Wednesday 29th February – 2012

3 Sets:
Hang squat clean, 4 tough
75sec stale burpees
Rest 2min
+
Rest 3min
+
3 Sets:
WTD chin up, 4 tough
100 Double unders
Rest 2min
+
2 Sets:
12-15 Powell raise/arm @ 3010
15 Single leg calf raises/ leg
Rest 1min

Post loads, set times and notes to comments

20120228-111812.jpg

Sleep survey:
1. Grade your sleep quality /10
2. How many hrs to you get?
3. Are they unbroken hrs?
4. What time do you go to bed?
6 What time do you fall asleep?
7. What do you do from 6pm onwards?
8. How do you feel when you wake up?
9. Do you fall asleep and wake at the same time everyday?

About B32 Athletics

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Posted on February 28, 2012, in Daily Group Training and tagged , , , . Bookmark the permalink. 12 Comments.

  1. Sleep survey:
    1. 7/10
    2. 7.5 hours
    3. Depends on my son, most nights unbroken
    4. 9:30pm
    5. ?
    6. 10pm
    7. Bath and entertain ryder till he goes to bed at 7:30pm, Then TV till 9 followed by a book till 9:30
    8. Depends on what time I get up
    9. fall asleep yes, wake depends on work but anywhere between 5-6am

  2. Hang squat clean – 27.5kg, 30, 30
    Stale burpees – 29, 30, 30

    Chin ups – spotted
    Subbed skipping for airdyne, resting legs a bit more

    Powell raise @ 3kg, 15, 15
    Calf raises – 15, 15 owwww

    1. 8/10
    2. 7 – 8hrs (depends on day of the week)
    3. Mostly unbroken
    4. 9pm
    5. eerrrr
    6. after 9.30
    7. finish up with horses,eat, a bit of TV, study, in bed with a book from 9pm till i get sleepy (20-30mins)
    8. generally pretty groggy, go outside to feed horses and feel much better
    9. roughly same bed time, getting up depends on training/horses

  3. A1. 50, 50, 55
    A2. Didn’t count reps but had continuous movement.
    B1. +10×4, +20×4, +20×3.5
    B2. Mostly singles with 20ish DUs (broken) in the first half of each set.
    C1. 6×12/12, 6×12/12
    C2. 15/15, 15/15

    Sleep survey:
    1. 5-6/10
    2. 6.0-7.5
    3. Unbroken 70% Otherwise a. Little one has sleep issues or b. I wake up unprompted around 3-4am and can’t go back to sleep.
    4. 22:00-23:00
    6. Within 10 minutes
    7. 18:00-19:30 dinner, daughter’s night time routine (unless still at work). Afterwards cleanup after dinner, TV, read, computer, ironing, other chores, occasionally some stretching etc.
    8. Quite alert immediately.
    9. Fairly consistent wakeup. Even if up very late cannot sleep in.

  4. 1. 8/10
    2. 6.5 – 8.5hrs
    3. Unbroken
    4. 10pm
    5. …the answer is yes/no/maybe…depending on what the question is….
    6. 10:15ish
    7. twice a week i coach at 6pm, other days i usually veg out, watch a movie, play a video game or something like that…NO WORK haha
    8. Generally feeling pretty good, fully alert after a glass of water
    9. I try to, if i train in the morning i am up at 5am to an alarm, if i don’t train my body clock usually wakes me up around 7am – i feel more drowsy at a 7am start = oversleep??

    If this helps, i try and have a nap during the day on training days, 20 – 60mins no longer then that. It helps my body recover a little faster after morning sessions and it means i can get through work in the afternoon without and coffee or energy giving foods. I have been doing this for about 3 weeks now and it seems to be working well. I will stick with it for now.
    I also have a little bit of protein 10mins before bed, 2 – 3 slices of chicken breast and a glass of water.

  5. A.
    Hang squat clean: @50kg, 60kg, 70kg (2)
    Stale burpees – 30, 25, 24

    B.
    Chin ups @10kg
    DUs 50/100/50 (tapped out)

    C.
    Powell raise @5kg x 15
    Calf raises @15

    Sleep survey:
    1. Grade your sleep quality – generally 9/10
    2. How many hrs to you get? 7.5 hours
    3. Are they unbroken hrs? generally
    4. What time do you go to bed? 10pm
    6 What time do you fall asleep? 10.05pm
    7. What do you do from 6pm onwards? eat, veg-out
    8. How do you feel when you wake up? 5-10minutes and then I’m good to go!
    9. Do you fall asleep and wake at the same time everyday? generally, although saturdays i wake up an hour later (usually 6.30am) and on sundays I like to sleep in (usually to 8am).

    Notes:

    Recently, my work/stress levels have increased. Thankfully, I’m aware of cortisol levels and their effect on the body. To combat 3am wake-ups I’ve been training hard in the morning and trying to consume good fats with my evening meal, this has helped and stress and sleep levels appear to be returning to normal.

    I’m also pretty geeky, about two years ago I downloaded the sleep cycle app for my phone and use this to monitor my sleep patterns, it’s really interesting to observe sleep disturbance levels on training days vs. non-training days… I flatline after a big WOD (don’t take that out of context)!

