|
Post by feeno on Oct 22, 2009 16:26:07 GMT
Thursday - 22/10/09
Had a go at "The Art Of Strength : Providence" work out...
Used to do AoS work outs before i started at CFR.. this is the first time doing it since.
Each round is 2 mins with 1 min rest between. Used to do this with a 20kg kb. I've written under each round the weight i used.
Round1: 2-handed swing, one arm swing, hand-to-hand swing 28kg on the 2-handed 24kg on the others.
Round2: cleans 28kg
Round3: chest press 24kg
Round4: squats, sumo deadlifts 28kg
Round5: one leg deadlifts 28kg
Round6: windmills into an overhead squat 24kg - i used to skip this round cos i didn't like windmills
Round7: clean and press 24kg
Round8: flip and squat 24kg
Round9: tactical lunges 24kg
Round10: triple crush 16kg - really pleased about this. i used to use a 10kg plate cos my triceps couldn't handle a 16kg kb..
Round11: sling shot into a figure 8 with a static hold 24kg
Round12: seated press 20kg
Round13: one arm row 28kg
Round14: pullovers, russian twists, sicilian crunch. 20kg on the pullovers and sicilian crunch, 24kg on the russian twists
|
|
|
Post by markt on Oct 23, 2009 19:25:40 GMT
Looks interesting mate! I have no idea what some of those exercises even are ;D
|
|
|
Post by feeno on Oct 24, 2009 14:10:16 GMT
yes mate... i've got a feeling he made one or 2 of them up... Friday 23/10/09Did todays press-ups, sit-ups and squats. All felt good today. Think press-ups are improving. Also did 6 rolls on my 5kg wrist roller... 3 one way and 3 the other...
|
|
|
Post by feeno on Oct 26, 2009 15:56:42 GMT
nothing over the weekend.
Monday 26/10/09
Did todays press-ups, sit-ups and squats. Had a go at bench pressing. Did 5 sets of 3 at 70kgs. Aiming for body weight at the moment.
Next did 60-70m farmers walk followed by pinching 2x5kg plates for alap. Did this 3 times. Then banged out some pull-ups.. 6,3,2. Just wanted to blits me grip a bit.
went to the fu in the evening. Stretching and flexibility stuff to start. Then lots of pad drills set in 3 min rounds... Lots of press ups, squats and sit ups as active rests... hard session... (was no crossbox though)
|
|
|
Post by markt on Oct 26, 2009 16:29:44 GMT
Are you following a specific programme for the push ups, squats and sit ups??
|
|
|
Post by feeno on Oct 26, 2009 19:08:05 GMT
Are you following a specific programme for the push ups, squats and sit ups?? Yes mate. Got it off jimmy. Think the site is onehundredpressups.com or something like that. There are link from there to the squats and sit-ups.
|
|
|
Post by markt on Oct 27, 2009 20:45:37 GMT
Interesting! Cheers mate!
|
|
|
Post by feeno on Oct 27, 2009 22:39:36 GMT
Tuesday 27/10/09CFR: Hang power Snatch progression. Think i ended up with 42.5kg on the bar. Got some useful input from the A-Man. Negative pull ups x 5 pull ups x 5 Loving the pull ups.. this is an area i would like to push. Met Con Team of 4 (Jack, Si, Lee, Me) 6 x Bear Crawls each 70 KB swings 16kg 70 Push ups 20 Sprints yeah, we won... Lots of push ups this week so i was a bit worried but, although it was a struggle, they felt good. Think the programme is paying off. Everything else felt strong. Sprints seemed to have improved but that might just be the break in-between each one. Good fun as always.... (i cut and past alot of this from J-Swifts log... cheers jules.)
|
|
|
Post by jules on Oct 28, 2009 9:08:16 GMT
Thought it looked familiar............ ;D J-swift?
|
|
|
Post by feeno on Oct 28, 2009 23:06:02 GMT
Wednesday - 28/10/09
3 x 5 Press - 30kg, 40kg, 50kg, 55kg, 55kg
55 is my 1rm so pleased with this. Last 2 sets were scrappy but think that might be due to technique.
5 x 5 Back Squat with 5 ring dips between each set - 70kg, 80kg, 90kg, 95kg, 97.5kg
i think 97.5 is somewhere around 80% of my 1rm.
For some reason i then thought it would be a good idea to do intervals on the c2 rower. A minutes work with a minutes rest x 10. I'm not the best of rowers as it is but started pretty strong.. legs then remembered the back squats and it was game over... got through all 10 sets but not with any spectacular results...
Later in the evening i did todays press-ups, sit-ups and squats.
|
|
|
Post by feeno on Oct 29, 2009 22:00:24 GMT
Friday 29/10/09
5 x 3 Hang Statch - 30kg, 40kg, 45kg, 47kg, 50kg
I failed a few times with the 50kg but managed to bang out 3 in the end. Problem seemed to be stabilising when in the squat position...
then did todays WOD off the main site.
"Annie"
50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups
I forgot to time it, which was a real shame, cos i was banging out the double-unders towards the end. Managed to do the set of 30 in 2 goes and the set of 20 and 10 in single goes... happy with that.... I was pissing sweat all over the place though... They properly take it out of you...
|
|
|
Post by tick88 on Oct 29, 2009 22:24:24 GMT
That's good work on the snatch mate....more then I've ever done into the squat...that solid lumbar curve is obviously doing its job
|
|
|
Post by feeno on Oct 31, 2009 12:14:32 GMT
That's good work on the snatch mate....more then I've ever done into the squat...that solid lumbar curve is obviously doing its job cheers thong
|
|
|
Post by feeno on Oct 31, 2009 16:37:27 GMT
Friday 30/10/09
Paul standing in for Andy.
Warm Up - Lengths, press ups, squats, sprints, burpees
2 x 2min rounds padwork - working through all 8 punches
2 x 3min rounds padwork - constantly working the jab while adding in 2 punch combinations throughout the round.
Burpees - 1-2-3-4-5-6-7-8-9-10 = 55
4 x 2min rounds padwork - 2 punch combination and squat
Relays - Bearcrawl, Walking Lunges and Sprints.
Small group but everyone worked really hard - great session!
Nice one Paul.. ;D
Nice one Jules.. ;D
|
|
|
Post by markt on Nov 3, 2009 20:43:08 GMT
Spot on! Well done on the snatches mate ;D
|
|