Saturday
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)
Sunday
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
Later i did some scaled HSPU's, not done them in ages so just worked the movement
MOnday
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
then
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
Tuesday
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.
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.
Wednesday
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
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
Friday
10-1
squat cleans
pus press
60kg
23mins 40secs
That was nasty, squats cleans were slow, push press were easy
Sprints tomorrow morning
Friday
10-1
squat cleans
pus press
60kg
23mins 40secs
That was nasty, squats cleans were slow, push press were easy
Sprints tomorrow morning
2 comments:
Do you use a rowing machine? Any advice on some ways to work the motion without a machine?
Yeah I have a concept 2 rower. The CrossFit substitute for that is the sumo deadlift high pull, 10 reps per 100m
Post a Comment