Getting back on track ....

G86

200m run
20 KB Swings x 16kg
20 Box Hops
500m run
50 KB Swings x 16kg
50 Box Hops
750m run
50 KB Swings x 16kg
50 Box Hops
500m run
20 KB Swings x 16kg
20 Box Hops
200m run

Time: 34:14

Had nothing left after this, I'm just glad I finished it! The walk home in the rain cooled me down anyways, although it took me a lot longer than usual!

Must find some shoulder stretches - mine are feeling seriously stiff right now and I've a feeling I'm going to be in a fair bit of pain tomorrow if I don't sort it out.

G86

Daniel
50 Inv rows
400m run
21 20kg Thrusters
800 run
21 20kg Thrusters
50 Inv Rows

Time: 15:42

Took me 20mins with 25kg the last time I did this, so happy enough. I lowered the thrusters because I was in a world of pain today. I'd say a few of them looked more like push presses tbh though, legs are worn out after the last 2 sessions.

Then some foam Rolling -ooowwwwwww

Transform

massssive sessions!!!

Day of rest needed i think

G86

Transform wrote: »

massssive sessions!!!

Day of rest needed i think

Yeah taking tomorrow off, deadlifting Monday so I wanna be in form for that:D Going to add in a few longer metcons and runs for the next while to try and up the cardio a bit.

itsallaboutheL

I demand you milk my cows.

I can't get out of this chair, and it's late.

G86

itsallaboutheL wrote: »

I demand you milk my cows.

I can't get out of this chair, and it's late.

I hope it's comfy, I can't see ya getting out of it any time soon after all those squats:pac:

itsallaboutheL

G86 wrote: »

I hope it's comfy, I can't see ya getting out of it any time soon after all those squats:pac:

255 squats on their own would feck me up like.

i was thinking next weekend i could reverse it

2k row

100 squats @ BW with 15 press ups each time it's racked.

then the row again.

G86

itsallaboutheL wrote: »

255 squats on their own would feck me up like.

i was thinking next weekend i could reverse it

2k row

100 squats @ BW with 15 press ups each time it's racked.

then the row again.

It can't have been that bad if you're already thinkin about doing it again!

G86

Deadlift
60kgx5
70kgx5
70kgx5
70kgx5
70kgx5

Push Press 25kg x 5
Walking lunges 15kg overhead x10
x5

Five rounds of:
Inverted Rows x 20
Side Bends
20kg x 20 first set, then
12kg x 20
Weighted Sit Ups
10kg x 10 first set, then
5kg x 10

5k run : 26:54

G86

Home workout:

50 Sit Ups
50 Push Ups (first 10 in each set full length, rest from knees)
50 Squats
x3

Time: 19:27

Kind of wussed out on the push ups, should have went for 50 full length, but it would have taken me ages at the rate I was going!

G86

OH Squat Practice
20kgx3repsx5

Kelly

400m run
30 Box Hops
30 Wall Balls x 7kg
x5

Time: 29:05

This was hell, wallballs are officially the anti-christ.

G86

Back Squat
30kgx5
35kgx5
40kgx5
45kgx5
50kgx5
55kgx3
60kgx1 PB - wasn't ass to grass but got below parellel

Bench Press
30kgx5
35kgx5
35kgx5
35kgx5
35kgx5

21,18,15,12,9,6,3 rounds of:
Box Hops
KB Swings x 16kg
Weighted Sit Ups x 5kg

1000m row: 4:54


For the first time ever, my back squats heavier than my front squat, even if it is only 5kg! It's strange how there's v.little difference between them. I think I'd be good for 60kg on the front squat next time if I went up in singles, I got 2 reps of 60 in March but my depth was crap so no point in counting them as PB's.

G86

Quick home workout

Franley
21,15,9
Squats
Burpees

Time: 5:29

d'Oracle

Enter the next Invitational.

G86

d'Oracle wrote: »

Enter the next Invitational.

Was that a question? No plans to at the mo.

G86

Deadlift 70kg x 5
KB* Swings 15kg x 15 (*KB in use so used 15kg plate)
x5

Push Press 30kg x 5
Lunges with OH Plate 15kg x 5
x5
-first time hitting 5x5 on 30kg push press so I'm well happy. Didn't kill me either, was grand, defo good for 35, or might switch over to military press for a while.

One Arm Rows 17.5kg x 10 (up 2.5kg)
Tricep Dips - elevated x 10
x5

Weighted Sit ups 5kgx10
Plank 60sec
x5

cardio,shoot me

deffo go for military press, way cooler/better

d'Oracle

cardio,shoot me wrote: »

deffo go for military press, way cooler/better

And it makes sense that building your press will build your push press.

