Hey Everyone
So, another 3 sessions out of the way and with this great weather, definitely a lot more sweat and breathlessness kicking in to these sessions.
These included a couple of new exercises, with some slightly unusual equipment - Beer Kegs !! but sadly no beer :-(
Here they are :-
FRIDAY 19th JULY
A. 1Rep Max Bench Press - I got up to 90kg, a 5kg improvement on my PB, tried 95kg, 3 times, but wasn't happening. Getting closer to 100kg though, so reasonably happy.
B. 3X3 Weighted Pull Ups, I used a 10kg weight vest, which proved tough enough
C. 3X 3 Weighted Dips, again I used the weighted vest.
D. 3 X 3 Slow as possible negative pull ups, holding the first rep, at the top, for 30seconds. I did mange the 30 seconds, but I wouldn't say the rest of that rep or the other two were all that slow, very tough exercise.
E. Death by Burpees, this is a much fun as the name suggests.
Every Minute, on the minute you do burpees, starting at 4 and adding 1 rep every minute, until you can't do anymore. Having done 15 in less than a minute, last week, I was expecting to get to at least 10 reps, I got to 9 !! Its amazing how quickly this tires you out, although once I added them up, I realised I had done 39 burpees, so not too bad.
SATURDAY 20th JULY
A. 3 X 5 Camber bar back squats, this was new to me, so never had any idea how the weight would go, for those of you, that don't know what a camber bar is, here is a wee video
https://www.youtube.com/watch?v=22gUsNE3S9w
I managed to get up to 100kg for 5 reps and felt I was getting a good depth, using this bar and it definitely kept me more stable and upright.
If you move too far forward with this bar, the weights move forward and knock you off balance.
I then had to end Saturdays session as, the Reebok Crossfit Glasgow box was having their AGM, which I had forgotten about - D'oh !!!
I was meant to do
B. 9-7-5 beer keg cleans and keg squats
C. 100 banded good mornings, stopping once the pace slowed, then going again until 100 were done.
SUNDAY 21st JULY
Having spoken to Iain, we came up with a combination of Saturdays and Sundays sessions, so a little bit extra work for me today.
A. 9-7-5 Beer Keg cleans and Sandbag squats.
Using a beer keg, filled with water, about 50 - 55kg, Iain should me the technique for getting it from the ground, up onto my shoulder, a very awkward movement, but its meant to be, and is used in strongman competitions.
The sandbag I used was about 35kg and sat on one shoulder as I squatted.
The cleans took a bit of getting used to and the whole thing took longer than expected
TIME - 9:05
B. 60 Metre 50kg sled pull, 400 metre run, 60second rest, 60 metre 50kg sled drag, 30 x 32kg Russian swings
This sounds quite light, but the sled doesn't slide over the matted floor very easily, so was tough test, plus the fact I completely forgot about the 60 second rest !!
TIME - 7:45
C. 100 Banded Good Mornings, keeping fast pace, I did 50, 30, 20
Another 3 days done and feeling good about them, not at the time though ha ha
I would also like to mention the AGM, which I attended, along with a lot of the members, this was something Iain and Gavin decided would be good for members, to see how far the box has come already, in just 2 years, plus how far they hope to go in the future.
Even in the short space of time I have been going, I have noticed huge differences, loads of new equipment, a new layout, a new rig.
It is brilliant to see people dedicated to making their gym/box the best they can and I think you'd struggle to find a better place to train anywhere.
And its just about to get a whole lot bigger :-)
Till Next Time
Craig
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