Tuesday April 5th – 2011
CF Open crew
4 Sets with Intent: Push press – 4 tough reps 8 C2B pull ups 12 KB swings, 2/1.5pd Walk rest 5mins + 3 Sets: Row – 30sec @ 100% 15 Burpees, afap Seated rest 5min
Everyone else
A1. Push press – 3-4reps; rest 2min x5 A2. KB swing – 12-15reps; rest 2min x5 B1. Hollow rock – 20reps; rest 60sec x3 B2. DB Split lunge- 8-10/leg; rest 60sec x3Post to comments: CF Open group – Loads, set times and meters Everyone else – Loads, reps and training notes
Mobility basics workshop – Tonight 7pm
Posted on April 4, 2011, in Daily Group Training and tagged AnG Pwr intervals, B32CF, burpees, c2b pull ups, CP, hollow rocks, kbs, LaT, lunges, push press. Bookmark the permalink. 8 Comments.
A1 25kg, 30 kg,32.5kg, 35kg , 35kg
A2 16kg, 16kg, 20kg, 24kg, 24kg
B1 modifed hollow rocks
B2 DB slit lunges with 10kg total weight
PBs achieved today – happy !
Caz you nailed those swings!! Yeew!
GOOD MORNING!!!!!
Well Done to everyone who was there this morning!
CF Open Crew.
A.
)
60kg PP/2Pood KB/ 52sec
65kg PP/2Pood KB/ 56sec
70kg PP/2Pood KB/ 55sec
75kg PP/2Pood KB/ 57sec (4RM push press@ 75kgs
B.
1:12 (387 Avg Watt) Dampener @ 4
1:14 (370 Avg Watt) Dampener @ 5
1:15 (440 Avg Watt) Dampener @ 6
CFO Training
A.
Set 1: 40kg/1:15
Set 2: 42.5/1:20
Set 3: 45/1:21
Set 4: 47.5/1:18
B.
Set 1: 1:17/295 av watts
Set 2: 1:19/284 av watts
Set 3: 1:16/321 av watts
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PWO: raw egg, 300ml coco water, cacao
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Notes:
A:Had to break my C2B pull ups into sets of 4/2/2 mostly, done with 16kg KB because I am a moron. This was still forearm death, shldrs are jacked.
B: Dampener at 4, recorded avg watts instead of metres because I am a moron. Sorry RB, if you want me to calculate mtrs I probably could come up with some geek formula.
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Tuesday’s mission: recover brain function. Stat.
CFO Training
A.
Set 1: 70kg, Done, Done
Set 2: 75kg, Done, Done
Set 3: 80kg, Done, Done
Set 4: 85kg, Done, Done
B.
Set 1: 1:21 av 500m split
Set 2: 1:23 av 500m split
Set 3: 1:21 av 500m split
A1:35:37,5:37,5:40:40(PB)
A2:16,20,20,20,24 (PB but only 10 good reps out)
B1: modifed hollow rocks
B2: 50 walking lunges
A
A1: 40kg : 45kg : 50kg : 55kg
A2: 16kg : 20kg : 24kg : 32kg (half-lift only)
B1: modified hollow rocks – one knee bent, arms in front
B2: not so pretty 20kg attempts
PB for KB swings (never gone above 16kg before)
A1. Push press – 37.5kg/40/42.5/45×3/45×4
A2. KB swing – 16kg/20/24×10/24×10/24×13
B1. Hollow rock 1 min (30secs each knee up, hands by side)
B2. 50 walking lunges