Hi Everyone
Just a quick post, to show you how my first six sessions have panned out, in case you think I've fell off the wagon, already ha ha.
SESSION 1 TUESDAY 7th May
A. Low Bar Back Squat - find 1 rep max (the heaviest weight I can squat once with)
I built up to it, like this
10 reps at 50kg, 10 at 60kg, 8 at 70kg, 8 at 80kg, 5 at 90kg, 3 at 100kg, 3 at 110kg, 2 at 120kg, 1 at 130kg, 1 at 130kg and finally 1 at 140kg.
short rest 3-4 minutes then
B. 3 sets of front squats at 80kg for 7 reps, pausing for 3 seconds at bottom of first and last rep.
short rest again, then
C. 50 Double kettlebell swings (24kg) with four 20 inch step ups, with kettlebells in rack position, every 10 swings.
This got broken down, due to being wiped out, into 30 reps, then 20.
SESSION 2 - WEDNESDAY 8th MAY
Active Recovery type session
2000metre on Rower, broke up every minute on the minute with 3 burpees !!
time taken - 10minutes 50 seconds (I'm not that good at rowing)
Then some mobility work
SESSION 3 - THURSDAY 9th MAY
A. Strict Shoulder press, again building up to 1 rep max, then doing 3 sets of 1 rep max.
This went like this
5 reps at 30kg, 5@40kg, 3 at 50kg, 2 at 60kg, 1 at 65kg, 1 at 67.5kg, 1 at 67.5kg
Shoulders were wiped by then
B. Push Press 4 sets of 3 reps - which looked like this
3reps at 60 (warm up) 3 at 70kg and 3 x 3 at 75kg
C. 5 ROUNDS FOR TIME OF
2 Wall Climbs
4 Thrusters 45KG
6 Pull ups
Time - 6minutes 42 seconds
I was shattered after this session
As we are working on a 3 day on, 1 day off program, Friday was rest day.
SESSION 4 - SATURDAY 10th MAY
Back onto legs, I will be squatting at least twice a week
A. Every minute on the minute for 10 minutes
0,2,4,6,8 minutes - 10 x 60kg squat
1,3,5,7,9 minutes - 10kcal on rower
short rest
B. Holding a 20kg plate over my head - walking lunges, 60 seconds on, 30 seconds rest, 4 rounds, keeping a note of lowest score, it looked like this
1st - 28, 28, 26, 20
Rest
C. 3 x 400 metre runs, fast as I could
times looked like this 1st 1:10, 2 minute rest, 2nd 1:10, 2 minute rest, 3rd 1:09
This sessions was a lot harder than I was anticapating.
SESSION 5 - SUNDAY 11th MAY
50 pull ups, or as Iain said 'just' 50 pull ups, anyway I wanted, as long as it took. Pull ups is something I need to work on and leave out a lot, because I am not very good at them, another benefit of a good program, makes you work on your weaknesses.
I decided to break it up with Kettlebell presses added in too.
I did this
A1. 5 Kipping Pull Ups
A2. 3 X 24 Kg press, 1 X 30Kg Press
X5
b1. 5 x negative pull ups
B2. 3 X 24 Kg press, 1 X 30Kg Press
x5
SESSION 6 - MONDAY 12th MAY
A. 21-15-9 of
Power Cleans 50 KG
Hand Release Press Ups
so, 21 of each exercise, then 15, then 9, as fast as you can
Time - 5:35
2 minutes rest, then
21-15-9 of
Thrusters at 30kg
Kettlebell Swings (to overhead)at 24kg
Time - 6:16
Rest, then
50 ab wheel roll outs
This is the first time I have done the 21-15-9 protocol and definitely, went off way to quickly, completely wiped myself out.making both session harder than they should've been, LESSON LEARNED.
So, definitely, getting into it now, nearly said enjoying it, but that would be a lie ha ha, enjoy it, once its over, not during !!!
I will, be updating on a more regular basis, but I have been busy this week, with my other duties at Reebok Crossfit Glasgow, which is Rig painter and builder.
For those that don't know, Iain and Gavin have been upgrading the box, since the start of the year, with the new (designed by them) rig, being the final part of the job, doing most of it themselves, I have been lending a hand when I can, which is all part of the community spirit, within Glasgow Crossfit and we have seen a few people, joining in when they could too.
The whole place, must easily, be one of the top training facilities in the country, definitely in Glasgow, so if you live in Glasgow and haven't visited, get yourself down there.
I will get some photos, to show you.
Away to relax for the night now.
Be back soon
Craig
Speak soon
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