    Nicko

  6. A1: 30kg; 32.5kg (30sec); 32.5 (28sec).
    A2: 23; 26; 26.
    B: assisted chin ups and single skips – ?; 1:24; 1:12.
    C: @5kg 12; 12; 12.

    Sleep survey
    1. 7/10
    2. 7-8
    3. Mostly
    4. 10.30pm
    6 11-11.30pm
    7. Dinner, bit of TV or internet, read
    8. Like I don’t want to get out of bed
    9. Mostly, but use an alarm in the morning, and sleep in on Sunday

  7. 3 sets
    4 tough reps CGBP- done @30kg missed last rep
    75 secs airdyne @80%
    Rest 2 mins

    3 sets
    Bent over row 4 tough reps/arm – done at 16kg, 16kg, 20kg
    100 single skips – 1st set too many breaks to count, 2nd set unbroken, 3rd 88/12
    1:46m, 1:16, 1:28

    12 -15/arm Powell raises – 12 @ 4kg
    15/leg single calf raise
    rest 1 min

    15/arm DB External Rotation – done @ 4kg
    15/leg single calf raise

    Sleep survey:
    1. Grade your sleep quality – 7-8/10
    2. How many hrs to you get? 8 – 9
    3. Are they unbroken hrs? No – usually wake 1-2 times (too hot, too cold, need to pee etc.) but go back to sleep easily
    4. What time do you go to bed? 9pm then read for 20-30 mins
    6 What time do you fall asleep? 9.30ish
    7. What do you do from 6pm onwards? dinner, internet, TV, phone calls
    8. How do you feel when you wake up? pretty good, but a bit slow and sluggish for about 15-30 mins
    9. Do you fall asleep and wake at the same time everyday? yes – except for days I do the 6am group. Usually wake about 6am then doze listening to radio until 7am

  8. Sleep survey:
    1. Grade your sleep quality /10
    10
    2. How many hrs to you get?
    8
    3. Are they unbroken hrs?
    yes
    4. What time do you go to bed?
    8:30pm
    6 What time do you fall asleep?
    8:45pm
    7. What do you do from 6pm onwards?
    Dinner, talk, some TV or a movie
    8. How do you feel when you wake up?
    Great- energetic. Hungry, happy, horny.
    9. Do you fall asleep and wake at the same time everyday?
    Yes, every day, even on Sundays.

  9. Sleep survey:
    1. Grade your sleep quality /10
    10
    2. How many hrs to you get?
    8.5hrs
    3. Are they unbroken hrs?
    Yes
    4. What time do you go to bed?
    8:30pm
    6 What time do you fall asleep?
    8:35pm
    7. What do you do from 6pm onwards?
    Early dinner, talk, TV or movie
    8. How do you feel when you wake up?
    Good. Refreshed & energised for the day.
    9. Do you fall asleep and wake at the same time everyday?
    Yep, mostly.

  10. 3 Sets
    A. 1.50Kg, 50, 60- just the clean no squat
    2. 14, 19, 20

    3 Sets
    B. 1. orange thick band for 4, red thin band for 4, no band spotted for 4
    2. (Airdyne) 90sec for calories- 12, 13, 13

    2 Sets
    C. 1. 6kg- 15 right, 12 left. 5kg- 15 right and left
    2. 15 reps both calfs

    Knee holding up good no real pain icing it after each session.

  11. A1:60, 60, 60kg
    A2: 32,24,20
    B1:10kgx4, 10kgx4, 10kgx4.
    B2: One set 56(pb) unbroken, others 40, 25′s, 15′s. mostly good chunks.
    C: Done, 15 reps @ 5kg

    Notes: Felt pretty tired and slow in the upper body tonight from ring push ups last night.

    Sleep survey:
    1. Grade your sleep quality: 7/10 (would be higher without my 3 early starts per week)
    2. How many hrs to you get: 6.5 – 8
    3. Are they unbroken hrs: No, I usually wake up when thirsty or need to pee. I sleep with my window open so any sound wakes me up pretty alert. No problem falling back to sleep straight away though.
    4. What time do you go to bed: 9:30
    6 What time do you fall asleep: 9:31 – (seriously, well it seems instant)
    7. What do you do from 6pm onwards: Train, cook / eat dinner, organise breakfast & lunch for the following day, read & read.
    8. How do you feel when you wake up: Usually pretty good, sometimes with certain training on the previous night I can feel a little groggy for a minute or two, wide awake after a shower though. Always hungry and looking forward to breakfast and an espresso.
    9. Do you fall asleep and wake at the same time everyday: I mostly fall asleep at the same time every night. I always wake between 3:50-3:55 without an alarm but on the 4 mornings I don’t need to get up at that time I usually sleep until 5:20 but need an alarm to wake up at that time and feel more tired than if I just got up at 4am. On Saturday’s & Sunday’s I will have a 1-2 hr Siesta in the afternoon if I am a little sleepy & have nothing going on.

  12. Hang snatch cln 30, 32.5, 35kgx4
    Stale bupree

    Assisted chin up eccentric loading 3X01 4 reps x3
    Du’s :)

    Powell raise (started wrong arm hence broken reps for left, down in weight 2nd set to accumulate volume )
    12(R) 6(L) +6 (L) @4kg
    15( R &L)x3kg
    Single leg calf raises. My calls were pumpin!

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