Thursday 4.10.12
Chriso and Rosey done after Saturday’s workout
5 X 3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 secs
-then-
3 rounds for time of:
- 14 Burpee Over-the-Box Jumps 24/20″
- 21 KBS 24/16kg
- 28 Shoulder Touches
Post loads, times and training notes to comments
A: 2 rounds at 30kg, then 3 rounds at 32kg. Should have done 32kg from the start but my head got in the way. Push jerk turned into a press on pretty much each round… weird and annoying, but good to know I can push press 32kg easily now!
B: 10:03, jumps over med ball, shoulder touches from box with legs straight.
A: Worked up to 3 rounds of 60kg. 1st round of 60kg was rubbish, but steadied for last 2 rounds. Need to concentrate on finger placement for the jerk, caught the last one with 3 fingers and the back of my pinkie on my left hand…….. Hmmmmmm.
B: Just shaved in under the 12 minute cap. Burpies and box jumps synergised to kick my ass all over the place. Thanks for all the encouragement to beat the cap. Lets not forget to mention my attempt at the shoulder touches that had me tangled in the rings. Graceful as a lame gazelle I am.
C: 1:32 (abouts) for the rower sprint.
Awesome effort, Andy.
A: 40Kg – Kept it light as I didn’t feel like I was moving well enough – so kept my ego in check.
B: 10:36 – Shoulder touches from the 24″ box.
A: 1st round at 50kg, then 4 rounds at 55kg. Probably could have gone heavier, but was having trouble coordinating myself to get under the jerk properly.
B: 24-inch box. Never done these before, so was going to start on a 16-inch (or maybe it was 20-inch, not sure) but given that I’m probably about twice as tall as Jamie, I handed that over to him and grabbed the 24-inch that he was using. As it turned out, it was only the fear factor holding me back and other than whacking my thumb on the box on one of the practice jumps, it almost felt like I had wings. Did 24kg for the KB swings, and the shoulder touches from the box. Completed in 9m29s.
C: 1m49s. Need to get more efficient. Not going to mention anything about “stroke rate” and “stroke length” because that just sounds wrong, so “more efficient” will suffice.
A: 5 x @ 70kg’s
B: 9:56 – 20″ box (Thanks Brendo), 28kg swings, shoulder touches from box
C: 1:41 – I have been told that my stroke is excellent
That at least partially explains the 5 kids I suppose! :p
A: 2 x 40kgs & 3 x 50kgs.
B: 9:33 – 21″ box, Rx KB, shoulder touch’s from the box.
A: 35kg, felt good, will go heavier next time (NEW SHOES FELT SOLID).
B: 9:30 RX, burpee over box jumps were the killer
A. 4 @ 25kg, my left hip is playing up a bit, having it fixed at the moment. Hurt a little in the squat. Had my feet closer this helped with the twinge.
B. 9.21
Smallest box?? 14kg KB, shoulder touches from box.