and training notes to comments.
Plans for the Saturday…
- Group sessions @ 7:15am and 9:15am
- Open gym @ 8:15am
- Beginner class (deadlift, power clean and power snatch w/ Sean) @ 10:15am
- Tough Mudder run training session @ 3pm – Location TBA – but until then, this is worth a read…
A. 100kg DL 3×5 – very comfortable at this weight now and form seems to be holding up, will start to push higher now
B. Unfortunately seems like TGU are another thing thats out, especially on the left arm, pressure on the kneecap from the kneel and movement to standing up and coming back down is too much, will stay on next to no weight and work on perfecting form and muscle.
C. Did pretty good, managed to get toes 2 bar a few times before shoulder started getting mad, all the others I’m very happy with
A: Warmed up at 70, 110 & 150 did one working set @ 180kg – back tweaked a bit so didn’t do another set
B: 40kg Left arm & right arm – massive PB on left arm so pretty stoked
C: My brain doesn’t cope with so many different stations at 5:30 in the morning
loving being able to squeeze in the 10am sess
A: 3×5 @70kgs. First time this had felt comfortable!
B: 20kgs.
A. 70kg, 110kg & 150kg. Tried 180kg but didn’t feel comfortable, scaled back to 150kg
B. 16kg & 20kg.
C. Survived it but really happy to be back.
A: 3 x 5 @ 80kg and 1 x 5 @ 85kg. Felt good today.
B: Kept it very light @ 10kg. Slammed knee into the ground doing these last week and it is still pretty tender so kept it light and focused on technique.
C: Good fun although disappointed that I didn’t get a go on L-sits.
A. Warmed up with 70 , 110 and 150 first working set @ 180kg with rubbish form so scaled back to 170kg still rubbish so dropped back to 150.
B. still learning tgu’s but I’m feeling more confident each session. Topped out at 28kg left and right arm.
C. Fun as per normal.
A. 3 x 5 @ 120kg
B. 14kg KB. Kept it light due to shoulder. Only discomfort was when it was my support arm and I was crunching up.
C. Still amazing at how crap I am even at the things I think I am okay at after a few minutes of work. Good times though. Enjoy the challenge.
A: 3 x 5 @ 75kgs – felt comfortable and heavy… squeezed in an extra working set
B: Feeling better – still only managed 8kgs each side.
C: Still dreaming about T2B. It’s going to be a while yet.
A: 110 kg – form started to break down a bit in the 2nd and 3rd sets, so I’ll stay at this weight for the time being.
B: 24 kg
C: Need to work on L-sits, T2B and DUs
A: 110 kg felt great starting to click and working on consistent straight back and form
B: worked to 20kg thanks Ben for the gee up on external rotation which helped heaps and felt lots more table with more weight in the air
Keep my thumbs pointed backwards
C: starting to work out the toes-hips of wall balls they felt good today
Gotta keep the swing down on the T2B
A: 90kg 3×5
B: 16kg (r&l) & 20kg (r)
C: Nice to be back in action after a week on the couch trying everything the flu has to offer. T2B have suffered a bit, not that they were ever that great…..still fun…..back to the couch now.