Saturday 11th June – 2011
Part 1.
3 Sets:
8 Deadliftts, 65% 1rm @ 1010
Row 400m @ 90%
Rest 2min
+
Rest active 5min
+
3 Sets:
10 Push press, 55-60% 1rm
125 Double unders
Rest 2min
+
3min toes to bar practice
Rest 6+hrs
Part 2.
Walk/hike – 90mins (hilly)
Post your loads and set times for part 1. Post where you went and notes for part 2. to comments.
Long wkd info:
Sunday – closed
Monday – closed
Tuesday – back to normal
Posted on June 10, 2011, in Daily Group Training and tagged B32 workshops, IWT. Bookmark the permalink. 10 Comments.
Part 1.
Deadlifts Done at 85kgs
times: 2:01, 1:55, 2:01
Push Press Done at 45kg
times: DNF, managed to get a cramp in the top part of my gastroc. Hurt like hell. Subbed to 400m row @ 90% for remaining sets. 2:01, 2:01
notes: the cramp hurt like hell and i was quite disappointed that i could not continue with double unders but like Rosco says ‘train today so you can train tomorrow’
Ross, was i keeping form in my deadlifts? I have this concerning feeling because i cant feel that lumbar position anymore……it just feels natural….
Scaled back push press a little as i wanted to keep a nice flowing movement happening with the dip/drive/press. Worked well.
Thanks to all of you coaches (Joelle, Ross and ofcourse Surls) for this mornings training and workshop, was a nice refreshing way to end the week…..except for the rowing…..that burned….
@ michal
Looked solid to me mate. Remember your spine already sits in extension due to your anterior pelvic tilt. So when you deadlift you usually get pulled into neutral; which is ideal.
@ everyone
Who did the walk? Don’t shy away from it. It’s just as valid as doing a crossfit metcon, deadlift 1rm or another session. As for your training it’s VERY important if you want to cope with what’s ahead..
Part 1:
A: DLs @ 145kgs
Times: 1:57-2:07-2:16
B: PP @ 60kgs (probably a bit light)
Times: 3mins plus due to trouble with DUs
Part 1.
A. DL:2:09,2:8,2:11@45kg
B.PP:1:16,1:09,1:08@25kg (single skips)
Part 2. Done, walked around the lake ( not hilly, but I had to carry my daughter (22kg) for more than half of it on my shoulders) so it was quite a hike!)
Great day today!
Part 1 @ 9am
A DL:120kg -> 2:05/1:55/2:00
B PP: 50kg -> 2:31/2:42/2:52
C TTB: sets of 10/10/5/5/3/2 (in 3mins)
Part 2 @ 4.30pm
60 min walk fire trails around back of Aranda w 30kg weighted vest
Great to see a big crew @ training on Saturday. 18 in fact.
However. Only 4 people have posted. PLEASE post your training notes to comments. You will get more out of it when you do. I program based on how folks are going day to day, week to week and on what you actually managed to do.
I see your training as an experience. Post and experience everything an integrated program will do for you long term.
Onward..
Much appreciate all the work you put into the programing , thank you.
Part 1
A: subbed deadlift for CG Bench – 2:07, 2:25, 2:20ish (had technical malfunction on rower for sets 2 & 3)
B: subbed skipping for airdyne: 1:30ish x3 – on all 3 sets I was so wrecked, checking my time became an impossible feat.
Nick
Thanks Coach Nick and Joelle ‘Demo girl’ for the awesome pull up workshop.Breaking dwn the movement makes it a lot easier. All i have to do now it practice, be patient, and hopefully intergrate all the movements!
Part 1.
Push press, @25kg
Double unders (125 single skips first set- 90 Du’s- 80 Du’s)
Around the 2minute mark for each set
DL’s @ 50kg( good to work at a lighter load to focus on technique, felt good)
Row 400m @ 90%- maintained 38-40 s/m
S1: 2:20min Row- 1:34/ S2:2:13, 148 / S3:2:10, 149
3min toes to bar practice
Note:Mentally- Wasn’t feeling it.
Part 2. 5:13-6:45pm
Walk a hill..literally made me feel great and also good view from the top!
Tunes, Nike+ iPod, frees and off I went
90min hike up Mt Jerrabomberra.- more of a hill then a mountain!
Distance: 10.23km
Cals:495
Pace: 8′ 48” min/km
*Wanna feel on top of the world ?
Kipping workshop was great. Thanks Surls and Joelle.
Part 1. Only able to do 1 part of workout before family duties called.
Push press @35kg – Feeling much better in my shoulder. Can probably start to build a bit now.
DUs – 100/set. Times would have blown out well over 2 mins if I kept going to 125. Times were 2:05 to 2:10 as it was. Getting some good runs of 30 to 40 at a time. Limiting factor overall is deltoid fatigue. Should I be feeling it there, or is that tesion were I should be relaxing?
Appologies for the late post.