Also, a military press is a strict overhead press performed with the feet tight together with little to no lean back i.e. at "Military attention".
I'm a pedantic dick.

G86

OH Squats and Powercleans (cleaned the bar up for the squats)
20kg x 3
20kg x 3
25kg x 3
25kg x 3
25kg x 3

Freddie Revenge

5 Push Press x 25kg
10 Burpees
x5
Time: 7:24


400m run
16g KB Swings x10
x5
Time:13:24

d'Oracle

G86 wrote: »

OH Squats and Powercleans (cleaned the bar up for the squats)

I'm confused.
There is either a bit missing or one of the terms is wrong.

G86

d'Oracle wrote: »

I'm confused.

I cleaned, I pressed the bar overhead and then squatted.

Not very confusing.

d'Oracle

ok.

G86

Front Squat
30kg x 5
35kg x 5
40kg x 5
45kg x 3
40kg x 3
40kg x 5
40kg x 3
40kg x 3

wanted to work up to 50kgx5 but even 40kg was feeling pretty heavy today, and it just wasn't happening. Although I probably should have just gone for it in hindsight!

Bench Press
30kg x 5
30kg x 5
35kg x 5
35kg x 5
35kg x 5
-admittedly I'm playing it safe with this...if I'm good for 35kgx5x3 I should be at least able for one set of 40kgx5. Next time:D

21,18,15,12,9,6,3
Box Hops
KB Swings x 16kg
Weighted Crunches x 5kg

Back Squats
COH was sound enough to run through low bar squatting with me, just did a few sets to get used to it. I've been staying in my comfort zone with the oul squats, even my 1rm's aren't really the struggle they should be, so going to try work the weight up for the next while and see how I get on. (oh and COH, I'm going to hold you to that 70kg prediction:pac:)

COH

Minimum 70kg, lets not limit things

There will be no more comfort zones in my gym

G86

Powercleans and OH Squat
20kg x 3
20kg x 3
25kg x 3
25kg x 3
27.5kg x 3 PB
27.5kg x 3
30kg x 3 - cleaned and pressed it up no bother but failed on the OH Squat.
27.5kg x 3

One of the guys advised me to widen my grip on the bar out to the very ends to steady myself on the squat, and I could definitely feel the difference, was able to sit into it more without falling forward.

The weight's light on the powercleans, but I think I'm better work on technique before going for maxes. I definitely have work to do on them yet.


Cindy
5 Inverted Ring Rows
10 Push Ups
15 Squats

-15 rounds in 20 mins (19:53)

I knew by the end that I could have pushed myself more on this, my result was pretty sh!te. It was the fecking push ups that got me. Had to split them into 5 and 5.

Magic Eight Ball

G86 wrote: »

Powercleans and OH Squat

I'm confused.
There is either a bit missing or one of the terms is wrong.

wakka wakka wakka wakka

d'Oracle

Magic Eight Ball wrote: »

I'm confused.
There is either a bit missing or one of the terms is wrong.

wakka wakka wakka wakka

Woah dude, I was asking a genuine question.

I would have then asked if she was adjusting her grip after the clean, being that if she was pressing straight up with a clean grip she was making the lever arm between her hips and the bar unnecessarily long and the OHS more difficult, but I got the feeling my input wasn't welcome.

Edit: which seems to be what was suggested to her today. So its all good.

itsallaboutheL

d'Oracle wrote: »

I would have then asked if she was adjusting her grip after the clean, being that if she was pressing straight up with a clean grip she was making the lever arm between her hips and the bar unnecessarily long and the OHS more difficult, but I got the feeling my input wasn't welcome.
.

'Snot that difficult to adjust the grip when it's locked out.

d'Oracle

itsallaboutheL wrote: »

'Snot that difficult to adjust the grip when it's locked out.

From clean to snatch grip?
Its more difficulty than I would want.
'specially if its heavyish.

I'd just split snatch or snatch balance it up there, much easier.
But then, who am I to be listening to.

Sorry if you thought I was being a dick G.

G86

d'Oracle wrote: »

From clean to snatch grip?
Its more difficulty than I would want.
'specially if its heavyish.

I'd just split snatch or snatch balance it up there, much easier.
But then, who am I to be listening to.

Sorry if you thought I was being a dick G.

I'm fairly new to Oly lifts so I'm still just getting to grips with Powercleans and OH Squats before I get into the main lifts. That's why I ain't snatching. It's not a problem for me though, as the weight is light enough yet and I can easily adjust it once it's overhead.