Wednesday 20th June – 2012
TAIL PIPE
In pairs complete the following 3 times:
One person rows 250m @ 90% while the other does a dual KB rack hold @ 1.5/1pd
+
Rest as needed
+
SKAB
FT:
750 single skips
>> 10 sit ups each time you break
TAIL PIPE: Post your row set times + load used
SKAB: Post your time and total broken sets
Accommodating resistance: for when you’re in need of speed development to over come heavy loads..
Posted on June 19, 2012, in Daily Group Training and tagged B32 athletics, Fyshwick, group training, Gym Jones, SKAB, TAIL PIPE. Bookmark the permalink. 8 Comments.
TAIL PIP
250m row: 59secs each set
Rack hold KB @ 12kgx2
+
SKAB
Time: 10:24
Broken sets-6
Tail Pipe
* Team Colombian Supremo – row 0:55 -1:05, 12kg KB
SKAB
* Time 7:15, 1 broken @ 356 skips
Notes
K Bell forgot to discuss a team name, so using the LSR coffee blend I currently have. Sorry for the lack of consultation. Great team work, you rocked chica, the workout did not. Legs felt horrible…..airdyned afterwards for recovery.
Enjoyed SKAB, thumbs up.
Tail pipe
1:00 – 1:03 time range per row set, KB rack hold – 2 x 12kg
Lou we don’t have a name!
Time: 7:15
That sucked, standing there was torture
SKAB
200 skips, 10 situps, 200 skips, 10 situps, 200 skips, 10 situps, 150 skips
That adds up right? Hazarr for memory!
Time: 7:37
That was good!
Grrr work, will see if I can make it tonight
Tail Pipe: 0.55 (260 avg/w); 1.00 (216 avg/w); 1.01 (202 avg/w); 12kg KBs
Skab: 8.00, 6 breaks (3 breaks in pairs – each time I restarted I stuffed it after two skips)
Got to somewhere in the 400s before the first break…breaks 100% related to concentration and ability to keep count! Was fun challenge
Thanks to the guys for letting me hijak their session – really needed that hit-out!
Tail pipe: 0:57, 0:57, 0:58 @16kg
Skab: 8:08, 3 breaks
Got to 120 skips and my legs seized up – what the heck??? Was fine after the sit ups…
No team name… just me
Tail Pipe: 250m row: 0:45s – 0:47s, 500m\avg: 1:30-1:35. KB @ 24kg x 2.
Skab: 5:30 – Unbroken
Notes:
Tail Pipe: Felt good, glad the row was only 250m.
Skab: Set a nice cruisy pace, calves got pretty fired up towards the end but settled down around 5mins latter.
Looking forward to rest day tomorrow
A. Tail Pipe: Row – 0:47-0:50s (/500m averaging 1:33-37), KB 24×2
B. Skab: 6:37 (broken @ 450, 530, 590, 650)
Notes:
A. Nasty having the KBs on the chest constricting breathing following the row sprints.
B. Felt primarily it in the shoulders, first breaks accidental last two breaks to allow a shake of the arms).