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Post by rachweded on Apr 16, 2009 21:15:31 GMT
My first work out log. Not all that i waned to do due to a clothing issue (left half my training kit at home so had to work out in my work trousers - not a good idea! ) Metcon: 150 wall balls for time (max in 10 minutes) 6kg all Completed 150 x 4kg ball in 7:46 last time i did this I managed 103 x 4kg in 10 minutes so a massive improvement - very pleased with myself today! ;D Am intending to move up to 6kg ball next time this comes up.
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Post by rachweded on Apr 20, 2009 21:59:23 GMT
Friday 17/04/09 Log Bench press 1 x 40kg Bench press 2 x 37.5kg Bench press 3 x 35kg High Rep Bench press 17 x med bar with 7.5kg Metcon5 x negative pullups (-30kg on assisted) 10 x situps 10 x lateral lunges 5 x pull downs (40kg) 10 x situps 10 x lateral lunges 5 x negative pullups (-30kg on assisted) 10 x situps 10 x lateral lunges 5 x pull downs (45kg) 10 x situps 10 x lateral lunges phew!
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Post by rachweded on Apr 20, 2009 22:02:02 GMT
Mon 20/04/09 Log 5 rounds for time of: 12 x 20kg Deadlift 9 x 20kg Hang Power Clean 6 x 20kg push jerk Completed in 14:03 (Should be 155lb on all 3 but scaled for me!)
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Post by rachweded on Apr 23, 2009 22:03:18 GMT
Tuesday 21/04/09
"Helen"
Three rounds for time: Run 400 metres 8kg dumbbell swing X 21 swings 12 Pull-ups (completed 40kg pull downs instead)
Completed in 17:50 Last time completed in 19:23 on 02/03/09
Wednesday 22/04/09 - Rest day
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Post by rachweded on Apr 23, 2009 22:05:30 GMT
Thursday 23/04/09 Danny" Complete as many rounds in 20 minutes as you can of: 24 inch Box Jump, 30 reps 20kg Push Press, 20 reps 30 Pull-ups ( I did 40kg pull downs instead) Completed 3 rounds in 22.13 Am completely knackered now as I have just got back from doing a dance class as well - glutton for punishment today!
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Post by markt on Apr 24, 2009 18:45:44 GMT
Quality couple of days there!
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Post by rachweded on Apr 25, 2009 8:45:33 GMT
Thanks hun, completely felt it yesterday! Got into bed thursday night and my legs were still twitching ;D
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Post by rachweded on Apr 25, 2009 8:50:49 GMT
Friday 24/04/09 For time: 100 Inverted burpees yeah well seeing as i cannot do even a handstand yet (total lack of confidence thing but working on it) I decided to work on my burpees and went for Complete as many burpees in 10 minutes Completed 62 This killed me but has hopefully increased my form, 2 months ago i was struggling to complete 5 in a row so a definate improvement. Saturday 25/04/09 Rest day
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Post by jules on Apr 25, 2009 9:01:57 GMT
Hi Rachel
OOOO Burpees my favourite!!
Nice work ;D
Jules
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Post by rachweded on Apr 27, 2009 18:35:51 GMT
Monday 27/04/09
Half 'Swinging Angie' For time: Completed in 17:32 50 x 8kg kettle bell swings (25/11/14 - 2:59) 50 x Push-ups (5/5/7/4/2/7/7/5/8 - 8:56) 50 x Sit-ups (17/12/11/6/4 - 13:39) 50 x Squats (9/11/9/7/11/3 - 17:32)
Phew! Am aiming to do the full thing next time but I'll have to see how scared i am when it comes up again ;D
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Post by markt on Apr 28, 2009 7:26:38 GMT
Nice work on Swinging Angie! Looks like fun!
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Post by rachweded on Apr 28, 2009 21:59:27 GMT
28/04/09 5 sets of 3 back squats: all at 20kgs heels stayed on floor throughout: hips! heels! woot!
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Post by rachweded on May 1, 2009 19:37:12 GMT
Friday 01\05/09
Deadlift 1-1-1-1-1-1-1 reps
70kg, 72.5kg, 75kg, 75kg, 77.5kg
So pleased with this, my 3 rep max is 70kg so very pleased that i got well over this, roll on 80kg ;D
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Post by rachweded on May 3, 2009 13:35:27 GMT
Sunday 03/05/09 Filthy Fifty - scaled
For time: 25 Box jump, 24 inch box 25 Jumping pull-ups 25 8kg Dumb bell swings Walking Lunge, 25 steps 25 Knees to elbows 25 Push press, 10kg 25 Back extensions 25 Wall ball shots, 4kg ball 25 Burpees 25 Tuck Jumps
Completed in 22:34
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Post by rachweded on May 4, 2009 13:29:50 GMT
"Michael" - scaled down Three rounds for time of: Run 600 meters 35 Back Extensions 35 Sit-ups Completed in 28:43 - this nearly killed me but well worth it!
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