Friday 13th April – 2012

A1. 1+1/4 FS @ 4111, 6reps, SLPS; rest 10sec
A2. AMRAP Ring rows; rest 3min x4
B. Airdyne or run, 20sec @ 100%; rest 2:45-3:15 x4-5

A1. FS @ 30X1, 4-5reps; rest 20sec x5
A2. AMRAP pull ups (-3); rest 3min x5
B. Airdyne, 15sec @ 95-97%; rest 3min x4-5

*any lads who struggled with chest position, knees coming in or had issues with confidence in bottom of squat can do this over the next few weeks.

Post your training notes to comments


Sleepy time! Quality sleep begins with evening shut down rituals. How well you switch off at the end of the day is a vital aspect to the daily energy cycle.

Please note: That due to a lack of interest the Friday lunchtime class has been put on hold till further notice. To express interest in getting this class back please email

Posted on April 12, 2012, in Daily Group Training and tagged , , , , . Bookmark the permalink. 6 Comments.

  1. See that bear in the chair on the front of the tea packet? That’s totally gonna be Ross in 2 years time…

  2. A1. 70kg, 80kg, 90kg, 100kgx5, 105kgx2
    A2. 12, 10, 10, 9, 8. Strict reps
    B. 0.1m, 0.1m, 0.1m, 0.1m, 0.09m

    A1. New 5RM & 2reps @ old 1RM. Got to work on shoulder mobility – who’d have thunk it!
    B. argh! 5th set – I could tell from the start that I was fading out.. Took a couple of hours to feel good again

  3. A1. 15kg/15/20/20 – tough!
    A2. 20, 19, 18, 17
    B. about 0.1 m for all sets – was flopping around like a fish after each set

    Yo J, do you mean fat and hairy with a night hat? Gotta see that hahahahahaaa

  4. A1 – lady style otherwise gents.

    A1. 30, 40, 40, 40
    A2. 18, 14, 14, 14, 9
    B. 0.1, 0.1, 0.1, 0.1

    A1. Felt light but added up due to total TUT. Concentrated on technique – need to keep chest/elbows up – room to build in successive weeks.
    A2. Fifth set truncated following hand rip. Limitation feels more related to discomfort with grip than strength.
    B. Started feeling the stimulus but kept it to 4 sets as still recovering from illness.

  5. A1:70, 75, 75, 75, 75kg.
    A2: 12, 12, 12, 12, 12.
    B: 3cal, 3cal, 3cal, 3cal, 3cal.
    A1/2: Felt slow and heavy tonight. Hands taped up which gave pretty crap grip for the chins. Numbers probably lower than they could have been (chin ups).. Discussed grip with Michal and apparently I use a gymnast grip which isn’t ideal. I have some pointers to play with next time.
    B: 15sec was fine, felt I could do more sets without dropping off same effort as first set.

  6. A1. 15kg, 15kg, 15kg, 15kg
    A2. 14, 16, 14, 13
    B. ? , 0.1m, 0.1m, 0.11m, 0.1m

    A1. last set did 5 reps. Challenging keeping chest up and elbows high
    B didn’t get the distance for the first set. Legs heavy last 2 sets.

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