Monday 6.8.12
Erik hitting Tough some Mudder Training on Sunday morning @ 6:45am (yes there was still frost on the ground)
A: Front Squat 3×5
B: KB Swings 3×10
C: Tabata mashup – full 8 rounds of each:
- Pushups
- Double Unders
- Squats
Post loads, reps and training notes to comments. How are things going on the Whole30? Post your thoughts on that too.
A) 1 @ 60kg. 2 @ 50kg. Felt comfortable with all reps.
B) 2 @ 28kg. 1 @ 32kg.
C) i) 11 to 7
ii) 7 throughout (hooray consistency)
iii) 19 to 17
A: 3×5@65 (thanks for keeping me honest coach!)
B: 3×10 @ 32
C: i) 1 push-up (went out too hard at the start)
ii) 10 du
iii) 11 squats
A: 3 x 5 @ 35kg, lost 7kg in my front squat since being away, so just trying to work back up.
B: 3 x 10 @ 20kg, was recently only able to get about 5 unbroken reps at 16kg, so pretty happy!
C: 4 (started at 9, and went downhill…sorry Ben!), 2 (+ a ton of whipping, max was 6), 14 consistently (except for last round, got 17)
A. 3 x 5 @ 65 + 1 x 4 @ 70 (wouldn’t have got fifth rep)
B. 3 x 10 @ 32kg
C. Push ups – 7
D/U – most likely 1. There were a few rounds there where nothing was happening for me
Squats – 13
Worked with light weights today (back strain last week)
A: 3 x 5 @ 100kg – concentrating on depth & foot position
B: 3 x 10 @ 28kg
C: push ups – 10
D/U’s – 10 (14 every other round)
Squats – 13
A: 3 x 5 @ 70kg Working hard on tech and depth.
B: 4 x 10 @ 40kg
C: Push ups 9 (went out way to hard)
Double unders 2 (first few rounds where terrible arms where fried, managed to hit 14/15 in the last 3 rounds)
Squats 10.
A: 3×5 @ 35kg, up 2.5 from 2 weeks ago so really happy! Plus 1×5 @ 37.5kg
B: 3×10 @ 20kg, went to 24kg last time for some reason and got 1×10 and lost my balance a lot!! So will work up to that.
C: Pushups – 5 – tried to keep it at 8 but arms and shoulders just gave out and form turned horrible!
However this is the first week I have been able to do double unders in a row without a single in between so am alright with how I went… Still getting a lot of welts.
So next time will try push it to 14 or 15 squats each set.
Double unders…. – 0 – Was so annoyed! Was getting to 8 and 9 but around the middle my arms just died
Squats – 13 every round except for the last which was 16
By the way… Only 2 more days to go on whole30 yay!!!!!
I can’t wait for a protein shake!!!!!
A: 3×5 @ 80, + 2 @ 90
B: 3×10 @ 40
C:
PU 6
DU 3 embarrassed with this one
SQ 18
A) 3 x 5 @ 80 (elbows slowly improving)
B) 3 x 10 @ 40
C) PU 12 to 6, D/U = 12, Squats = 12
A: 3 x 5 at 45kg (slightly down on PB – but tech felt good)
B: 3 x 10 at 24kg (much harder than I first thought)
C: Push ups = 6 (maxed about 10, but couldn’t keep that rate up), Double unders = 4 (maxed 11, but like earlier still in struggle town)
Squats = 14 (every single round, but 15 on the last, so very happy with this).
A: 55kgs
B: 28kgs poor form on 32
C: push ups 3. Burnout quickly
DU – 0. Rope issues. No excuse. Terrible.
Squats 16.
One more weekend of sport then I’ll have more time for CF. Yay.
A: 5×40, 5×60, 3×5 @ 70
B: 3×10 @ 40
C: PU: 16 to a weak 3, DU: 4, squats: 15, finished off with 17. Struggled to drive properly on the way home!
A) 2 x 5 @ 52kg 2 x @ 62kg – Could go a lot heavier but concentrating on perfect tech.
B) 3 x 10 @ 32 – Again could have gone heavier but save some fuel for Tabata mashup.
C) Tabata mashup
PU – 4 – All rounds were 10 until the last one.
DU – 12
BW Squats – 10 Thighs
*Thighs were burning. Good stuff.
A. 3 x 5 @ 37.5kg
B. 3 x 10 @ 20kg
C. Pushups 3, DU 7, squats 11.
A: Back Squats to focus on squat form – 90kg
B: 32kg
C: PU = 6, DU = 3, SQ = 12
A. Front Squat 3 x 5 @ 35kg (could’ve gone heavier, but have just had 2 wks off from training with the flu…)
B. KB Swings 3 x 10 @ 16kg, 20kg, 24kg
C. Tabata
Pushups – 10 (16 on first round)
Double unders – 15 (25 on last round – got easier the more tired I got WT!?)
Squats – 13 (16 on first & last round)
My arms are still jelly! Going to be SORE tmoz!
Finished whole30 on 31 July. Lost 2kg in the first week then put it back on again in the last week, maybe cause I was sick and not training? It was good, but expensive! My grocery bill has doubled! Tried lots of yummy new recipes. My new fav breaky is almond meal pancakes with mixed berries on top. Got a bit sick of eating meat & nuts all the time. Happy to be able to eat my oats & brown rice again
Am eating 90% paleo now. Sasch is still doing it 100%! Thanks for introducing us to it!
A. 1 round @ 50kg 2 rounds and 2 reps @ 55kg too tired in the 3rd round so decided to stop.
B.3×10 @ 28kg
C. Pu started strong at 13 but finished at 5.
Du first round stuffed me, the rope was in a knot so only got 8 the rest went between 12 and 18.
Sq started at 16 dropped to 11 then finished on 16
Day 4 of whole 30… Feeling better than yesterday! Woke up easily today
A: Back down to 25kg (from 35kg previously) to fix up my chest dropping
B: Struggled with form at 12-16kg
C: lost count! Spent the squat time trying to keep my chest up. This was just a hard day.