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Post by stephen on Jun 8, 2011 18:14:35 GMT
markt yeah, might finally be time to have a crack at a 1RM higher than 110kg!
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Post by stephen on Jun 11, 2011 17:25:24 GMT
11 June 2011 Home
Squat 3x5 @ 100kg (did 4, 4, 3 + dropset) Bench press 3x5 @ 85kg (did 5, 4, 3 + dropset) Deadlift 1x5 @ 120kg (did 3 then form started to slip)
Missed 9 reps out of a total of 35. Actually felt pretty happy with this. Squats are getting into triple digits, bench felt good but was let down by knackered wrists (from Crossbox, obv), deadlift wasn't too bad just need to be consistent.
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Post by markt on Jun 12, 2011 15:08:16 GMT
Solid ;D ;D
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Post by stephen on Jun 13, 2011 10:29:45 GMT
13 June 2011 Home
Mid-morning bonus WOD! Tabata squats: 121 (last time 100). Knackered.
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Post by stephen on Jun 20, 2011 19:37:46 GMT
20 June 2011 C2 training session at RAF Benson
Things I need to remember:
* Drive comes from ball of the foot, arms kick in just before legs go straight, final push from extension onto heel and a sharp pull-back with the arms. * Bounce back immediately with the arms to get momentum to the front, don't bash your arse on your ankles (unless you're called Katie or Stephen), and keep the movement smooth and consistent throughout (no pauses). * Best 500m split before today was just about 1:40 or so (not sustained). Today I got it down to 1:27 at its best, and 1:30 sustained for a reasonable (ie Tabata interval) length of time. * Aiming to do 2x workouts/week - one Tabata, on 2k. Last best time on a 2k (going back a couple of years) was about 7:35.
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Post by jules on Jun 21, 2011 8:24:06 GMT
Great progress on the Tabata Dude Rowing sounds like it was good, really great of them to do that... gutted couldn't go,I am actually a C2 Instructor but those guys have soooooooo much experiance, I bet 1 hour with them flew didnt it!?
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Post by stephen on Jun 23, 2011 11:35:58 GMT
21 June 2011 Crossfit Reading Crossbox - tabata goblet squats and KB swings
22 June 2011 Crossfit Reading
Farewell WOD for Jason at CFR. 50 reps of...
Pull Ups (thin band) Sit Ups Press Ups Burpees Box Jumps K2E Walking Lunges KB C&P (20kg) KB Swings (20kg) DUs
39:20
Pull ups and burpees were the sticking points, as always.
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Post by jules on Jun 24, 2011 9:57:19 GMT
OUCH!!!
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Post by stephen on Jun 24, 2011 10:07:20 GMT
23 June 2011 Crossfit Reading
WOD:
5 rounds of 1 minute squat cleans @ 45kg 1 minute ring push ups
Then max presses (strict/push/jerk) for 5 mins in a team.
Total 110 + 58.
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Post by stephen on Jun 26, 2011 20:31:09 GMT
26 June 2011London gymSquat 3x5 @ 100kg (did 5, 3, 3) Bench press 3x5 @ 87.5kg (did 4, 3, 4 - should have been doing 85kg, doh) Cleans (A2G squats) 5x3 @ 75kg Still feeling run-down, so pretty happy with that overall. Squats definitely getting better after watching this series: www.youtube.com/watch?v=EkF9QD7oCIA
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Post by stephen on Jun 28, 2011 6:30:00 GMT
27 June 2011 Crossfit Reading
Strength:
Press 3x3 @ 60kg [these replaced the back squats as I'd done them the day before]
WOD:
20, 18, 16 ... 2 Pistols (1/2 either side, supported) Pull-ups (thin band)
21:47 (?)
Bit ropey all round. Even the presses were a bit shite (though had done bench presses the day before).
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Post by stephen on Jun 30, 2011 12:13:03 GMT
28 June 2011 Crossbox Reading
20, 18, 16 ... 2 Burpees Sit-ups
Wasn't timed but kept the form and depth in the press-ups, and kept it pretty much consistent throughout. Happy with that. No longer fearing the burpees (quite so much).
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Post by stephen on Jun 30, 2011 19:50:16 GMT
30 June 2011 Crossfit Reading
Strength:
Deadlifts 3x3 @ 120-130kg (3x120, 2x130, 2x130, 1x130)
WOD:
Fran (purple band p/us) 9:42
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Post by stephen on Jul 3, 2011 20:28:48 GMT
2 July 2011 Home
Quick 5RM test for back squats: 100kg (new PB)
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