Hardest 3 days yet !

Hey Everyone

Good to get back into the box, was feeling good and glad to be past all those thrusters, at least there won't be any in these 3 sessions !


MONDAY 5th AUGUST

A. 10-10-10 Back Squat working up the weight as I went
Which looked like this - 10 @95kg, 10@100kg and 10 @105kg,. 
I definitely feel my squat movement pattern is getting better now, so something is working.

B. 21-15-9
Thrusters (no surely, not, that must be a typo !! no ? really) @45kg
Deadlifts @ 80kg
With the instructions to do it completely unbroken !!

TIME - 5:32
I'm  definitely sure there will be no thrusters tomorrow

C. 5 minutes of double unders.

TUESDAY 5th AUGUST

A. Strict Press 3-3-3-3-3, pausing on clavicle each rep.
I worked up to 5 x 3 at 62.5kg

B. 5 min AMRAP (As Many Rounds As Possible) of 
3-3-6-6-9-9 etc
Pull Ups and Power Cleans at 60kg
I got through to 9 pull ups

No rest, straight into 

1 min max reps push press with 60 kg - 10 reps

Straight into -  5 min AMRAP
3-3-6-6-9-9 etc
Ring Dips and Front Squats at 60kg - I got to 9 dips

Straight into

1 minute max effort push press at 60kg - I got 8 reps this time

This was really tough, but at least there were no thrusters :-)

Hold on !! Front squats, push press, strict press, power cleans. Theses are all pats of a thrusters ! AAAAAAAAAGH Thrusters in disguise !!


At least tomorrows session can't be that tough !!

WEDNESDAY 7th AUGUST

A. For Time - 10-8-6-4-2 of 30" Box Jump and 40kg Viper press, which you can see in link below

VIPER PRESS DEMO

TIME - 5:17

B. Tabata set (20seconds work, 10 seconds rest for 4 minutes) Ketllebell swing at 40kg

1st round I got 15 swings, by the last round it had dropped to 12 swings

C. 3 rounds for time of
400 metre run
10 Front Squats at 75kg

TIME - 7:52

This was horrendous, by the time I got to the 3rd 400metre run, it was like I was running through treacle, with someone elses legs !! 


Definitely the hardest 3 days so far, but as always it was doable, just, so once again, down to good programming from Iain.

As much as it was torture to go through, I always feel a sense of achievement at the end of the 3 days.

Rest day was yesterday and day 1 today, they come so quickly !!


Till next time

Craig