Saturday 4th September 2010
Part 1 @ 8am B32
3 RFT: 21 Thrusters 40/30 50 Double undersPart 2. @ 12:30pm Mt Ainslie
Run – 12min @ 60%, 8min @ 70%, 4min @ 90% Rest 2min b/t each effortPart 3. @ 3pm ADAPTHF
‘Choose your own adventure Tabata Something Else’ In any order complete 20sec work: 10sec rest x8 of each of the following: Pull ups Push ups Sit ups Squats Post your time for part 1, notes on part 2 and low score reps for part 3 to comments
Men and Meat BBQ
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Posted on September 3, 2010, in Training. Bookmark the permalink. 12 Comments.
part a
9:30
really need to work on double unders!
thrusters at 40kg
21
10/11
7/4/5/5
Saturday 12:30
3 RFT:
21 Thrusters 40/30
50 Double unders
12:53 ; (
Bilko, I see your “need work” and raise it a “i fully suck”
Thrusters were good (when compared to last weeks 60kg)
21, 13/8 & 13/8
Double Unders took forever 3min, 3:30 and +2min coz I was trying to start with a 2 singles before starting. Couldn’t land more than 5 in a row and failed about 3 of 4 starts. Went back to 1 single to get started in the alst round and managed a 20 set but was busted by then….Oh well, you don’t get better without trying new things and making mistakes ; )
Sleep: 4.75 hours (6am flight)
Pre: 95g Tuna + pecan nuts(30g) (15 min)
Post: 1/2 WPI shake
7:33
pwo: 90g veal, 70g taro, sweet potato and cinnamon
Part 2.
The mud run!
Done, felt a little flat.
pwo: fish oil 3g
Part 3.
Tabata Something else (low score,any order)
sit ups – 13
Pull ups – 8
Push ups – 8
Squats – 19
total – 48
pwo: 40g veal, 60g taro, sweet potato
Part A
3 Rounds scaled
Thrusters – bar only
100 single unders
8:14
Part c
Tabata something else
24
9 jumping pullups
9 squats
3 situps
3 pushups – had to go to knees for the last four rounds in order to finish
Part A
8:30
thrusters at 30kg
21
15/6
10/5/6
subbed 50 double unders for 150 singles (450 total)
Part 1:
9.12 @ 30kg
Part 2 (3 Sept):
A: 40, 50, 55, 60, 65(4)
B: 50, 60, 70
Part 3 (@ Adapt)
Tabata SomethingElse: 30
part B
12min run @ 60%
rest 2min
8min run @ 70%
rest 2min
4min run @ 90%
part c @ adapt
“tabata something else” (low score)
push ups – 13
sit ups – 12
spurts – 19
pull ups – 10
Part 1 – 7:47
Part 2 – done
Part 3:
pull up – 7
push up – 12
sit up – 12
squat – 17
total score: 48
Nick
From pete:
21 x 3 thrusters at 40KG,
50 double unders x 3
7.26. Unpleasant.