Easy one today for to clear the festive food, Partner wod, each had to complete,
50 cal row.
50 box jump overs
50 deadlifts 80kg.
50 wall balls.
50 dumbell snatch 22.5kg.
50 burpees.
50 press ups.
50 Kettlebell swings 32kg.
50 cal assault bike.
Strength Bootcamp (wednesday night)
Squats and more Squats. Idea was again to try and add to last weeks weight by 2.5kg.
So warm up and into
3 set of 7 @ 87.5kg - Felt ok, really trying to work on keeping head and chest up as much as possible.1 set of 3 @ 90kg, 1 set of 3 @ 95kg, went for a set of 3 @ 100kg but failed on my first rep. Basically went to deep and couldn't get back out!!data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7Anyway - another good night at the squats, keep pushing on. It's a 6 week block and that was week 4 so hoping for more next week
Tasty little post Christmas session yesterday.The gym was shut Christmas and Boxing Day so I think the coach was making up for us having two days off!
Wed 27/12/17 - "Lumberjack 20"
In pairs, sharing reps:
40 x Deadlift - 125kg (scaled to 90kg due to partner, not that I'd have done 125 anyway but probably 100kg)
400m run (runs done together)
40 x Kettlebell Swing - 24kg
400m run
40 x OHS - 50kg (scaled to 20kg)
400m run
40 x burpees
400m run
40 x Pull ups
400m run
40 x Box Jump - 24"
400m run
40 x Dumbbell Squat Clean - 20kg DB's
400m run
Killer!By around the pull ups my legs were like jelly, had a good drink on Christmas and Boxing Day so was feeling it.almost 3k in runs added up!We got through it in 27:19 though which was good, I'd set sub 30 mins as the goal and we did that.
I've done the lumberjack 20 absolute killer
Just checked my log, did it 34:17 back in 2010
Did you do as an individual? We did it in pairs as there was an option to do so, so I partnered up with the guy I’ll be doing the comp with in Jan to get some training together.
It’s a tough one, that’s for sure!
Did it on my own, scaled the overhead squats to 40kg
I had to scale them to 20kg as I just find the movement totally unnatural, really need to work on them.
Did you do the full 125kg deadlifts? Some going that.
Yeah, but I ain't got no chance of doing that kind of numbers or volume on deadlift these days