Light as a feather, Strong as an ox
AMRAP in 10 min
1 OHS @60kg
1 MU
2 OHS
2 MU
…
Good skill work today, working up the ladder to 7 overhead squats. Felt really good on the muscle-ups; completed 21 in all. I went straight into an eight minute burner on my arms – Tabata Pushups. It was miserable especially after the first wod but I managed 80 reps in all which was satisfactory.
Run 200m
15 Burpees
25 KB Swings @32kg
15 Burpees
Run 200m
Time – 5:30
I surprised myself by going unbroken all the way and finishing strong with a fast sprint.
Pain like childbirth
Back squat every minute on the minute @ 90% 1RM until failure to complete. 12 minute cap.
I wasn’t sure about the weight at first. I decided to ramp it up to 140kg and boy, did it feel good! I’m sure I could hit 160 pretty soon if I could keep up this intensity and freshness.
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Record reps from all 32 intervals.
64, 71, 69, 139 = 343
I can’t seem to improve my tabata score dramatically. Every movement with exception of push-ups stayed pretty much the same. I attribute the low push-up score to hitting my chest to the floor. Not sure how the squats could have gone faster; it left me lying on the floor for 15 minutes, praying for a remedy.
Sunday Leg Burner
Tabata “Bottom to Bottom” Squat
Run 1 mile
Clock starts for run on rising from last squat.
12/9:16
The rest in between was worse than the doing the squats. I don’t know why I was so slow in the run but having to pose didn’t allow me to move any faster. Definitely could have gone faster.
WOD081311
Back Squats
110kg x 5, 120 x 5, 127 x 8
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.Record reps from all 32 intervals.
65, 90, 67, 139 = 362
Compare with 012511
So I did improve my score but not as well as I would have liked. Sit-ups still sucked; which really gave a wake-up call. More ab work especially during my Europe trip. Let’s start with 500 sit-ups and some L-sits tomorrow.
WOD081311
Every minute, on the minute, for 20 minutes, do:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
I wasn’t sure about the 80kg at first mainly because of my inability to rest the bar properly on my shoulders. It turned out alright in the end.
Tabata Burpees
9, 8, 7, 6, 6, 6, 6, 6
This got nasty in the end but I managed at least to be very consistent.
WOD061211
Sprint 400m x 10 [rest 1 minute]
All out effort with Previn. We take the fastest and slowest times. The goal is to reduce the interval between the two and reduce the slowest time. Anaerobic effort at its best.
WOD041110
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
60kg, 60, 60, 65, 65, 65, 70, 70, 70, 70 (1)
This was harder than I thought especially when towards the end. Victor Leong was killin’ this one with heavy weights.
Five rounds for time of:
Run 400 meters
5 Back squats @110kg
Time – 15:57
The run was a slow recovery before facing the heavy squats again.
Eight rounds for max reps of:
20 seconds Double Unders
10 seconds Rest
20 seconds Burpees
10 seconds Rest
(162, 53) = 215
This was a “bus ride” for me. I couldn’t breathe. Overall, it was a great way to start the week.
WOD030111
Eight rounds of:
20 seconds Kettlebell Push Jerks@ 24kg/16kg, Left
10 seconds Rest
20 Seconds Push Ups
10 seconds Rest
20 seconds Kettlebell Push Jerks @ 24kg/16kg, Right
10 seconds Rest
61, 85, 53 = 199
Weighted Pull Ups 3-3-3, then Kipping Pull Ups 1 x Max reps
24kg, 26, 28
20 reps
Switching the strength training and metcon around obviously didn’t work. Did a bit of jump rope towards the end.
WOD022811
Shoulder Press
3-3-3-3-3
50kg, 55, 60, 65, 70
Tag Team WOD with JW
100 Thrusters with 25lbs DBs
Every time you break, do 10 kettlebell swings @24kg while partner takes over.
Time – 10:22
Tabata Rolling Pistols
8 rounds
8, 8, 7, 7, 5, 6, 5, 5
5 rounds of max reps strict pull-ups
12, 12, 11, 10, 10
Finally decided to bang out some heavy presses. It is absolutely essential to keep the midline tight and stable. I managed to push through the sticking point on the last set. Thrusters tag team wod were crazy on the shoulders, esp after the strength training. Then I did the tabatas with JW again and it turned out to be really fun.
WOD012511
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.Record reps from all 32 intervals.
( 52, 81, 69, 138 ) = 340
Compare with 102510
Slight improvement. But my arms were spent from yesterday’s Lynne. Gotta keep chugging through those gymnastics wod. I need to raise the bar for my pull-ups and sit-ups numbers.
WOD121410
In 20 minutes, complete as many rounds as possible of:
7 Hang Power Cleans @ 35kg/25kg
7 Push Press @ 35kg/25kg
11 Ring Dips
9 rounds + 7 + 7
Tabata Rolling Pistols
20 secs on, 10 secs off
5, 6, 6, 6, 5, 5, 6, 6
WOD102510
WOD091710
“Tabata Something Else” (without pullups)
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Push-ups, the second 8 are sits-ups, the third 8 and finally, the last 8 intervals are Squats. There is no rest between exercises.
20, 15, 13, 10,7, 8, 8, 8
14, 14, 13, 12, 12, 11, 10, 10
17, 16, 17, 17, 16, 16, 16, 16
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