Posts Tagged ‘BoxJump’
Neil came over to help me glue tyres and do some conditioning work.
Build to a heavy single deadlift:
3×5 @ 70kg
3×3 @ 90kg (nutters stayed on fives)
3×1 @ 100kg (nutters may have done triples)
Then:
P1 25 box jumps @ 24″ box
P2 Plank
x4 rounds (rotating movements)
P1 25 Cleans @ 16kg KB
P2 25 Jerks @ 16kg KB
x4 rounds (rotating movements)
Then:
Roast lamb and red wine.
I remember shortly after Claire was born doing Diane (21-15-9 deadlift / HSPU) with 90kg on the bar. No way in hell I’d be doing that now.
No training at all over the past week. Work has been very, very hard. Fee has been sick and sleep hasn’t been the best. I’m just happy to have made it out the other side with my head above water and not getting sick myself.
The week ahead will be a fall back to Week 4 of the TCTP program. It’ll also include a flight to Sydney for a meeting with a strategic partner I’ve never met before to discuss an unknown topic, an evening talk to design students on the merits of Agile, and a presentation at the Agile Australia conference which I have yet to properly rehearse.
W: Take this, hips!
Posted on: Sunday January 24, 2010
Thursday, Friday & Saturday
Work has been crazy, intense and exciting the past week. And exhausting. No training since Wednesday (glad I got that trainer workout in), in spite of a vow to hit the long hill repeats. Yesterday I took Claire to swimming, got a hair cut and my eyes checked and made dinner for Mick and Jo. Chillaxin’ to the maximum, and I needed it.
Back in action today after a good night’s sleep and some big hip articulators ready for punishment.
.
Workout
2 x 20 Deck Squats
20 Box Jumps @ 24″ box
3 x 2:00 e.s. Box Hops @ 24″ box
3 x 20 e.s. Step-up, lunge @ 25kg /24″
3 x 20 e.s. Bulgarian Split Squat @ 25 kg (racked: back, front, back)
6:00 KB C&J (long cycle), alt. hands every 5 @ 24kg KB
Notes
Back at home which means a return to the big box. The extra few inches puts the hip below parallel and makes things significantly harder. I got a little bit too interested in upping the pace during the second set of box hops and gave my right leg a good scrape. 25 kg on the shoulders made stepping up to the big box a fair progression. The step-up lunges seemed to take forever, but I kept Neil’s advice in mind and tried to crank out the B.S.S.es as fast as possible.
After last time I expected the KB finisher to be a killer, but I paced myself well and was able to keep good form. My cleans were smooth and, best of all, I’ve somehow managed to get the switch-grip off the rack down pat. Twist from overhead to return to rack, shrug the weight out of the rack and catch it in the fingers (no torn callouses), clean and catch the handle across the palm ready for the jerk. Nice!
Best advice of the weekend:
Let go of ambition.
Food
- 3 eggs in organic butter, handful of almonds, peach
- Tea
- Pear w Greek yoghurt
- Moroccan chicken salad
- Cappuccino
- Macchiato
- 2 lamb sausages, 1 lamb cutlet, salad, nuts
- Tea
- Small white chocolate mint
- 2 tsp peanut butter, handful of nuts in cottage cheese w/cinnamon
OK GO! 