Archive for November 2008
Rest
Posted on: Monday November 24, 2008
Food
- Oats w WPI, almonds, pear [5/2-3xFat]
- Coffee
- Pear
- Tuna & veggie salad, olive oil, herbs, almonds, apple [4ish]
- Coffee
- Pear, almonds
- 5 salads and cold lamb
- Cottage cheese, cherries, almonds
W – Mish mash
Posted on: Sunday November 23, 2008
W
This just evolved as it went, which means intensity was lower than if I had’ve had it all jotted down and run through for time, but it wasn’t easy. The bear crawl in particular was harder than expected.
Skipping / double-unders
20 Swings @ 24kg
5 Clean & push-press es @ 24 kg
2 x 5 Power clean & Front squat @ 55 kg
10 KB press es @ 16 kg
Bear crawl 30m with one 16 and one 24 kg KB
WM – Iron for lunch
Posted on: Friday November 21, 2008
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W
M
Basically…
Fitting in some work in between work.
| Exercise | Sets/Reps/Dist | Weight/Time |
| Row | 500 m | |
| Squats | 5 5 5 5 5 reps |
65 65 65 65 65 kg |
| Push-press | 5 5 5 5 5 reps |
47.5 42.5 42.5 42.5 42.5 kg |
So…
Squats were good. Not feeling too strong on the push-press so I dropped it back a little to maintain form.
Food
- Oats w WPI, pear, almonds [5/3xFat]
- Coffee
- Pizza (left overs)
- Pear, banana, almonds (PWM)
- Coffee
- Egg and potato torte w salad
- Chocolate tart & hedgehog :X
- Tea
- Cottage cheese, cherries, strawberries, almonds [2]
Rest
Posted on: Wednesday November 19, 2008
Trawling the CFSF archives … this sounds interesting:
10 rounds of Cindy ‘broken up’ by 100 KB swings. I wonder if that’s 10 swings for each round or 100 swings between each?
WG – Speed Day
Posted on: Tuesday November 18, 2008
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W
G
Warm-up
100 skips
60 steps rope-run
40 skips
10 double-unders
20 skips
10 double-unders
20 KB swings @ 16kg
10 push-ups
20 air squats
10 push-ups
10 1H swings @ 16kg each side
10 KB press @ 16kg each side
| Exercise | Sets/Reps/Dist | Weight/Time |
| Power clean | 5×2 reps | 50 kg |
| Power clean | 5×2 reps | 52.5 kg |
| Vertical Leap | 4 reps | 0 kg |
| Jumping Pullups | 4 reps | 0 kg |
| Plyo push-ups | 4 reps | 0 kg |
Time:
0:10:00
Rounds:
11 2/3
So…
Returning to pull-ups could be tough … or it could be that you shouldn’t try to pull-ups on garden arches made of concrete rio rods. Big focus on speed and power here. The power cleans felt good but rather than load up to a 2RM I want to add weight across each session.
W – Limited time only
Posted on: Monday November 17, 2008
W
While waiting for the water jug to fill…
10 box jumps
10 swings @ 24kg
10 box jumps
2 x 5 press/push-press/push-jerk @ 24kg KB each side
10 box jumps
OK GO! 