Wednesday 14th March – 2012

A. 5min Kip Pull up practice, drills only
B. Ladies. Pronated pull up @ 50A0, x2-3; rest 90sec x5
B. Gents. Chin up, heavy 2 in 5 sets; rest as needed
+
2 Sets @ 85% aerobic effort:
20 wall balls
30 Anchored Sit ups
50 Double unders
30 Anchored Sit ups
20 wall balls
Rest 5min

Post your training notes to comments

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This riddle turned up on the board on Sunday? What is the answer and who riddled the riddle?

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Posted on March 13, 2012, in Daily Group Training and tagged , , , , . Bookmark the permalink. 14 Comments.

  1. It was me!!!! Wrote that up Monday morning after my session…

    guess, the answer will be posted tomorrow ;-)

  2. A. done
    B. 3 x 5 sets – tricky

    aerobic sets:
    didn’t time first set – 11 DUs then subbed to singles
    5:43 – 21 DUs then subbed to singles

    legs feel pretty good atm but DUs have gone poopoo, been a while since I’ve tried them!

  3. A. Done
    B. Ring rows 5 sets 10-12 – 11, 11, 11, 10, 10

    C. Done with 4kg ball and single skips
    5.09m, 5.10m

  4. A. Done
    B: 5 sets of 3, with assistance.
    C: Done with green ball squatting onto blue ball and single skips (4.17, 4.21)

    Notes: wasn’t able to work quite as hard in C as I would have liked, but still got HR higher than it has been for a while! (5 days sick last week). B, I have no muscles that can do anything there…these will be good for development!

    Riddle: a stray dog :)

  5. A. Complete
    B. Done- lat recruitment definitely awesome to get exposure. the final pull I find is where i need to work.
    Aerobic map:
    wall balls feeling good.. as in hip flexors. Yay netball helps we with throwing a chest pass
    normal skipping 1st set
    Du’s 2nd set

    after- feeling better

    • Notes: tracking energy levels before- low energy, slight headache..
      During –love moving and exercising.. intensity 50% moved through it.
      After- feel better.. Slight rise in energy + mood has lifted.

  6. A. Done (hollow-rocks, fish-tails, push-away into fish-tails).
    B. 10×2, 15×2, 25×2, 30×1.25 (second rep failed, told to pull the pin)
    C. WBS: 9kg small ball to red line; DU: 10-15 per set
    1. ~4:30
    2. ~4:07

    Notes:

    C. DUs frustrating, but as instructed only had 4 attempts prior to switching to SUs. Otherwise unbroken. Need to stand closer to wall for WBSs.

  7. The answer to the riddle above is

    Path/Footpath
    :-) will find another one for you all to rack your brain over!!

  8. A. Done
    B. 3 x body weight, then 5kg and 1 rep at 5kg to fail.
    C. Done with 6kg ball, mainly 2 x single skips, some DUs (about 6 or 7). 4:20, 4:44

    Chin-ups felt good, the rest was ok, sit-ups went a little slower second time around.

  9. A: Done
    B: 10×2, 15×2, 20×2, 22.5×2, 25×1
    Wall balls @10kg
    C #1: 4:12
    C #2: 4:34
    Notes:
    #1 All movements unbroken, du’s were on fire!
    #2 Broke du’s @ 17 & 43. Broke last set of wall balls @ 5 reps to go which pushed the time out a little but same intensity both sets. 80 wall balls is probably the most I have managed to get out in one session and no lower back issues tonight :)

  10. 4:15, 3:50 single skips, bit quicker second round as I sorted my wall ball technique (that is, did not drop it on my face). Last set of sit-ups we’re challenging at the end.

  11. A. 5 sets of 3 hard push ups on knees
    B.pronated pull up 3 sets with Nick assisting with slow down count of 5
    C. wall balls with 4 kg
    C#1 4.31
    C#2 4.00

  12. A and B done

    C – Wall balls with 6kg
    1- 4.39
    2- 4.42

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