Wednesday 23rd May – 2012

5 Sets @ easy effort:
10sec handstand hold
7 OHS @ 22X1, light/stick
1min Double under practice
Rest 3min
5 Sets @ moderate – hard effort:
5 Pull ups/ 7 ring rows
Run 300m
Walk 1min
Rest 3min
5 Sets @ moderate – hard effort:
6 Lateral hops over barbell
8 KB swings @ 16/24kg
150/125m row
Walk 1min

Post your sets times and notes to comments


Saturdays MAP tester.

Posted on May 22, 2012, in Daily Group Training and tagged , , . Bookmark the permalink. 7 Comments.

  1. A. OHS: 20
    B. PU: Kipping
    C. Row: Mid to low 1:30s/500m


    Really enjoyable session (but then again anything not involving the airdyne is looking pretty good atm).

    A. Shoulders felt this one as still recovering from Mon. Didn’t push the DUs but got a couple of short sequences out in the first and last sets.
    B. Tried to remove the pauses from the kipped PU with mixed success.

  2. OHS – stick
    DUs – havent done them in a long while, pretty silly looking haha

    PUs kipping – havent done those in a while either, they felt really good

    Shins were feeling a bit sore, fair bit of leg scraping yesterday with DLs so maybe thats why

  3. Great session, thanks Michal- you rock!!! Good vibe with the group too :)

    OHS – stick. Felt ok, ankle felt like it was jamming up a bit

    Stuck to single skips and cross overs

    Rings rows – last 2 sets raised feet to 2 plates to make it more challenging

    Subbed out runs for 45 secs on airdyne (achilles issues), moderate effort, nothing hectic

    KB swings felt good at that weight

  4. A:hand stands good, OHS with stick, managed to get a short run of double unders (5-6)
    B: 1:14, 1:19, 1:23, 1:23, 1:24. I lose the intent with running.
    C: 1:12, #@%, 1:06, 1:10, 1:07. sore lats from Monday session made KB swings difficult.

  5. A: Done
    B: 1:06, 1:07, 1:07, 1:07, 1:07
    C: 0.58, 0.58, 1.00, 1.01, 1.00 @24kg
    A: Du’s great off the bat. Also managed a few free stands off the wall.
    B: Played with kipping teq, less swing and more of an arm pull to the top.. seemed faster.
    C: Kbs felt awesome, row split 1:30/500m.
    Effort for B/C was more than moderate but below hard. Goal was to maintain consistent time each set.. Felt great to move and breath!

  6. A: OHS – Stick, not much depth to squat; Frog stand

    B: Ring Rows x 7 and Run – Time: 1:12, 1:13, 1:14, 1:13, 1:14

    C: Lat Hops + KBS @ 20kg + Row – Time 1:10, 1:06, 1:06, 1:28 (incl Rower reset)

  7. A. Handstand holds 60% successful
    Single skips
    B PU. 200m Air dyne
    1.13, 1.12, 1.15, 1.10, 1.08
    C: 1.12, 1.11, 1.11, 1.06, 1.02@24kg

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