Archive for August 2011
Intervals: 2x 3×3:3
Posted by: Steve Caddy on: Tuesday August 30, 2011
15 min warm-up, then two sets of:
3:00 Steady effort power interval
3:00 Recovery
x3
8:00 recovery between sets.
Home again home again jigged jig
Posted by: Steve Caddy on: Wednesday August 24, 2011
40 Double-unders
30 Box jumps @ 20″ bench
20 Swings @ 24kg KB
x 5 rounds
= 18:03 (2:51 + 3:22 + 3:33 + 4:17 + 4:00)
Notes
Lost a lot of time detangling the shitty Nike rope they have up in the work gym. Swings got hard in the final couple of rounds — just working under the load, with heavy breathing, trying to keep the spine stable. The 24 bell just felt heavy. Otherwise just a march through.
100 Burpees
Posted by: Steve Caddy on: Friday August 19, 2011
What it says on the box.
100 Burpees in the Fiji Beach Hilton gym
= 10:32 PB
50 Bastards
Posted by: Steve Caddy on: Wednesday August 17, 2011
In and out.
50 Bastards @ 10 kg DBs, in the Fiji Beach Hilton
= 16:something minutes
Bench Press
Work up to a heavy set of three and then:
3 @ 40kg
3 @ 50kg
3 @ 60kg
21-15-9
Burpees
SDHP @ 25kg barbell
= 5:12
Pete = 6:03 Welcome back to GPP Pete!
Extras:
5 x Turkish Get-up e.s. @ 16kg KB
10 x OHS @ 35kg
1 x OHS @ 40kg (easy OHS, difficultly lowing the bar from snatch grip)
5 x Sotts Press @ 5kg DBs
30 x Flutter kick (one sec. count)
30 x Lying scissor kick
20 x Flutter kick (one sec. count)
Deadlift. 4 x 500m row.
Posted by: Steve Caddy on: Monday August 8, 2011
Deadlift
5 @ 45kg
5 @ 55kg
3 @ 65kg
3 @ 75kg
3 @ 85kg
3 @ 95kg
Row
Row 500m
Rest 3:00
x 4 rounds
1. 1:41.3 (damper at 4.5 / ~28 spm)
2. 1:44.3 (damper at 4.5 / ~28 spm)
3. 1:45.4 (damper at 5.5 / ~28 spm)
4. 1:40.8 (damper at 4 / ~32 spm)
My 500m PR is 1:35.7, which seems so far away now. I was desperately close to going sub 1:40 on the fourth round but blew up with 45m to go.
Lots of stretching and foam rolling today too.
Press and Chipper
Posted by: Steve Caddy on: Thursday August 4, 2011
Press
5 @ 20kg
5 @ 25kg
5 @ 30kg
5 @ 30kg
5 @ 35kg
5 @ 40kg
Chipper WOD
Row 20 cal
30 Thrusters @ 20kg
20 Box jumps @ 20″ bench
30 Lying leg lifts (reverse crunches) (Rx: Knees to Elbows)
20 SDHP @ 24kg KB
30 Burpees
20 Shoulder to overhead anyhow @ 35kg (Rx: 60kg)
AMRAP in 6 min = 130 reps (10 burpees)
11:03 to complete the whole shebang
