Saturday 28th January – 2012
**@ 7am only**
5 Sets:
Row – 30sec build to 95%
Rest 3min
+
20min – Pad work
Post notes on pad work and distances to comments
Friday 27th January – 2012
A. Heels elevated Bsq @ 5010, 8,8,6,6; rest 2min
B. BB bent over row @ 3010, 8-10; rest 2min x4
C. Reverse sled drag, toe-heel action; 30-45sec constant movement; rest as needed x5
Post your training notes to comments
Please note: Saturday training is @ 7am
Only those that have tried her know what this picture stirs up inside!
Australia Day
B32 will be closed on Australia Day.
Can you relate to THIS? then get outside. Breath. Rebalance. Enjoy being away from the gym.
Group training over the long wkd:
Friday 27th – 6am and 6pm
Saturday 28th – 7am only
Monday – 6am, 12:30pm and 6pm
Brendan getting in some superset work before his knee opp.
Wednesday 25th January – 2012
8min @ 70-80% effort*:
5 Hang power snatch, 30/20
Run 200m
5 Burpees (no jump)
+
Rest 5min
+
8min @ 70-80% effort*:
5/3 Toes to bar
10 Double unders
5 Squats
*Note this effort is lower than an Aerobic Power (AP) or Maximal Aerobic Power (MAP) effort. Should feel like you’re breathing relatively high but holding back from redlining.
Post your training notes and rounds to comments
Tuesday 24th January – 2012
5 Sets @ 50% effort:
2 Tall squat clean
3 Front squat
Rest 90sec
+
Kipping pull up practice – 5min
+
AMRAP 10min:
5 tough thrusters
5 Strict chin ups
Post your loads, notes and rounds to comments
Sammy grinding through some high time under tension (TUT) sumo deadlift.
Monday 23rd January – 2012
A1. Sumo DL @ 4112, 5-8; rest 2min x4
A2. Rack dips @ 3010, 5-8; rest 2min x4
B1. Good-morning @ 2222, x15 @ 20/15kg; rest 1min x3
B2. Close stance push ups, amrap; rest 1min x3
Post your training notes to comments
Jusso
Saturday 21st January – 2012
FT:
15 Push press @ 40/25kg
25 KBS @ 1.5/1pd
Run 600m
25 KBS @ 1.5/1pd
15 Push press @ 40/25kg
Post your time to comments
DJ
Friday 20th January – 2012
A. Heels elevated Bsq @ 5010, 10,10,8,8; rest 2min
B. BB upright row @ 3010, 8-10; rest 2min x4
C. Glute-Med; bum burners – 1min/leg x3
Post your training notes to comments
Harder CF style session tomorrow
MV: going after the Russian KBS
Thursday 19th January – 2012
A. 30min KB skill work; barefoot
B. Airdyne – 30sec build; rest 3min x3
Post your training notes and distances to comments
Angus: Back Squat
How alive am i?
The Cultivation of Quality of Life, Longevity, and Practical Fitness; Enhancement of Survivability and the Performance Envelope Under Extreme Conditions; and Development of Intrinsic Human Values and Consciousness of Well-Being. All of these manifold qualities are just different facets to the same question when examined from the organism’s perspective: How Alive Am I? – James Autio
Wednesday 18th January – 2012
A. 10min Double under practice @ Z1
B. 25 sit ups + 250m row: 10min @ Z2
C. 200 walking lunges; controlled
D. Powell raise @ 3010, 12-15/arm x2
Post your training notes to comments
B.
