Metabolic conditioning

Second thing, and this is a good one, is that I didn’t struggle with pace or distance at all. I slowed way down at the end to baby a sore left ankle home, but otherwise could have kept going. Might need to look at getting some ‘proper’ running shoes vs the comfy but squishy Nike Frees. The ol’ Inov8 195s were great.

5.1km 0:30:06hrs 5:48km/min pace

https://www.strava.com/activities/400350563

Tags: 5k, Run

Heavy Bastards are back

Posted by: Steve Caddy on: Sunday August 2, 2015

In: Metabolic conditioning | Weightlifting
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Quick jog around the block
20 Deck squats

10 Bulgarian split squats e.s.
2 x 10 KB Cleans @ 24kg KB e.s. (stomp opposite foot)
10 Bulgarian split squats @ 25kg e.s.
10 KB Swings @ 16kg KB

50 x Bastard complex @ 12.5kg DBs
= 26:08

Tags: Bulgarian split squat, DeckSquat, KBClean, Swings, TheBastard

Foundations

Posted by: Steve Caddy on: Monday July 6, 2015

In: Metabolic conditioning | Weightlifting
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6 Deadlift @ 70kg
6 Bent-over one-arm DB row @ 12.5kg e.s.
x3

6 Bulgarian split squats (front rack) @ 20kg e.s
6 Turkish get-ups e.s. @ 16kg KB
x3

15 Bastards @ 12.5kg DBs (target was 30 for time but form broke down)
= 8:34

100 Air squats
= 4:32

Tags: Bulgarian split squat, DBRow, Deadlift, Squats, TheBastard, TurkishGetUp

Laziness make-up

Posted by: Steve Caddy on: Sunday September 28, 2014

In: Gymnastics | Metabolic conditioning | Weightlifting
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After a too lazy week (no Wednesday or Friday bunch), I set my alarm to get out with the Williamstown bunch for a TdB / Warrandyte loop. Then Mae had a bad night, Claire woke up and walked into a door frame on her way into our room (sadness) and I woke up with an edge on that niggling sore throat that’s been threatening to emerge all week. I hit the snooze button and congratulated myself on a wise decision.

The rest of the day (up until workout time) consisted of shopping (new shoes for summer, new suit for weddings/parties/what have you) and dumplings. So many delicious dumplings..

21-15-9
Swings
Burpees
= 6:37

Renegade row (push-up, row left, row right)
DB lunge (suitcase style)
@ 12.5kg DBs
x 25 rounds
= 10:05

Run 2.3km
= 13:38 / 5:53 (grandma) pace

Tags: Burpees, DBLunge, RenegadeRow, Run, Swings

Hangover Cure

Posted by: Steve Caddy on: Monday September 15, 2014

In: Benchmark workouts | Metabolic conditioning | Weightlifting
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20 Double-unders
4 OHS @ 30kg
6 DB Squat Cleans @ 12.5kg
8 Burpees
AMRAP in 20 min

= 6 + 4 OHS

Which is actually pretty good (8 is the all time PR).
Especially given how much time I spent messing up double-unders.

Tags: Burpees, DBClean, DoubleUnders, OHS

Deadlift, Front Squat, Burpees

Posted by: Steve Caddy on: Saturday August 23, 2014

In: Metabolic conditioning | Uncategorized | Weightlifting
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Warm-up
20 Box Jumps
10 Step-ups es
10 1H Swing @ 16kg KB es
10 KB C&J LC @ 16kg KB es
10 KB Snatch @ 16kg KB es
50 Squats

Workout
3×5 Deadlifts @ 65kg
3×5 Front Squats @ 45kg

5 Press
5 Push-press
x3 rounds

Then:
25 Burpees
= 2:08

Tags: Burpees, Deadlift, front squat

West-side Running

Posted by: Steve Caddy on: Thursday November 21, 2013

I’m in Perth, visiting our WA office and talking about our FY14 strategy with our West Australian team.

I went up to the hotel gym — two elliptical machines, a rower and a multifunction cablemajig — and promptly decided it was too nice an evening to waste my time in that stuffy little room with no weights whatsoever.

Run 4.8km, 26:39 @ 5:34 pace
http://app.strava.com/activities/96290428

Tags: Run

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