Thursday 11.10.12
SMASH CLASH IS ALMOST SOLD OUT GET IN NOW!!!!!!!!!!!
-High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1×3 @ 80% – rest 2:00 btwn sets
- Notes: Percentage should be based off of your most recent 1RM Squat.
-then-
- 5 rounds (work:rest = 1:1)
- Kb Swings (32/24kg)
- Push Press (50/35kg)
Post loads, times and training notes to comments
Squats – felt tough. Did front squats 3×5 yesterday so that probably didn’t help.
Metcon -
KB @ 32kg
PP @ 45kg(Rds 1,2), 40kg(Rds 3,4,5)
Rounds took around 90s each, for a total working time of about 7.5mins.
I think I left my notepad in the gym near the KB rack – little notepad with brown cover and a pen tied to the side of it.
My third session in a row today, feeling very tender from yesterday’s session.
Squats getting better, working out my RM. max of 50kg today, can def increase this, happy with depth improvements.
10kg KB swings, can increase this too.
20kg PP – thanks to Eric for out yelling my inner ‘stop’ demon
1.30min rounds for first three then died in the ass, and blew out to 2 mins for the last 2 rounds. Working 8min 30 secs.
Struggled on depth for squats today (working at 125 1RM), was great working with Rosey and getting constatnt feedback.
KB @ 32kg
PP @ 50kg
Round times: 0:47, 0:57, 1:01, 1:00, 0:54
Total working time 4:41
A: Back Squats – 105, 110, 2 sets @ 120. Just ran out of time to hit the final set @ 130.
B: KB 28kg
PP 50kg
Working time 5:48
Squat – 70, 75, 80, 90. Felt good after not squatting for something like 4 or 5 weeks..
32kg KB
40kg PP
Timed out with 5 PP to go. Could have finished if I went a bit harder earlier on. Shoulders were really sore though.
A: 80, 85, 90, 96
B: 24kg KB and 50kg Push Press
working time: 1:05 + 1:12 + 1:16 + 1:31+ 1:35 = 6:39
A: 80, 85, 90 ran out of time for the last round
B: 7:54 total time RX
I would like to develop more over head strength with heavy weight, I needed to break down the push press into blocks of 5 for the last 3 rounds.
A: 40, 45, 50, 55. I think my working weight is better than my 1rm of 70kgs as I made it through the final set quite easily. Will have to try my 1 rm again to see if I can get higher.
B: 1.15, 1.40, 1.55, 2.05 and 2.05 total 9 minutes. 24kg kb and 40kg push press. That was a much tougher workout than it looked…
Mung shoulder still mung.
A: enjoyed this and worked up to 45kgs, heavier next time.
B: working time: 6:39
KB: 16kgs, did back squat instead of PP @ 25kgs – heavier next time.
A , worked upto 96 kg
B, 1.11 , 1.11 , 1.12 , 0.59 , 0.55 total 5.28 Rxd
A: 40, 42, 45, 48 (based weight on 1RM of 60kg, as my 62kg 1RM wasn’t great form)
B: 1:13, 1:32, 1:40, 1:38, 1:22. Total working time 7:25.
24kg kettlebells swings, 30kg push-press. Managed to do all the swings unbroken, but had to do the presses in sets of 5 from the second round. Tough!
A: 40, 43, 46, 48 -felt good.
B: was pretty consistent with about 57 – 67 seconds for each round. Did 20kg KB and 25kg PP. Did all unbroken.
I really did like this session.