Posts Tagged ‘3×3’
W – Deadlift
Posted on: Monday October 19, 2009
Warmup
10 snatch grip DL @ 20 kg
10 DL @ 20 kg
15 2H KB swings @ 24kg
5 1H KB swings es @ 24kg
Workout
Deadlift:
5 @ 70 kg
5 @ 90 kg
5 @ 100 kg
5 @ 100 kg (oops, that should’ve been 3x)
3 @ 102.5 kg
3 @ 105 kg
Extras
5 KB cleans @ 24 kg es
3 KB clean & jerk @ 24 kg es
Food
- 3 eggs, 1/2 an avocado, 1 pear
- Coffee w baby marie biscuit
- Coffee
- Left over chicken stir fry, almonds, a slice of ham, a little rice, 1 carrot
- Tea
- 3 pork gyoza
- 1 x beef terryaki don (1/2 rice)
- Chai tea
- 3 chicken spring rolls, Thai green curry w roti bread and a little rice
- Chai tea
- 1/2 a slice of hedgehog
- Eggplant w sardines & cheese w olive oil
- 1 slice hedgehog + 1 kiwi fruit to remove raw eggplant taste :(
G – Ring skills
Posted on: Thursday July 30, 2009
G
Basically…
5 x skin the cat
3 x 3 strict pull-ups, 5 sec hold and negative at the end of each set
5 x K2E
Food
- Oats w/WPI, almonds, apple [5/3/6]
- Coffee
- Beef sausages w cauliflower + cheese puree [4/2/4]
- Coffee
- 1/2 square of 85% dark chocolate
- 1 slice carrot cake (and a few crumbs) [0/4/1]
- Tea
- Roast lamb w veggies and olive oil [4/3/4]
- Hot cocoa
- Cottage cheese, pear, almonds [2/2/4]
M
Bike
Hard ride into the city. With decent traffic light luck I can make it to work in ~6 min, and into the heart of the CBD at the height of rush hour in around 20 (MTB). Not bad.
W
3 x 3 Deadlift
3 @ 95 kg
3 @ 105 kg
3 @ 115 kg
12-9-6 Deadlift
12-9-6 @ 75 kg
Notes:
First day of the great IF experiment! The idea is to keep rough zone proportions, biasing the day’s carbs toward the post-workout meal if possible. Eat when hungry for the most part with the addition of two 16-20 hour fasts a week (currently planned for Tuesday and Friday). Will continue to try to keep sources paleo and pay attention to sleep. Should be interesting.
Food [P/C/F]
- . . . 16 hr fast
- Green tea
- Coffee
- Kanga bangas w cauliflower mash, olive oil and macadamias [4/1/8]
- Sardines, almonds [2/0/4]
- Grapes [0/1/0]
- Blue grenadier w tomato, pineapple and dill salsa, w corn on the cob & baby spinach + macadamias [4.5/4/8]
- Nectarine, WPI shake, almonds [2/2/4]
Felt surprisingly un-hungry until about 1:00 (w 30 min to go). Felt very good, energy fine, mentally nice and sharp, ‘light’.
CFSB: Week 1 / Day 2
Posted on: Tuesday February 24, 2009
- In: Uncategorized
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W
Deadlift 3×3
1×3 @ 85kg
1×3 @ 95kg
1×3 @ 105kg
Deadlift 1×20
1×20 @ 70kg
W
M
G
Five rounds of:
1 min Double-unders
1 min Renegade Man-makers @ 20 kg DBs
Push-up, row left, row right, squat clean to thruster. Repeat.
Like dumb-bell burpees really.
Round 1:
74 DU / 3.5 RMM
Round 2:
46 / 3
Round 3:
59 / 3
Round 4:
28 / 2.5
Round 5:
42 / 3
Skill / Gymnasics
Max pushups: 20
Snatch complex:
1 Power snatch
2 OHS
2 Snatch balance
1 Hang snatch
5×1 @ 20 kg
5 Forward rolls
Handstand practice (against wall): 3 x 10 sec
So…
3×3 deadlifts felt very solid, even with the awfully slippery skinny bars at work. 70kg was too easy for the long set (Pete talked me into scaling back from 80kg). I’ll go heavier next time, which is the point I suppose.
The DU/RMM couplet was a really good one. I was planning on doing it as 20DU/5RMM for 10 min. Pete suggested doing it as five sets of a minute of each movement, which was an excellent idea. There’s a natural inclination to ‘pause’ between rep-based rounds, when it’s ‘only a minute’ for each round and each moment is time out of your opportunity to score in that movement it really keeps the intensity up.
Forward rolls were better. :)
Really enjoying the protocol so far!
Food [P/C/F]
- Steel cut oats w/WPI and macadamias [5/5/5]
- Coffee
- Mega tuna, avocado and veggie salad [4/4/4]
- Two eggs, macadamias, two carrots [2/2/4]
- ? Chicken stir-fry
- ? Cottage cheese, grapes, cinnamon, macadamias [2/2/4]
