Posts Tagged ‘JumpingSquats

ANZAC Day trainer session with Neil

It’s been wet this week. Really wet. Just after I committed myself to getting up hella early and flogging myself at the back of the NRR bunch in the rain, I called Neil to discuss logistics and, after a spontaneous rethink, we settled on an ergo session and breakfast. It rained buckets in the time we would have been on the road, which was satisfying, the extra sleep didn’t go astray and breakfast was one of the best I’ve had in this fair city.

Here’s the session:
15 min E1
2 x 10 sec sprints, 2:00 recovery (minus the efforts)
2 x 10 sec max cadence, 2:00 recovery  (minus the efforts)
4:00 recovery
5 x 1:00 ITT, 1:00 rolling recovery
10:00 E3
5:00 rolling recovery
10:00 E3, change up every :30 sec of the last 2:30.
10:00 rolling recovery

After the second last ITT effort I accepted that the spews were going to catch me. It was just a question of whether I risked rolling an ankle on my way to the garden or if I stayed on the bike and just tried not to get any on myself or in the house. It wound up not happening somehow, but it was close.

Strava link


10 KB C&J e.s. @ 16kg KB
10 KB Swings @ 16kg KB
10 x Suitcase deadlifts @ 2 x 16kg KBs
2 x 10 Rack squats @ 2 x 16kg KBs
2 x 10 Jumping 1/4 squats @ 2 x 16kg KBs

Somewhat frustrated after not getting a ride in at all over the weekend, I’d resolved to go hard in the gym. I’ve been somewhat cajoled, mostly reminded, that we have a half painted house and a baby on the way. Did I mention that we’re having another bub? Claire’s little brother is due next April the 25th, although I suspect we’ll be lucky to make it that far. The immediate implication though is this: my evenings will be spent painting, not training.

Frustrating. Sensible.

I walked though the doors of the gym with a rough goal in my mind. 50 bastards with 10kg dumbbells in under 15 minutes – the threshold at which the deal I made with myself to move up to 12.5kg DBs kicks in. Sub-15. I’ve done it once.

I warmed up and, figuring I’d been neglecting the heavy stuff, loaded up and moved through a set of 5-3-1 back squats. Not pushing maxes, but heavy enough to be heavy. Tingles in the legs. I warmed up some more and felt the nerves and twinges set in. Tightness in the hips. A too-taut fibre down the outside of my left calf. The rough goal of ‘sub 15’ didn’t need to be smashed, maybe I wouldn’t even get close, but I have a benchmark for the sensation of what that effort feels like. Movement can pause once or twice, but not stop. Hands pretty much can’t leave the bells. Breathing will be hard, and there will be a puddle at the end.

Three, two, one, OK … go.


5-3-1 Back squat @ 75-85-90kg

50 Bastards @ 10kg DBs
14:24 PR

3 x 15 Jumping 1/4 squats @ 40kg

Warm down and stretch.

Warm up and then…



50 Bastards = 16:55

Recover, then:

3 x 30 Jumping squats @ 35 kg


4x15m Lunge + 15m Bear Crawl


Barbell Triplet: Clean/ Front Squat/ Jerk
2x 5/5/3 @ 40% (of Jerk 1RM) = 35kg
2x 4/4/2 @ 50% = 40kg
2x 3/3/3 @ 60% = 45kg

Dynamic Isometric Squat @ 35kg (fat bar for comfort)
Slow descent holding for 5 seconds @ 160, 140, 120 & 90 degrees
When finished holding at 90 degrees explode upwards, feet should leave the ground

4×1 Dynamic-Isometric Back Squat @ 35kg (variation)
Hold 5-seconds @ 160 degrees & full Squat Jump +
Hold 5-seconds @ 140 degrees & full Squat Jump +
Hold 5-seconds @ 120 degrees & full Squat Jump +
Hold 5-seconds @ 90 degrees & full Squat Jump +
This completes one rep, do 4x total
Rest 1-2 min between reps

10x DB Push Press @ 20-25# DBs +
60-second Row/Ski/AirDyne 10/50 (10-sec sprint, 50-sec recovery)
5 rounds, switch positions as fast as possible – no rest!

Cool down and stretch



50 x “The Bastard” @ 10 kg DBs
= 14:32 PR!

3 x 20 Jumping squats @ 35 kg


The task is 50 reps. My initial time was 17:55 with 10kg DBs, and I decided then that if I ever made it under 15 minutes I’d put the weight up, thinking that it’d take a pretty mighty effort to do so. I came close a few weeks ago with 15:12 and then couldn’t get close.

Today I told Neil I intended to smash the 15 minute barrier, walked upstairs to the gym and proceeded to murder myself for a new PR of 14:32. Good fucking god … the last few reps were ugly but it’s done. My plan was to come out of the gate hard and just keep it up as long as possible in the hope that time gained in the first half would make up for time spent gasping for air in the second half. With the clock bang on 7:30 at the halfway point that plan was looking dubious but somehow I go through the second 25 faster than the first. I certainly didn’t feel that way. Now the weight goes up.


Jumping squats were routine, which makes me think I either got the reps wrong or they were too light. The mistake will be fixed next time but I don’t feel too bad considering the ‘warm-up’.


Otway Trainer Workout 3

In 39:18 cadence ladder:
70-125+ rpm in 5 rpm increments, 1:00 each


Big Ring gear ladder:
53:27-12, 1:00 each gear.

Cool down with cadence ladder :
80-95, 90 rpm in 5 rpm increments, 1:00 each @ 39:17



  • 3 eggs in butter w olive oil, carrot, two plums
  • Coffee
  • Carrot, macadamia nuts
  • Veggies and tuna w olive oil
  • Two plums
  • Chicken stir fry w rice noodles
  • Tea



Dynamic stretching and walking lunges
2 x 20 Deck Squats
50 x The Bastard @ 10kg DBs
3 x 25 Jumping Squats @ 35kg

The Bastard = 15:57


45 seconds off the PR for this, which is progress. And whaddaya know? Raising the volume on the jumping squats makes a difference!

Post WOD


  • 2 eggs in butter, olive oil, nectarine
  • Coffee
  • Chicken, veggie salad, olive oil
  • Apple, sardines, coconut cream
  • Coffee


20 Squats
2 x 20 Deck Squats
50 x The Bastard @ 10kg DBs
3 x 15 Jumping Squats @ 35kg (oops… should’ve been 3 x 20-30)

The Bastard = 16:41


Not great, not awful. Jumping squats felt really easy … because I was only doing half the reps! I’m going to count that as a win, eat up, hit the hay early again and hope for the best. We’re in Wangaratta for Dee and Ryan’s wedding this weekend and from there to a flying BBQ catch-up with Shaun at Mick and Jo’s place so no training then. I’m hoping that’ll set me up well for next week and I can put this little stumble behind me.

“Choose not to be harmed and you won’t feel harmed. Don’t feel harmed and you haven’t been.”
-Marcus Aurelius


I wish I could be playing with Jeff and Neil tonight


  • 3 eggs in butter, carrot
  • Coffee
  • Coconut cream
  • Grilled chicken w veggie salad + avocado, fruit salad
  • Coffee
  • Sardines
  • Grilled fish, and chips
  • 1/2 a cinnamon banana smoothie (split with Claire)
  • Soy iced cocoa

June 2020

On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623


3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
20RM Back squat: 65kg