Saturday 16th June – 2012
THE TUMBLER
FT:
50 Push ups
25 Hang power snatch, 30-42.5/20-30
Run 600m
25 Hang power snatch
50 Push ups
Previous TUMBLER versions and times
Gail: Attacking some Anaerobic Alactic energy system work (EST) on the prowler.
This type of training formed part of her prep for the Australian Oceania Masters Weightlifting Championships today.
Full dose response of the system aside. Attempting to ‘go there’ trains the mind to use the body in other energy system dependent settings that one may not have developed in the past.
Gail is ready. Good luck Gail.
Posted on June 15, 2012, in Daily Group Training and tagged B32, CF style tester, EGT, Fyshwick. Bookmark the permalink. 6 Comments.
12:58
Push ups on knee
22.5kg snatch
Concentrated on shrugging during the second set of snatches – this helped.
13:27
Push ups on knees
Snatch at 20kg – went for bottom of range as haven’t had a lot of snatch practice – did them unbroken and focused on keeping bar path close to the body
Run slow and steady
Surl’s festival of the hamstring was great – especially the band distraction
11:58 @ 30 HPS
Notes:
HPS scaled to 30 to avoid aggravating SIJs. Felt light. Breakdown:
PU: 20, 10 (x 3); HPS: 15, 10; Run; HPS: 5 (x 5); PU: 10, 5 (x 6), 3, 3, 2 1
Was able to take a couple of breaths and continue each stop, 2nd HPS set probably should have pushed longer sets. Run also too slow (Pete flew past me). I also heard Michal shouting “use your legs” a lot in the HPS
Focus on hamstrings during mobility was great. Not sure I felt the latter portion (probably doing it wrong). Thanks Michal and Surls for today.
Reminded me of this from Beastmodal Domains:
http://beastmodaldomains.files.wordpress.com/2011/10/bobby-knight-crossfit.jpg
11:50 @ 35kg HPS
Pushups 15, 10, 10, 10, 5. HPS 15, 10. Run. HPS 10, 5, 5, 5. Pushups – UGLY! 2s then 1s from about 35 – Told I’m contacting ground with stomach not chest.
Also need to get a smoother transition between reps of the HPS.
17.37
Push ups on knees
15kg bar