Wednesday 17th August – 2011
3 Sets:
10 TNG Push press, challenging
amrap step down box jumps, 90sec
Rest 2min
+
3 Sets:
12 Kb swing, 1.5/1pd
Run 400m @ 90%
+
3 Sets:
1min Anchored sit ups
1min Single skips
Rest 1min
Post your loads, set times and reps to comments
The aftermath: 3000m row TT
Posted on August 16, 2011, in Daily Group Training and tagged B32 CrossFit, Canberra, IWT. Bookmark the permalink. 14 Comments.
Catch up from yesterday:
A. ClnGrDL @ 65%, 2reps @ 21X1; rest 60sec x8 — @65kg
B. PCln @ 80%1RM, 3 reps; rest 2 min x 3 sets — @ 50kg
C. Walk/run 10 mins
Notes:
A. Definitely took at least 3 sets for CNS to warm up in DLs
B. Woah- weird experience going from the heavy tempo DLs to then trying to move a lighter load explosively in the PCln.. mind bend. Felt clumsy in my PClns today.
C. So nice to go for a little trot in the fresh air with some chillaxed tunes…
3 Sets:
10 TNG Push press @ 60kg & amrap step down box jumps for 90sec
(Push press moved quickly and box jumps were accurate)
3 Sets:
12 Kb swing @ 24kgs & Run 400m @ 90%
(Times: 1:50 – 1:55 – 1:52)
3 Sets:
1min Anchored sit ups & 1min Single skips
(Moved at a consent pace through out these sets)
1. 3 sets – 10 Push Press @ 35kg & 90sec – Box jumps
2. 3 sets – 12KB swings @ 16kg & 400m run (2:09 – 2:01 – 2:03)
3. 3 sets – 1min Sit ups & 1min skiping
great chalenging training session
A. 35/25,35/25,35/25. Could have gone with a bit more weight on the push press.
B. 2.05, 2.15, 2.28.
C. Done. Butterfly sit ups as left hip flexor was cramping up.
Should say:
A. Box Jumps were done on two tyres or tall plyo box (depending on availability)
B. KBS @ 24kg
C. Skipping felt really good – maybe a mental thing given I could see the light at the end of the tunnel.
A. 55/34
60/29
65/28reps
on big plyobox
B. 24kg kbell
kept to a 1:55 pace for all three sets
C. Done
notes:
Hip felt ok today, fired up on the last few reps of box jumps and on the “up hill” part of the 400m runs.
Tried to keep a good pace through the 400m runs and focused on breathing and moving at a consistant pace.
A. done @ 45kg
B. 24kg KB and each set was faster than the previous
C. Done – damn foot keep playing up – considering amputation….
A. done @ 20kg
B. 16kg, subbed row for run
C. Done
Strict press 5 x 5 – 15, 20, 20, 22.5, 25
Russian KB swings 20 x 5 @ 12kg
Hip felt good, thank you for the extra programming Rosko
A: @ 40Kg box jump 28, 29, 30
B: 24 Kg KB 2:06, 2:05, 1:59
C: Done
Notes:
A: Annoyed with myself, (A) should have been heavier, I know my #’s!
B: Kb felt great, first run felt really tight but by the third round was starting to feel fluid.
Push press 60 kg 60 kg 70 kg
Box jumps 28 30 29
Kb 24 +run 204 157 158
A: push press @ 25kg; box jumps, 32,38,36
B: kb 16 1 row (1:42) 2 run (2:14, 2:07)
C: Done
A: Push press done @ 25kg
Box jumps 42, 40, 42
B: KB swings done @ 16k
Row 400m – 1:33, 1:40
Run 400m – 2:10
C: Done
A. 45kg/34jumps, 50kg/37, 50kg/ no box jumps.
Got a pounding headache during 2nd set of boxjumps. Rested for a bit till it died down and did a 3rd set of PPs’ @50kg but no more jumps. Also took things easier for rest of workout and skipped the run element)
B. 3 x 15 @ 24kg
C. Done