Tuesday 4.9.12
Chris: subbing out the run for a row in Helen…
2 rounds:
w/ 6 mins running clock:
- 600m run (1 & 1/2 laps around the block)
- 20 push press @ 45/30kg
- max rep sumo deadlift @ 100/70kg
// rest 6 mins
Score: deadlifts.
Post loads, reps and training notes to comments.
Some house keeping…
Waiting list blues – unless we tell you guys otherwise, if you’re on the waiting list -> you’re on the waiting list. If there’s space at another session – book in for that.
We’ll be adding new 5pm session (Monday and Tuesday) from next week because you guys requested it. Get on to MBO and book yourself into that… Nuff said.
Was scared of this one but it went well
Push press @ 20kg
DL @ 35kg: First round – 15reps. Second round 20reps, needed to go heavier but am happy with it… Chest didn’t kill me too much so yay!!
Double under practice, max reps unbroken = 20, yay!!!
So after having a whinge to Ben about how I wasn’t sure I’d enjoy the new program, I am loving it. Got out of my own way and shifted focus from “I don’t have the fitness levels to do this” to “You need to work harder, build your machine” After only a couple of weeks I’m seeing the difference and loving pushing myself.
Push press @ 25kg
Sumo deadlift – 1st round 20 x 60kg; 2nd round Rx’d 15 x 70kg and according to Ben I’ll be increasing that weight next time……bring it on!
Great to hear Bec – sometimes it can be pretty scary to look at the whiteboard, but how good does it feel when you get through it!? And from what I’m hearing – your smashing it! nice work
Push press at 40kg, first round of deads at 80kg (17) and second round at 100kg (8). Should have done 100kg from the start.
Yes you should have….
Good session!
Push press at 25kg and Sumo DL at 60kg.
Hmmmm really should hav gone for the Rx… hopefully we will do this one again soon, then I will do the proper weights…..
Rx’d this one.
6 and 4 – my run as usual lets me down..
10 and 9 Rx’d (but had to row instead of run as I was alone in the gym)
Haven’t trained in ages so was a bit of a shock to the system. Was thisclose to vomming.
Rx. 13 DL + 16 DL. Love running, but need to keep working on my achilles/calf tightness so I can squat better. Push press was tough. Started with sets of 5, ended up doing 2s.
I pushed myself a bit to hard on the push presses for the first round and only managed 12 at 25kgs. For the second round I got all 20 at 15kgs!
I only got to the sume dead lifts on the second round. I got eight in at 45kgs!
Riding down the hill to Belconnen/Westfield was a bit of a task after the push-presses, but it’s good for me
.
25kg push press (happy with the weight i chose, felt nice & challenging)
40kg deadlifts – 10 in the first round, 6 in the second (push presses slowed me down quite a bit in this round and only left me with a few seconds to pump the deads out).
actually felt good on the runs for the first time ever?!
enjoyed this morning a lot, liked the whole relay-style of it!
First round 12 deads
Second round 7 deads
w/ 40kg push press & 80kg deads.
Limiter was definitly the shoulder work – Second set took almost double the time as the first set of push press through.
25kg push press and 60kg deads – 15 in the first round and 13 in the second.
Push press was challenging, could only do it in sets of 5.
I really enjoyed this one!
Round 1 attempted Rx push press, and only got halfway through.
Round 2, scaled to a more realistic 30kg, then hit 12 sumos at 80kg.
40kg push press and 100kg sumo deads. 11 and 12 reps. Push press was where I struggled most.
Rxd- R1= 22 D/L & R2= 25 DL
Thanks Simon for setting a pace & Jamie-aka “Mr CFT-500 Club” for the inspiration.
PS- Coach B. I told my wife to ring u so that u can explain why I needed a Chinese foot massage on my lower back. Ouch!
R1 43 dl , R2 30 dl @ 100 kg and push press at 45 kg . Rxd
Rxd.
R1: 14 DL
R2: 10 DL
13,16. RX.
Deadlift still weak lift for me. Questionable form on few.
Hardest workout so far…
20kgs on Push press – got through but struggled.
Sumo DLs:
Rd1: 28 at 40kgs
Rd2: 16 at 50kgs
Shows how weak my shoulders are, but could increase DL next time.
40kg push presses, got them out in sets of 5.
70kg deads – 20 and 22.
Obviously need to go heavier on the deads but didn’t feel I was up for it tonight. It was still a real battle.
Right shoulder needs some ball work as there is some sort of pain back there from the presses….off to find my hockey ball.
RXed it
got 35 reps first round, 32 second
Did one handed shoulder press with 14kg KB because of wrist. These were hard !
Wrist felt ok with deadlifts 70kg got 12 in the first round and 13 in the 2nd. I liked this work out
40kg press and 85kg deads. Made 13 reps on both rounds.