|
Post by feeno on Jun 5, 2011 18:03:39 GMT
Does it involve soap?
|
|
|
Post by davera on Jun 6, 2011 22:37:39 GMT
Haha, no, no soap involved. General prison circuit is a bad name for it as it is different most times here is an example though, I didn't post specifics as I had left t too long and couldn't remember the details.
12 - 10 - 8
Squat Thrusts Sit Ups Squat to bench Burpees Bench Dips Squat Jumps Dorsal Raises Squats Ski Jumps Press Ups Leg Raises Step Ups Astride Jumps
One lap of hall between sets.
6/6/11
WOD
Row 2000m 7 min 56.
Pleased with a sub 8 min 2k.
Moved onto some power clean and core work. Got power cleans to 50 kg, will keep pushing these.
|
|
|
Post by davera on Jun 7, 2011 18:44:08 GMT
7/6/11
WOD
1000 Rep Challenge
100x: Power Clean, Press From Chest, Curl, High Pulls, Bent over row, Squat, Press behind neck, Upright Row 50x:Reverse Curl, Tricep Press
Only 900 completed, came out of the gym feeling like the hulk, totally spent but all the same!
|
|
|
Post by markt on Jun 7, 2011 19:59:30 GMT
Flipping heck mate! Good effort!
|
|
|
Post by davera on Jun 8, 2011 19:02:43 GMT
Cheers markt
8/6/11
WOD
Run 4.5 km (2.8miles)
29 Mins
|
|
|
Post by davera on Jun 9, 2011 18:11:52 GMT
9/6/11
WOD
8-10-12
Crunches, Press Ups, Sit Ups, Squat Thrusts, Dorsal Raise, Squat, Pluto Something, Lunges,Tuck Jumps, Burpees.
About 35 Mins........wasn't timing for some reason!
|
|
|
Post by davera on Jun 11, 2011 6:40:37 GMT
10/9/11
WOD
25 Dips 50 Sit Ups 25 Dips 125 Bicycle Crunches 50 Dead Lifts 25 V-Situps
13 Mins
Went on to do some over head squats and front squat work. 40kg and 50kg resepctively.
Had trouble with the OHS, couldn't seem to get my arms in the right position so the bar was more infront than behind, so felt like it was in the wrong position.
|
|
|
Post by davera on Jun 13, 2011 19:33:39 GMT
13/6/11
WOD
5 Rounds
400m Run
5 Thrusters (2x15kg dumbbells)
19 Mins
Also did Kelly Starretts first Mobility WOD (http://www.mobilitywod.com/).
10 Mins in the bottom squat position. Couldn't hold it for 10 mins so did it in about 3 intervals. Think I need to start incorporating some of these into my work outs.
|
|
|
Post by davera on Jun 14, 2011 20:00:44 GMT
14/6/11
WOD
8 - 10 - 12 - 10
Press Ups, Step ups, Sit Ups, Astride Jumps, Squat Thrusts, Squat to bench, Dorsal Raise, Side Jumps, Burpees, Squat Jumps
Then did Kelly Starretts Mobility WOD No 2.
|
|
|
Post by davera on Jun 15, 2011 19:08:56 GMT
15/6/11
WOD
"FRAN"
21 - 15 - 9
80lb Thruster
Pull Ups
15 Mins!!!!
This was my first attempt at this one. Shockingly slow time, but never done thrusters that heavy. Also still had to do assisted pull ups. Got such a long way to go!
|
|
|
Post by feeno on Jun 15, 2011 19:40:23 GMT
My first go at a full weight fran took me 17 mins. I'm at about 6 and a half now. You've got to start somewhere.
|
|
|
Post by paulo on Jun 15, 2011 20:14:10 GMT
As what Feeno said - that time will go down each time you go back to it. Keep going mate!
|
|
|
Post by davera on Jun 16, 2011 20:08:40 GMT
I watched vid of some one doing it in 2.40 last night, so just puts it in perspective. Only makes me wanna drive the time down though!
16/6/11
WOD
3x15:
Step Ups, Burpees, Squat to bench, Press Ups, Side Jumps, Squat Thrusts, Dips, Dorsal Raise, Ski Jumps, Squat Jumps, Step Over, Sit ups
My thighs were so so dead from this weeks work already. Was supposed to be 15 - 20 - 25, but just really didn't have it in me so this was a big FAIL.
|
|
|
Post by feeno on Jun 16, 2011 21:03:15 GMT
|
|
|
Post by davera on Jun 17, 2011 5:32:13 GMT
Hadn't seen them before so thank you for them. That WOD Shop is awesome. Deff going to be using that a lot.
Are ski jumps really that bad? These circuits are laid out by the PTIs at work n I just follow them.
|
|