Tuesday 21.8.12
Aimee and Suz going to their ‘happy’ places… (at last night’s 6pm session)
Rehab/Prehab
- 3x 8-10 DB ext rotations (each arm)
Gymnastics
- 1 muscle-up every 20 secs for 10 mins; or
- muscle-up tech and 3+ sets of max rep chin-ups (supinated) for 10 mins
Metcon
20 min AMRAP:
- 30 KB swings (Russian) w/ 24/16kg
- 30 push-ups
- 30 lateral jumps (over KB)
Post training notes to comments.
1. Enjoyed doing the external shoulder rotations again.
2. Practiced jump up muscle ups with assistance from Wal.
3. AMRAP – 5 rounds + 25 KB swings. Scaled to a mix of PUs and situps after the first round.
Practised the muscle ups and hit some strict chin ups.
AMRAP 5 rounds (in 20:05, but I wasn’t about to stop with half a dozen lateral jumps to go). Only scaled situps for pushups when my arms burnt out.
A: 19 muscle ups in 10 mins, almost 1 every 30 sec. Didn’t have muscle ups until Saturday’s Filthy fifty weekend so freakin stoked
B: 8 rnds + 20 KB swings scaled 10 PU + 15 SU + 5 PU lots of practice on tricep push ups getting the technique right so as not to blow shoulders out
A: No muscle-ups, but I did a lot of technical work on them. For the chin-up part I did 3, 4, and 4 with the blue band.
B: My KB-swings were really out of shape, so I spent a lot of the 20 minutes getting those perfected. I got in three full round (I think, I lost count while working on technique, I’ve got to get better at counting).
A: Some tech work, cant really do too many due to hands.
B: Worked through 5 rounds and 30 KB swings in the time limit. Happy with that
Thanks to Bec and rosey for the session
Day 23 of whole 30
A: great idea… was god
B: muscle up technique – with lots of chin ups in between on the red or orange bands
C: I think I was just under 5 rounds (only had 10 lateral jumps to go) should have kept going like Mark……
Great session……. I think….
A: This was good for me as I have had rotator issues in the past.
B: Worked on muscle up technique and max effort chin ups. 5 reps of chin ups for the 3 rounds.
C: completed 5 full rounds and 3 swings. Aimed to complete each round in 4 minutes and kept to this for most of the workout. Managed to do at least 15 pushups for each round except the last when my arms just didn’t want to go me off the ground…