friday / saturday week 1 training

friday training 

a. sumo deadlift – 10 – 12 reps @ 31×1 tempo ; rest 2 mins x 3 

b. normal bench press – 10 – 12 reps @ 30×1 tempo ; rest 2 mins x 3 

c . chin up amrap – no added weight rest 3 mins x 3 

d. back extension – 10 reps , rest 60 secs x 5 – add little load 

e. db floor press 10 reps rest 60 secs x 4 

 

notes 

 

1. sumo deadlift were good i worked with 50kg,60,75kg. felt really good and i could feel it in my hamstring they were tight. contol up was fine 

2. bench press was good have done this in a while so went light ish.  weights were 40kg,55, that was tough but smooth and 65kg still smooth but had to breathe

3. my chinups last year were total of 3 unbroken and today i got 6,7,6. so frickin happy with these . my chinup progression is coming along swimly. 

4. back extension i used a 5 kg and then 5kg and 10kg – kept tight do good

5. i used the 10kg per hand and made sure my hips were elevated and push up. fine with this

 

team wod with luke 

 

a. 30 secs on coco @ 90 percent effort 

b. amrap kb swings @ 32kg 

 

rest 4 mins x 3 sets 

 

luke and i joined forces to do our team work out and one did coco and the other did the kb swings then we changed and that was 1 round. the bike was were i found hard in the 2 rounds. my kb swings were awesome. 16,16,13, need to remeber to do quick change over. these team wod were for the upcoming twlight series on thursday at b32. 

 

saturday 

a. back squat 10,10,8,8, 30×1 rest 2.30 btw sets 

b. rowing sprints 15 secs for distances , rest 2.30 x 5 

c. db split lunges 3010 – 8-10 reps rest 45 secs x 3 per leg

c2. db dent over rows @ 21×2 – 8 – 10 reps rest 45 secsww x 3 

 

notes

1. squats were tough my legs were like jelly by 8’s. but got through them. i used 

60×10

70x 10

8 x 80

8 x 90 

– good depth 

2. rowing sprints – the rowing machine were out of order the gym had a open day they were using these in the open day stuff 

3. db split lunges – i used the 8 kg db  and the 10kg on last set. these hurt after squating these hurt. 

4. the bent over rows – using the 10kg db focus on squeeing back shoulders and felt good. 

 

week 1 done and next weeke i have the twlight series with luke. giddy up 

 

Image

Advertisements
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s