Back again !
Like I said in my last post, I was already through day 2 of the next 3 days, which I completed today (rest day tomorrow, WHOOP WHOOP)
The last three days has thrown up a few new things, some good things and a wee sprinkle of disappointment (just a wee one).
MONDAY 27th MAY
A. Find 3 rep Front squat and do 5 sets of 3, this is what I did
5 reps at 50kg, 5 at 60, 3 at 80, 3 at 90, then 4 at 95, I was planning on trying another set at 100, as I was feeling OK (ish) but felt my adductor on last set, so erred on the side of caution.
Plus I was happy with 95kg as I had a 1 rep max of 100kg on my front squat last week, so a definite improvement.
B. 2000 metres on the rower, broken up every minute with 3 burpees.
This was something I had done before, but as a whole session, not part of one, my time to beat was 10:52.
After 5 minutes my legs were gone, the front squats were taking there toll, but on I went, completing it in 10:42, 10 seconds quicker, plus I had done the previous attempt fresh, so was happy with that time.
A good session for results today :-)
TUESDAY 28th MAY
A. 12 minutes EMOM of
Even minutes - 12 kcal on Ski ERG
Odd minutes - 5 pull ups
I have never used the ski ERG, which is kind of like a rowing machine that is vertical, instead of horizontal and you pull more with your arms.So had no real idea what I was in for.
It took me, between 50 - 55 secs of torture to get to 12kcals, the first 8 seemed ok, the last four, my whole body was tired.
Taking this time, meant I was basically, finishing and walking over to pull up bar and doing my 5 pull ups, this did give me about 40 seconds rest, before hitting the ski erg, but at no point did that seem enough of a 'rest'.
B. 5 Rounds (with 60 secs rest between) of
5 clapping press ups
Suicide sprints, covering 6, 8, 10 then 12 metres
3 x 30inch high box jumps
I actually liked this one, apart from the 'fear' I get standing in front of the 30' box, even though I can jump on it, I still get nervous each time ?!?!?
C. I added, 10 minutes of 15 secs work, 15 secs rest of snatches,using a 16kg kettlebell (8 reps every time)
so 160 reps all in.
WEDNESDAY 29th MAY
As part of my warm up, I included phosphate sprints, 5 minutes of 40 metre sprints, going every 30 seconds
then
A. 1 Rep am Deadlift
5 at 60kg, 5 at 100, 3 at 120, 3 at 130, 1 at 140, 1 at 150, 1 at 160, then disaster, I hit a wall, a wall I always seem to have at 170kg, I can get it about 3 inches off the ground, which means I should be able to get it up, but I can't (i have once before), 2 attempts and then I had a failed attempt at 165kg. GRRRRRRRRRRRRR !!
The 160kg, went up fairly easily too. I think, as soon as I fell my technique going, I just drop it, instead of maybe fighting it a bit more to get it up.
I am also going to try barefoot next time, see if that helps.
B. 100 Ab mat sit ups, broken into 40, 20,20,20
Another 3 days gone and a mixed bag of results, but on the whole happy, with the progress and looking forward to my rest day, which will be more mobility work, as I fell that is getting better too
Till next time
Craig
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