30 min Conditioning and 30 mins Spin this morning. Always a sweaty affair!
Won't bore people with the full thing but it was kettlebell snatches/down and ups/HRPU/lots of core work in conditioning and then 30 mins of sweat and leg hurt in the spin class
Thurs 14/12/17 - Bootcamp - "KettlebElf on the Shelf"
25 min AMRAP in teams of 3 - One person must be holding the KettlebElf on the shelf (front rack) at all times.One person work, one person rest, keep alternating.
150 x Double Unders (or 300 singles)
25 x Burpees
50 x Wall Balls - 9kg
75 x Ground to Overhead - 20kg plate
100 x Sit Ups
75 x Air Squats
50 x Box Jump - 24"
25 x HSPU
1 round plus 42 sit ups.I was working with the same team as last week, a guy who brings his young son so some of the work was quite slow but still a good workout.
Before and after the workout I spent some time working on my kipping pull ups, practising the movement of arch, hollow then pushing away at the top.Managed to string a few together so definitely progressing, just need to work on the movement and on my grip as my forearms were the thing that were failing.I watched a video last night though that shows you should loosen your grip at the "weightless" point of the movement so will work on that.
Also thought I'd give rope climbs a try again.First attempt, straight up to the top, got the technique sorted straight away which I was absolutely buzzing aboutdata:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
Tried a couple more and got up every time so over the moon to have sussed that so quickly.
partner Wod today, split reps evenly how you want.
40 deadlifts - 125kg
1k row.
40 Overhead squats - RX 55kg (scaled to 30kg)
1k row.
40 KB swings - 32kg
1krow.
40 burpees.
1k row.
40 pull ups
1k row.
40 boxjumps
1k row.
40 dumbell squat cleans 2x15kg
1k row.
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Squat Homework.
Nice busy gym this morning with everyone getting squatting done.
So this weeks home work was to add 2.5kg to last weeks 5 sets of 3 reps. So aim was 92.5kg for me. Then max out to failure at 70% of your set of 3.
However in the warm up, one of the coaches said 80kg warm up looked to easy so he wanted to see 95kg on the bar.
So 4 sets of 3 @ 95kg. Last set was challenge time, could I do the magical 100kg for the 3 reps. Boom - job done. First ever 100kg squats for 3 reps. Chuffed to bits to get 100kg.
Downside was my 70% was now 70kg. Managed 20 reps @ 70kg.
Good week this week with PB's in Squat and Deadlift.
20 reps @ 70kg is decent, whats your bodyweight
14st/88kg give or take. Only properly started squatting 2 weeks ago!
Monday
Strength
3RM - Hang Power Clean
Again still improvements to be made in technique for me here - something I need to work on. Managed 3 @ 60kg and got 2 good ones at 65kg but failed my last one.
WOD
18 minute timecap
40 cal row30 hang power cleans (40kg)30 T2B or 45 Knee ups3 full rounds
Tough one to start the week, Row was fine, paced it well, Broke HPC into sets of 5. Always loose time on Knee ups (can't T2B yet) - this cost me time. Got Round 3 row and 15 HPC done in the time.
Friday 15/12/17
WOD
0:00 - 10:00 - 1 mile run followed by max reps Clean & Jerk (A: 60kg / B: 50kg / C: 45kg)
10:00 - 13:00 - rest
13:00 - 17:00 - 800m run followed by max reps Power Snatch (A:50kg / B: 45kg / C: 40kg)
17:00 - 20:00 - rest
23:00 - 27:00 - 400m run followed by max reps Thrusters (A: 45kg / B: 40kg / C: 35kg)
Reps were 17, 16 and 23
Really enjoyed this one.
Sat 16/12/17
Another member of the month WOD, this time titled "Deadlift Sandwich"... data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
Three part WOD with a 30 minute time cap, working in pairs, consisting of:
1) Six rounds for time:
Complex - A: 60kg / B: 50kg / C: 40kg
3 x Squat Clean
3 x Push Jerk
3 x Back Squat
3 x Push Press
1 person does the complex whilst the other does a 200m row then swap, basically you each do the complex three times and each row 3 x 200m
2 min rest
2) 60 x Deadlifts - A: 120kg / B: 100kg / C: 80kg (we split these into sets of 5 so 6 sets of 5 reps each)
2 min rest
3) 3 rounds for time - You go, I go. (we split these into sets of 5 each)
20 x Pull Ups
20 x Press Ups
20 x Toes to bar
20 x Box over Burpees
4 x Rope Climbs
200m row whilst the other does 40 DU's or 80 singles.
This was an absolute killer!!Just one of the sections on it's own would've been a tough workout but everything together was an absolute monster!Especially with 30 x deadlifts each at 100kgs.
We were actually doing ok until it got to the rope climbs but that just screwed us.I'd practised them on Thursday and got up the rope no problem but attempting to do that after so much work already, including deads, rowing, pull ups, etc was just a totally different story.I just couldn't get my footing right and ended up just trying to pull myself up just with my arms!That just completely drained me and in the end my partner had to do the four climbs for us which then ended up just absolutely knackered him too.We still almost finished it within the time cap but those climbs really did hit us hard data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7
This was probably the worst workout I've done for absolutely flooring you and for the after effects.My biceps, triceps and shoulders arms were on fire and I was physically shaking for a couple of hours afterwards, it actually felt like I was in shock!Trying to drive home was a fun experience data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7I had to ring the Mrs and get her to run me a bath so I could just get some heat to my muscles and try and help with the recovery.In a word, horrific data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7