Friday 20.7.12
managed to get some footage of Fran, from a couple of weeks back…
A: 3×5 front squat – “arse to grass” people.
B: 3×5 weighted pull-ups – focus on superb form – eg. Your last rep (while it might be a lot harder) needs to be as legit as the first. If you have to drop the weight back down to do that, then that’s what you need to do… (eg. no ego – Big Matt’s on holidays yeah?!)
C: quick conditioning circuit
D1: ?
D2: ?
Post loads/reps for A & B, and D1 and D2 to comments without letting the 10am crew what they’re in for…
Plans for the weekend…
- Group sessions at 7:15am and 9:15am – Steel yourselves ladies and gents, it’s going to be a tough one…
- Open gym at 8:15 – perhaps you should consider benchmarking yourself with our 3 athletic levels…
- Beginner class tomorrow @ 10:15am – nutrition chat (Paleo vs Zone, explaining the insulin effect, the Whole30 and cortisol)
- Tough mudder run @ 3pm
A: 3 x 5 @ 120kg
B: 5 x unweighted, 5 x 10kg, 5 x 15kg – pulled weight back and focused on getting C2B (or close to) every time
C: Hmmm
D1: not awesome
D2: I want my mummy
A: 80, 90, 90, 90. – 88% of my 1RM. Much better keeping knees out, cheers Rosey for the cues. Have to keep working on front squats. Felt heavy and good. A lot of work to do and a long, long way to go …
B: 3×2 at BW. Nothing left in my pull after a long week.
C: Good fun.
D1: 188 DUs
D2: 8
A) 3 x 5 @ 80kg. Not a F/S fan but had good depth.
Coach B- My wrist flexibility sux but that’s cuz there’s nuthin’ “limp” wristed about the Heinex!
B) 3 x 5 @ 8kg (Strict on all reps)
C) Cool
D1) 125 booho D2) 9 (dropped 2 from round 1)
A: 55kg. Careful not to tuck butt under at bottom.
B: 3×5 at bodyweight.
C: T2B after L-sit was very tough.
D1: 82
D2: 10 each round
A. 3 x 5 @ 60kg
B. 1 x 5 @ 12kg, 2 x 5 @ 16kg. Managed chest to bar for each rep (still Supernated).
C. Yep, lost some conditioning
D1. 46. Wasn’t even puffed at the end as I don’t think I strung more than 3 or 4 together. Don’t know what’s going on here.
D2. 9, dropped it from 10 on the last set, spewin.
A) 3 x 2 @ 55kg and third set up to 60kg.
B) Unweighted sets, 2nd round only 4 though.
C) I like these things – Got a fair few T2B in before dropping to some random legs in the air thing.
D1 – 45, first time getting 10 in a row – STOKED!
D2 – 15/15/15/14/13/12/11/11
A:60kg getting better with this weight
B:2×5 with 3kg
1×5 unweighted
D:1: 115
D2: 10 then 9′s to the end
Great Session!
A:87 thanks Ben for the advice getting the bar into my shoulders to stop the wrist load worked hard the concentrate on keeping my elbows up
B: 2×5@16kg, 1×5@BW, 2@16kg ran out of time for the rest
C: fun circuit but not firing very well
D1: 53 terrible
D2: 12
A: first set at 50kg then dropped it back to 45kg for second two sets
B: weeelll we all know that I’m not there yet
C: loving these on Friday mornings
D1: 121 – thought I would get more..
D2: 10