Tuesday 22nd March – 2010
CF Open crew:
Lactate tolerance with a little strength endurance
Everyone else:
Strength endurance with a little lactate tolerence.. if you go hard enough!For time: 15 Thrusters, 40/30kg 20 Burpees 25 KB swings, 1.5/1pd Run 800m 25 KB swings, 1.5/1pd 20 Burpees 15 Thrusters, 40/30kg
Post to comments: CF open crew – times, reps and time Everyone else – time, scaling and notes
A word about your shoulder health
Posted on March 21, 2011, in Daily Group Training and tagged burpees, kbs, lactate tolerance, run, strength endurance, thruster. Bookmark the permalink. 9 Comments.
Coaching notes:
Don’t overstride during your runs; fast turn over.. Pull your heal off the deck quickly.
Focus on your position as you front squat, drive through your heals and keep the torque on you legs intact ( knees out). Work your numbers until 90sec to go then unleash hell
Couplet- you know what to do.. Maybe even vomit..
Everyone Else:
thrusters @ 25kg
KB swing @ 1pd
subbed run for row 800m (dont want to aggrevate ankle)
time: 13:54
A. Times: 2:08 – 2:12 – 2:05
B. 37 Reps
+
3 RFT
20 KB swing, 1.5
20 Burpees
Time: 6:59
CF Open Crew:
A. sub’d 600m row: 2:26, 2:24, 2:25
B. 28 reps
C. 6:21 (unbroken)
PWO: raw egg, 200ml coco water, cacao
+90min: 2 eggs, coconut flesh+ cinnamon
Notes:
- row feeling pretty strong at the moment (so it should!)
- thrusters felt heavy today
- need to improve my burpee speed and endurance
J.
A. 1:57, 2:05, 2:03
B. AMRAP 4 mins @ 45kgs Thrusters, between 40 – 50
rested 5mins as i needed to leave for work
C. As rx’d, 8:31, imploded, so drained from part A and B. Not pleased with my performance but i gave all i had left.
CF Open Crew
A. 2:06, 2:15, 2:06 > Accumulation of lactic acid = horrific
B. Thrusters @ 27.5kg – 21 reps
C. 6:48 (first 2 rounds unbroken, clustered KBs 7-13, last round)
Went as hard as i could on the Kb swings and burpees, man was it a grueling challenge to say the least. Did my best, suprised myself
Everyone Else Session:
Bodyweight: 66.5kg
Time: 12:51
Positives:
1. motivation, inspiration & encouragement from CF Open Crew
2. technique development – appreciating use of driving with legs & hips
Negatives:
1.gave away at least 1.5 – 2 mins through failing to push through the mental barrier of fatigue; must push harder.
15 Thrusters, 35kg
20 Burpees
25 KB swings, 20kg
Run 800m
25 KB swings, 20kg
20 Burpees
15 Thrusters, 35kg
Everyone else (as rx’d): 13:05
Everyone else:
Thrusters @32kg & KB swings @ 20kg(this is all the weights I had at home)
Time 12:15