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

20110926-024358.jpg

Consuming a diluted carbohydrate and protein mix during prolonged bouts of physical stress (training) can aid tissue repair and blunt the damaging side of cortisol (stress hormone that stores mid section fat) exposure.

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Posted on September 26, 2011, in Daily Group Training and tagged , , , . Bookmark the permalink. 9 Comments.

  1. Deadlifts – 45kg
    burpees/set – 26, 29, 30

    situp/skipping times – 1:56, 1:43, 1:47

    Russian KB – 20kg, 24kg x 2

  2. Deadlifts – 70kgs
    burpees – 32, 30, 31

    situp/skipping times – 1:29, 1:25, 1:26

    Russian KB – 36kgs, 40kgs, 48kgs

  3. 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.

  4. DL @ 45kg
    Burpees – 32, 30, 30

    Situp/Skip times: 1:36, 1:35, 1:29

    Russian KB swing: 20, 24, 32

  5. DL @ 45kg
    Burpees- 35, 34,31

    Situp/skip-1.52 1.32 1.40

    + 21 Russian KB swings; 20,24, 32kg

  6. 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

  7. Deadlifts – 70kgs, Burpees – 28, 25, 16
    Situp/skipping times – 2:00, 1:36, 1:28
    Russian KB – 24kgs, 32kgs, 40kgs

  8. 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.

  9. 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

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