Tuesday 27th September -2011
3 Sets:
10 Deadlift @ 70/45kg
Burpee (no push up) – 90sec
Rest 2min
+
3 Sets:
30 Sit ups
100 Single skips
Rest 2min
+
21 Russian KB swings; rest 60sec x3
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Posted on September 26, 2011, in Daily Group Training and tagged B32, IWT, MAP 4, training. Bookmark the permalink. 9 Comments.
Deadlifts – 45kg
burpees/set – 26, 29, 30
situp/skipping times – 1:56, 1:43, 1:47
Russian KB – 20kg, 24kg x 2
Deadlifts – 70kgs
burpees – 32, 30, 31
situp/skipping times – 1:29, 1:25, 1:26
Russian KB – 36kgs, 40kgs, 48kgs
A. Establish a 1RM Rack Dip
B. Tabata Push Ups (post every set)
C. Run 1.5km for time.
A. 40kgs, failed @ 45kgs
B. 17, 14, 11, 6, 6, 6, 5, 4
C. 5 min 42 sec
notes: Dip was a surprise, first time i have attempted a 1RM Rack Dip
Tabata Push Ups……damn….they hurt. First thing to go was midline around the 3rd set. From that point onwards my triceps and chest (around the first rib area) began to fatigue.
Run. I wanted under 6mins and i got it. Felt awesome however i could have started a little slower on the run and kept a better pace.
DL @ 45kg
Burpees – 32, 30, 30
Situp/Skip times: 1:36, 1:35, 1:29
Russian KB swing: 20, 24, 32
DL @ 45kg
Burpees- 35, 34,31
Situp/skip-1.52 1.32 1.40
+ 21 Russian KB swings; 20,24, 32kg
DL @ 45kg
Burpees – 38,38,38
Sit ups/Skip – 1:28, 1:32, 1:33
21 Russian KB swings @ 24 kg – 30 sec each round
Deadlifts – 70kgs, Burpees – 28, 25, 16
Situp/skipping times – 2:00, 1:36, 1:28
Russian KB – 24kgs, 32kgs, 40kgs
DL @ 70Kg
Burpees: 27, 26, 25.
Time: 1:50 2:00 2:02.
Sit ups / Skip: 1:35, 1:34, 1:33.
21 Russian KB @ 32, 32, 40kg.
DL @ 70kg, 24,20,20 burpees
Sit ups/skip 1.42, 2.06,2.24
21 KB 32,32,32 only managed 18 in last set