This week we’ll be rolling into some new programming so for all you guys that thought all we did was C7J max, 3×5 blah, blah, blah and snatch VOL: TD’s got some thoughts on that…
“F%$k what you know. You need to forget about what you know, that’s your problem. Forget about what you think you know about life, about friendship, and especially about you and me…” ~ Tyler Durden
Monday 20.8.12
A: Establish 3RM back squat
B: 4 rounds for loads & reps:
- 400m run
- max rep front squat (no racks – so you’ll have to clean it) @ 60% 1RM
Post 3RM loads, then front squat loads and reps to comments.
A: 110 kg – had a go at 115 but failed rep 3.
B: 11, 7, 7, 6 @ 65 kg.
A: 46kg, failed my 2nd rep at my first attempt at this weight but got the full 3 reps on my second attempt. trying to focus on not doing quad-heavy squats, and keeping abs locked in tight. i don’t think my abs were listening to me this morning. will keep working on it.
B: 10, 10, 9, 14 @ 30kg, think next time i’ll go 32.5kg, reps weren’t easy by any means, but i wouldn’t mind making it a little harder next time.
loved today! bring on the next few weeks!
A: 70kg – thank Zoe and Jo for this – you guys are inspiring!
B: started with 40kg and did 6, then 3, then changed to 35kg, did 8 then died in the arse at 2….. back hurt super bad so I wused out at the end…
I do love running though!
A. 140kg first set wasn’t happy with the depth so dropped to 130 for the last two. Thanks to Matt for the help here !
B. 9 reps for the first and with lots of encouragment from ben 10 the last three sets. I have to say im pretty excited about the new stuff, today’s workout was great !
A: 110kg Worked up to this pretty quick, felt pretty solid.
B: Worked at 60kg and got 6,5,5,6 felt like an old man runing around the block. Very excited about the new work outs coming up cant wait!!
A- 110kg.
B- 10,9,10,8 at 70kg.
Enjoying 5.30 crew’s efforts and encouragement.
A: 35kg. I had one attempt at 37 and I failed, it was more mental though, so I’ll be pushing myself next time.
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B: 4, 5, 5 at 20kg, 7 at 15kg, I can’t believe I got that last one! Yes
A: 130kg, trying to keep up with Chris!
B: 70kg, 7/6/5/5
A: 130kg, failed 3rd rep on 135kg. Great work Rob!
B: 75kg – 10/8/7/6 (rowed 400m)
Great sesh!
65kg
B. 35kg probably should have gone a bit heavier I got 12,8,8,11. Didn’t do too well tonight…I was stupid and had a paleo smoothie thing just before coming tonight this was not good for running or front squats I felt like I could be sick !
A: 110 worked too quickly up and smoked my legs early, great fun working with Wal this morning
B: 60 – 12/13/15/9 next time heavier
Had a great time at only my third group session. Thanks for everyone’s encouragement!
A: 25kgs (I think) haha! Still working out the technique!
B: 25 again. 10/10/10/15.
Loved the running – not bad at that!
A: 82.5kg
B: 11,8,8,8 with 47.5kg. This was tuff. There may have been an extra 1 or 2 in there, maybe I needed someone screaming at me or a minimum target to push to. Lets do it again some time.
Last night was so much fun!
Im still super weak and only made 4 and 5 reps @ 25kgs.
Running is not my thing so it was definitly a good challenge for me. Loved the was cardio involved too.
Loads of fun and encouragement!
A: 60kg, I think I could have went heavier but ran out of time.
B: 30kg, 8/8/8/10 thanks so much to Nick for the encourgement at the end, it made a massive difference. My form on squats wasn’t great until the last two rounds, I need to correct that so I can go heavier.
This was an awesome workout to start my week, I really enjoyed it. Just don’t eat a banana 3 mins before training!
A: 60kg – Pretty happy with that, maybe could have gone another 5kg if I had more time.
B: 30kg Cant remember the exact numbers, but hovered around the 7-10 per round. Just stoked that I ran the full 400m legs and did the lot in 15min flat.