Friday 17.8.12
A: 3×5 back squat
B: Accessory – 3×8 RDLs
C: 2 rounds (R1:40 secs per station, R2:20 secs):
- jumping pull-ups
- box jumps
- wall ball
- KB swings
- back extensions (supermans over a box)
- walking lunges
- knees 2 elbows
- push-press
- double unders
- burpees
Post loads and training notes to comments.
Plans for the weekend
Saturday
- Group sessions @ 7:15am (booked out) and 9:15am
- Open Gym at 8:15am – although you’re welcome to do the WOD at this time too.
- Beginner Class (Movement) @ 10:15am
- Tough Mudder run training at Mt Rogers @ 3pm See fasterhumans for more info
Sunday
- Tough Mudder obstacle training @ 6:45am has been cancelled – Sorry.
A: Hit 5@70 (old 1RM), then 2×4@70
B: 3×8@60
C: Great working out alongside John, who’s given me a new fitness benchmark to aspire to!
A- 1 x 5 @ 70. 1 x 4 @ 70. 1 x 5 @ 65. Best so far! I think it was the snow that helped…
B – 3 x 8 @ 50kg. Feel it more in my lower back instead of hamstrings…
C – tomorrow’s going to be… Interesting. I found out the hard way why supermans over a box are not great for guys…
A. Having to re-learn it all over again and drop back, lost some depth due to ankle injury. I kept OK form for 3×5 @ 70kg…. must remember push out the knees and chest up…
B – 2×8 @ 60 1×7 @ 60.
C – Good circuit.. somehow I don’t think I want to do tomorrow though.
A. 50kg 3×5 went light today… A little sore at the moment
B. 3×8 @ 40kg
C. Tomorrow is looking hard!
6 dead hang chin ups ! PB
Did this one at uni.
A: 3×5@75kg. Felt good
B: 3×8@60kg.
C: metcon 5rds of 3HPSU negatives and 20 DUs.