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Post by Mister_C on Apr 11, 2008 15:25:12 GMT
11.4.08 Short on time today, but still time enough for Gym Jones' "Jonescrawl:" 10 deadlifts @ BW (70kg) 25 box jumps (24" box) 3 rounds 5 minutes 11 seconds, beating my previous best by 24 seconds. Upper body torture tomorrow.
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Post by Mister_C on Apr 12, 2008 8:53:39 GMT
12.4.08 Lovely sunny morning, so outside for: 5 muscle-ups 50 squats 4 rounds for time. 8 minutes 06 seconds, beating my previous best by 1 minute 48 seconds Finisher: 4 minutes Tabata KB (24kg) swings Notes: very chuffed with that PB - muscle-ups had plenty of "pop", and I felt like my work capacty had improved since the last time - was gassing far less. Those swings as a finisher will get you every time.
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Post by Mister_C on Apr 13, 2008 14:11:13 GMT
13.4.08 Had Markt over for some conditioning fun this afternoon. Used Kempie's "5 minutes to complete each mini-workout, the faster you do it the more rest you get before the next interval" protocol: #1 - 3 x 400m runs #2 - 30-20-10 jumping pullups & pushups #3 - 21-15-9 SDLHP (32kg KB) & knee hugs #4 - 15-10-5 wall ball & med ball slams #5 - 30 burpees (in fact we both went over that in the 5m - I did 53, Mark 45) Notes: that was a nasty little combo. Legs are fried after that, but both of us managed to complete all 5 rounds, unlike last time.
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Post by Mister_C on Apr 14, 2008 20:59:10 GMT
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Post by Mister_C on Apr 15, 2008 7:53:39 GMT
15.4.08 Beautiful morning to have a go at "Randy (kinda):" 75 snatches using 2 x 16kg KBs 6 minutes 13 seconds. Finisher - "Cindy:" 5 pullups 10 pushups 15 squats 5 rounds - 4m 12s. Notes: not exactly Randy as RX'd, as my barbell snatching ability isn't good enough for me to get the full benefit of this workout. But the KBs add up to 70lbs, so a close approximation and a good workout nonetheless. Randybell anyone? Haven't done that finisher in a while, but that's a PB for 5 rounds as a finisher.
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Post by Andy on Apr 15, 2008 7:56:43 GMT
mate, you are definately a morning person. The awckwardness of using the KB's makes up for 5lbs I think. Good Time
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Post by Mister_C on Apr 16, 2008 8:24:25 GMT
16.4.08 In the Uni gym first thing for a 5k row: 21m 30s, beating my previous attempt 2 months ago by 2 minutes 2 seconds. Finished with 3 sets of: Flag x 6
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Post by Mister_C on Apr 17, 2008 7:29:53 GMT
17.4.08 In honour of my eldest being 7 today, thought I'd have another crack at the 300 workout (slightly amended): 25 pullups 50 deadlifts @ 60kg 50 pushups 50 V-ups 50 box jumps @ 24" 50 KB clean & press @ 16kg 25 pullups For time - 20 minutes, 21 seconds, beating my previous attempt by over 7 1/2 minutes. Notes: Very pleased with that PB, but slightly miffed at missing the sub-20. Think the faster pace is in a large part due to kipping pullups - did the first 25 in one set of 20, then a set of 5. Also, I'm better conditioned than when I last did it (last June). Now feeling very smug at having got that done before breakfast, and tucking into some superb scrambled eggs.
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Post by Andy on Apr 17, 2008 8:20:13 GMT
mate that is a hidious amount of time off your PB. Great work.
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Post by Mister_C on Apr 18, 2008 7:53:32 GMT
Cheers mate - as I said, kipping pullups were a major contributor to the improvement. 18.4.08 Once again out in the garden for an attempt at ICT#6 from Ross' "Never Gymless": 100 rope turns 10 clap pushups 15 med ball(6kg) slams 20 lateral jumps 8 rounds for time 14 minutes 59 seconds, beating my PB by 58 seconds.
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Post by markt on Apr 18, 2008 18:37:16 GMT
Great work!
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Post by Mister_C on Apr 19, 2008 8:54:14 GMT
Cheers boss, and welcome over there 19.4.08 Stuck inside today, and since it came up a couple of days ago it was time to have a go at "Elizabeth:" 21-15-9 Cleans @ 60kg Ring dips For time 10 minutes, 33 seconds. Finisher: 1 set max reps kipping pullups: 16 - not a PB, but that's hardly a surprise. Notes: not done squat cleans before, so stuck to power cleans for this one. Never really rated cleans as an exercise on their own - always took them as the setup for the jerk, but the way my arms and shoulders feel, they certainly hit the mark. Also nice to do ring dips again without my dearly-departed lump rubbing the hanging straps.
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Post by Mister_C on Apr 20, 2008 7:36:26 GMT
20.4.08 Indoors again for another go at "Donkey Kong:" 21-15-9 Burpees KB swings @ 24kg Barrier (24") jumps plus climb a set of stairs (15 steps I think) after each set. For time - 8 minutes 48 seconds, beating my PB by 55 seconds. Notes: been a good week for me - beat 4 PBs.
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Post by markt on Apr 20, 2008 14:50:33 GMT
Notes: been a good week for me - beat 4 PBs. [/quote] Well done mate, great work!
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Post by Mister_C on Apr 21, 2008 20:47:02 GMT
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