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Posts Tagged ‘oneLeggedDeadLift

Run 3:00 (treadmill)

3 x 6 Bent-over row e.s. @ 20kg DB

3x
6 DB Suitcase deadlift @ 40kg
6 DB Rack squat @ 40 kg

20 One-legged Romania deadlift e.s. @ 15kg

50 Burpees = 6:27

60 One-arm DB Swings @ 15kg, alt hands every 10

5 DB Push-press @ 15kg DBs

2 x 20 Double-crunches

2 x 10 Reverse DB lunges e.s. @ 10kg DBs

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3 x 20 KB RTW each way @ 16kg KB

10-9-8-7-6-5-4-3-2-1
One arm swing
Snatch
KB rack lunge
Clean
Jerk
KB rack squat
KB long cycle clean & jerk
One legged deadlift
Each side, complete all reps for left arm, then all reps for right arm.

~1:00 (yep, hours)

Fucking ouch.

Grip failure somewhere in the 6-rep round on the right arm. Completed the workout with Ann-Michelle’s 12kg KB.

The theme of the month has been line of business planning for the next financial year. What it means in practical terms is fifteen or so people spending every morning trying to get their heads onto the same page as to what they’re going to do to meet targets for next year. Unlike Lonely Planet, REA is a public company. Money in the bank doesn’t count for much if you aren’t growing, soft market or no. What the hell does this have to do with training? (Especially in an off week, you say?) It means that on top of the head jamming, you come out of those sessions with the obvious implication: focused homework, and the not so obvious one: a whole day’s worth of shit to get done in half a day.

The result is that things get missed, put on the back burner, filed away in the back of the mind, eating up clear headedness and weighing about the shoulders like a psychic bulgarian bag or two. It’s exciting, because it’s setting the agenda, it’s hard, and I have no real aversion to hard. But good stress or not, it’s stressful.

Last night I worked until two thirty in the morning. Around one a.m. the egg-burps appeared. Ruh-roh. The morning brought opened with the shits. The big stress (usually a 24 hour race) -induced not-Giardia.Doc says sympathetic nervous system fatigue induced IBS. Parasympathetic rebound? Who really cares. It fucking sucks, but so long as I know it’s not biological in nature that fucker’s mine. All I need to do is unload the stress some how and there are clear strategies for that.

Fuck. Even just knowing that I feel better (I mean actually, symptom-free, physically better), which lends credence to the idea that the nuclear antibiotic treatments I’d subjected myself to in the past might have been nuclear placebo in effect.

Anyway, back to for-reals training stuff…

The specialist focus on cycling (or more recently: desk jockeying) has come at a cost of total body capability. I’m actually pretty ok with that from a sporting point of view. Where I’m not down is from an injury prevention, life-long durability point of view. I didn’t have busted hip flexor issues when I was on a randomised GPP program.

I’m not running back into the arms of the Kool-Aid factory, just sayin’ it’d be wise to keep it a little more varied. Riding remains big source of joy in my physical domain now that I don’t have an upstairs gym at work.

A few things are going to play into my favour soon, which may make fitting in all in a little easier. Firstly, I’m all booked in to get my eyeballs frickin’ lazer’d. It’s a small thing, but it means I’m ready for action when I roll out of bed. BAM. The second is that I have a full time analyst at work to help make data driven shit that much easier. That’s a week bit of stress unloading. In the same vein but much bigger news, is that I have a new producer starting for Resi, which means I can give up doing two jobs at once, which ought to help a metric fucktonload.

Anyway, tonight’s theme is “Hot damn, you done got weak”:

2 x 25 Single leg bridge e.s.
25 x Lying pelvic tilt

5 TGU each side @ 16kg KB
30 Swings @ 16kg KB
30 Air Squats
5 x Burgener Warm-up @ 20kg bar
5 x Dip and shrug
5 x Dip, elbows high and wide
5 x Hang muscle snatch
5 x Hang power snatch
5 x OHS @ 20kg bar
5 x Snatch @ 20kg bar
2 x 10 Single leg deadlift e.s. @ 24kg KB
2:00 Plank

10 Snatches
10 Presses
10 Swings
10 Jerks
10 Overhead lunges
10 Cleans
10 One-legged deadlifts
Each arm @ 16kg KB
x4 rounds

Oh— Did I mention it was 40° today? Well it was. 40° that is.

And we have a new car. It’s nice. Lots of room for kettlebells and bikes and bike stuff and tents and tent stuff. And suuuuper comfy, warmed seats for returning feeling to frozen buns on the way home from winter races.

Putting yesterday’s musing to use.

Workout

50 air squats
30 push-ups
3 TGU e.s. (alternating) @ 24kg KB
2:00 KB clean e.s. @ 24kg KB: R=30, L=25
50 goblet squats @ 24kg KB
12 clean, jerk, two steps overhead walking lunge @ 24kg KB
15 one-hand swings e.s. @ 24kg KB

Then:
21-15-9
KB swings @ 24kg KB
Burpees

Then:
50 one-leg deadlift e.s. @ 24kg KB

Ride to Jeff’s. Then…

W

Workout
10-9-8-7-6-5-4-3-2-1 each side of:
KB Snatch
KB Clean
KB Rack lunge
KB Jerk
One legged deadlift
All @ 16 kg KB
=~ 29:00

Then…

Step-up BB lunges
 

The step up to reverse lunge is harder than it looks. Not just because it’s a tricky stability move, but I kept forgetting (over-thinking) which foot was supposed to be lunging back.

Then…

20 Swings @ 20kg KB
30 Seconds plank
x 5 rounds

Notes
Fun times!

The 10! rep structure is always a mindfuck, but I felt like I paced it well. Neil was strong with the 20-bell and finished just ahead of me. Jeff made it look easy. Justin sucked it up like a champion while Jim paid the price for choosing the 24 and called Uncle at the 5-count round.

Inside quad crampage during the lunges. Very near grip-failure on the last set of the swings, but good to play with the boys again. Oh, and Neil carried his 20kg birthday gift 20km home in a crumpler. How’s that for extras? :)

W
G

Basically…
Something simple:
20 Push-ups
20 KB swings @ 16kg
20 Squats
5 One-legged deadlifts each side
3 rounds

Exercise Sets/Reps/Dist Weight/Time
Push-ups 20 reps 0 kg
KB Swings 20 reps 16 kg
Squats 20 reps 0 kg
One-legged deadlift 5 reps es 16 kg
 
Push-ups 20 reps 0 kg
KB Swings 20 reps 16 kg
Squats 20 reps 0 kg
One-legged deadlift 5 reps es 16 kg
 
Push-ups 20 reps 0 kg
KB Swings 20 reps 16 kg
Squats 20 reps 0 kg
One-legged deadlift 10 reps es 16 kg
 
Not for time.

 

So…
Interesting. The first 20 push-ups were easy enough, the second not bad, the third… broken 3 times. No pace or intensity whatsoever. Swings were enough to up the resp rate and at the end of it, I could feel my quads. Nothing major, but it was there.

It’s a start.

Food

  • Oats w pear, protein, almonds [4]
  • Tea
  • Coffee
  • Cottage cheese, almonds, pear [2]
  • Beef and mushroom pie, broccoli, beans
  • 1/2 an egg and bacon pie w spinach and avocado
  • Tea
  • Oats, protein, almonds, strawberries [2]

September 2019
M T W T F S S
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30  

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

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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