Friday, 29 October 2010

Catch up post

Just finished a 30day Paleo challenge - really enjoyed it. Going to keep it going but have the odd cheat till my birthday next week, then hit it strict again. Here is this weeks training


3km row - 11mins 21secs

the bear complex

7 reps of each in sequence

power clean, front squat, press, back squat, press

round 1 - 40kg
round 2 - 45kg
round 3 - 50kg 
round 4 - 55kg
round 5 - 60kg ( failed at 4th rep)


had my mate down today for a session, we went for a run first, hill and stairs. Then did a bit of work on his power clean and deadlift.

Later i did some scaled HSPU's, not done them in ages so just worked the movement


Push press x 3 reps x 5 sets with 3 mins rest between

after each 3 min rest do 60secs of power cleans with 70kg

after power clean rest 3 mins

Push Press 70kg, 72.5kg, 75kg, 80kg, 82.5kg all x 3 reps

Power cleans 13, 11, 12, 9, 10 reps


30 toes to bar
60 double unders
20 toes to bar
40 double unders
10 toes to bar
20 double unders

time 20mins 34secs of utter fucking suck. Didnt get any double unders in a row..every single one was one at a time


Snatch balance practice up to 40kg

Then went to gymnastics, did a shed load of handstands, round offs and managed to get up onto the bar for the first time. I also tried the vault for the firs time and nearly knocked the fecker over, not sure they are designed to take the impact of a 16st lump bouncing off it.


a bit sore from last couple of days so just went out for some sprints, a mix of hills and stairs

really liking the sub armour gear, wore it for every workout so far. Dont really notice if they are making me less sore etc but are making me feckin warm

Thursday was a rest day, was busy at work and a bit tired



squat cleans
pus press


23mins 40secs

That was nasty, squats cleans were slow, push press were easy

Sprints tomorrow morning


russ138 said...

Do you use a rowing machine? Any advice on some ways to work the motion without a machine?

Davie said...

Yeah I have a concept 2 rower. The CrossFit substitute for that is the sumo deadlift high pull, 10 reps per 100m