Monday 01.12.14
Caption this. Sean with a 128kg C+J.
Strength:
- Devils Complex (max complex)
- Clean
- Hang Clean
- Push Jerk
- Split Jerk
- Snatch Balance
- TNG Snatch
- Hang Snatch
Compare to 20.06.2014
Volume:
EMOM 10 minutes
- HSPU
- 1-4 Strict
- 4-6 kipping
Pick a number and try to stick with it for the whole 10 mins – go for less reps to maintain across all sets.
Fill remaining minute with box jumps.
Conditioning:
Tabata – 8mins; 20sec work, 10sec rest/transition:
- Wall Balls (20/14)
- KB Swings (24/16)
Try to keep the rep range the same throughout and don’t let you last round be your worst!
Great to be back after a week off, and great to have Coach James!
A. 32kgs, new PB by 2kgs
B. 3 push ups and about 5 rebound jumps on 8 inch box
C. maintained 10 swings and 4 wall balls
A: 27.5kg
B: 6 push ups and worked on rebound box jumps with a lower box
C: 5 wall balls & 11 swings
Really good to train with the 5:30am crew! I think it’s been a few years since i trained that early!
A. Worked up to 35kg – failed the TnG Snatch and ran out of time to try again.
B. worked on 1 strict HSPU per round
C. WB lowest was 6, KBS lowest was 10
Fun session – really humid. Perhaps bring a towel and water bottle today guys 🙂
Oh to caption – I am a crazy man and lift like a demon!
A)50kg for this one today. Shoulders didn’t want to fully switch on today though…
B) 6 Push-ups and rebound box jumps on 20 inch.
C) 5 Wall balls and 12 swings.
A: 35Kg – should have tried higher, but was pretty smoked after each attempt, so rested!
B: 4 kipping scaled HSPU. Should have gone for unscaled.
C: 10 swings and 7 wall balls.
“open wide……. and say ahhhhhhhhh”
Felt very sluggish this morning. Inflexible and slow, and took ages to warm up (I’m not even sure I succeeded in that).
A. 45kg. Felt much heavier than it should have.
B. About 4 rounds at 3 strict HSPU, then the remainder at 5 or 6 kipping. I may have skipped a minute (see above).
C. 10 swings, 5 WB.
A little outdown by the not-so-little-anymore guy – turned around at one point to see him do a forward roll into HSPU, [email protected] Well, actually I can vouch for the fact that he’s not a [email protected], but let’s not split hairs.
“Yarrgh double Coops body-weight C+J!” – Congratz to Coach Sean; awesome effort and fantastic to watch!
It was fun coaching the early classes this morning. Expect more of this!
A: 60kg on the second go. 65 failed at the TNG snatch. I blame humidity.
B: Stuck with 5 kipped HSPU and 7 box jumps. Hips are still tight so I stuck with step downs.
C: 12 swings and 8 wb. Definitely agree w/ Becca very muggy/sweaty!
Waaasssssuuuupp
The heat and humidity didn’t help with my feeling blah today.
A: 35kg. Failed the TnG snatch at 40kg pretty spectacularly! Kathleen and I called it the snatch dance hehe. Didn’t try again.
B: started with 3 kipping, did that for about 3 rounds then started failing. Thanks coach Bec for the form correction my last 2 rounds were back at 2 reps.
C: died half way through. Wanted to walk out the door….hated this!
WB: 7, 7, 7, 6, 4, 4, 5, 6 so score of 4
KB: 12s until the 3rd last round when I got 11 for the rest.
Glad to be sitting on my couch now…
A: 45kgs. Failed the TnG snatch at 50kg. Tried again and failed the same place.
B: 3 Strict HSPUs and approx 4-5 rebound box jumps per round.
C: 12 KBs every round – wall balls sucked today, usually one of my favoured movements. Think the max was 8, lowest was 5?
A: worked up to 50kg. Failed twice on the TnG snatch. Was just tired – and it felt heavy tonight.
B: 4 strict x 10. These felt really solid.
C: 12 -13 KB swings and min of 10 wall balls.
A) Got to 60. It looked good, but still need to work on my foot position and balance for the split jerk and snatch.
B) 4 strict HSPU with a few box jumps after each set. I could have gone more reps next time.
C) Started at 11(KB) and 8 (WB) and kept around 9-11 and 5-6 each round.