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Posts Tagged ‘Lunge

20 High-knee step-up to reverse lunge
50 Swings @ 16kg KB e.s.
2 x 10 Piston Press @ 12.5kg DBs
25 KB C&J @ 16kg e.s.
5 x 5 Ring Dips (supported)
50 Squats

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Workout
900 lunges
100 squats
50 clapping push-ups

Partitioned as follows
450 lunges (various)
50 squats
200 lunges
50 squats
250 lunges
5 clapping push-ups every 100 ‘leg’ reps

Various lunges: forward, backward, walking, backward walking, step-through, jumping. I was going for 100 jumping lunges, but at the 880 mark it just seemed ‘right’ to jump the last 20 too.

Time:

not recorded

 

So…
This had been on my mind for a little while

“Destroy a set of legs” bears a lot of resemblance to terminology we use when we talk about hard interval sets or long days of climbing on the bike. It’s been a long time since I’ve done exhaustive intervals or extended climbs; I’m reading Lance’s second book and stuck in Benalla on a Sunday afternoon with no equipment it seemed like an appropriate workout in lieu of the prescribed 5×5 squats and 5k run this week.

Food

  • Oats w/WPI, almonds, apple
  • Coffee
  • BBQ – 4 kanga bangers, 1 beef burger, salad, almonds
  • Ham, salad, almonds
  • Tea

W

Exercise Sets/Reps/Dist Weight/Time
SB Renegade Row 3 x 5 reps es 0 kg
SB KB press 3 x 10 reps es 16 kg
Turkish Get-up 2 x 7 reps es 16 kg
Russian Twist 3 x 15 reps es 16 kg
Good Mornings 50 reps 16 kg
1H OHS 10 reps es 16 kg
1H Rack Squat 15 reps es 16 kg
Goblet Squat 25 reps 16 kg
Rack Lunge (left) 25 reps 16 kg
Rack Lunge (right) 25 reps 16 kg

W
G
Bike

Basically…
It’s a rest day on the main site but I had 45 minutes spare and encouragement from Jim. Too good an offer to turn down and it’s always interesting when we get together.

Exercise Sets/Reps/Dist Weight/Time
Cossacks 3 x 5 reps es 22.5 kg
Roll-ups 3 x 10 reps 0 kg
Swiss ball Renegade Rows 3 x 5 reps es 5 kg
Med Ball Jumping Lunge 3 x 10 reps es 6 kg
DB Swing, Press, Lunge 3 x 5 reps es 20 kg
Med Ball Pushups 3 x 5 reps 0 kg

 

Then…
A hard ITT back home after work. Bike commuting is good!

Food

  • Oats w apple, protein, nuts
  • Soup, nuts, protein
  • Beef strogahnoff w huge amount of pasta :X
  • Tea

Not such a good day on the food. Neither Paleo or Zone.

M
G

Basically…
Lunging Donkey Kong [wmv] is 21-15-9 of the following.

Exercise Sets/Reps/Dist Weight/Time
Burpees 0 kg
DB Swings (2 hand) 20 kg
Lunge (two count) 0 kg
Time:

0:07:39

 
 

W
G

Then…
Just some solid pulling exercises to help with the shoulder.

Exercise Sets/Reps/Dist Weight/Time
Theraband rotations 2 x 15 reps es 0 kg
Body Row 4 x 5 reps 0 kg
Deadlift 5 reps 57.5 kg
Deadlift 5 x 1 reps 87.5 kg
Pullups 2 x 5 reps 0 kg

 

Food

  • Muesli w/fruit, cottage cheese and nuts
  • Coffee
  • Tuna, nuts, nectarine
  • Apple, Freggie bar
  • Tuna bake pasta
  • Ice coffee
  • Smoked chicken and avocado salad w/almonds
  • Plum, nectarine, nuts

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Basically…
A whole lot of different lunge matrices with Mr Jim.

Exercise Sets/Reps/Dist Weight/Time
Clock lunge 3 x 5 reps 0 kg
Clock lunge (low) 3 x 5 reps 0 kg
Clock lunge (Sampson pose) 3 x 5 reps 0 kg
Clock lunge (fast – jumping lunge) 3 x 5 reps 0 kg
Renegade Man Maker 2 x 5 reps 15 kg
Isometric Squat 3 1 minute
Straddle Sit (front) 1 1 minute
Straddle Sit (rear) 1 1 minute
Plank 2 1 minute

 

So…
That was kinda fun.

Food

  • Muesli w/fruit
  • Coffee
  • Fruit toast
  • Nut bar
  • Vegetarian pizza, beer (1)

W
M
G

Round 1

Exercise Sets/Reps/Dist Weight/Time
Run
 
2.3 km 0:12:00
Push ups 30 reps 0 kg
Push Press 30 reps 20 kg
Body Rows 15 reps 0 kg
Box Jumps 30 reps 0 kg
Jump Lunges 30 reps 0 kg
Mountain Climber 30 reps 0 kg

Round 2

Exercise Sets/Reps/Dist Weight/Time
Push ups 20 reps 0 kg
Racked Walking Lunge + Press 1 court length 20 kg
OH BB Lunges 1 court length 20 kg
Push Press 20 reps 20 kg
Mountain Climber 20 reps 0 kg
Squat, Walk, Jump 20 reps 0 kg
Tuck Jumps 20 reps 0 kg

Round 3
As per Round 2 but with 15 reps

Round 4
As per Round 2 (20 reps)

Epilogue

Exercise Sets/Reps/Dist Weight/Time
Knee Bends 10 reps 0 kg
Plank 2 1 min
Straddle Sit (F) 50 sec
Straddle Sit (R) 30 sec

 

So…
Nice, hard circuit on the roof with Jim and Wendy. Calves cramping in the last set of tuck jumps. Pretty badly gassed and looking at revisiting breakfast toward the end but, as always, it felt great when it was all over.

Food

  • Muesli w/yoghurt
  • Coffee
  • Nuts
  • Egg (hard boiled)
  • Apple
  • Quiche
  • Coffee
  • Grilled fish, carrots, peas, mash potato
  • Sustagen drink

February 2017
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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: 24:00

Weightlifting PBs

1RMs
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

 

3-20RMs
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

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