Mixed play in the work gym
Posted by: PCAD on: October 22, 2009
Workout
Bit of everything…
HSPU 3 x 3
DB Press 5 x 5 @ 20 kg
Push-ups 3 x 10
Pseudo Planche Push-ups 3 x 5
Tuck Planche 5 x 6 sec
Handstand walks
Some other sutff I can’t remember…
Row 500m + Mixed work gym
Posted by: PCAD on: October 21, 2009
Warmup
Light rowing 2:00 mins + 500 m jog
Workout
Row 500 m @ 1:38.7
Row 500 m @ 1:52.3
Mixed play on the exercise machines in the gym + some dumbell presses.
HSPU/MU + Back Squat & Bench Press
Posted by: PCAD on: October 19, 2009
Warmup
Skipping 3:00
Workout – Gymnastic strength
HSPU 3 x 3
Seated Muscle-ups 3 x 3
Workout – Lifting strength
Back Squat 5 x 5 @ 60 kg
Bench Press 5 x 5 @ 60 kg
KB Snatch 3 x 3 es @ 24 kg
Bench Leg Raises 3 x 5
Notes
- HSPU are still pretty tough
Burpee box jumps & swings
Posted by: PCAD on: October 14, 2009
Warm-up
Skipping 5:00 (decent pace)
2 rounds: 5 push-ups, 5 pull-ups, 5 kb swings @ 16kg, 5 squats
Strength
3 rounds:
3 x HSPU
3 x Tuck Pull-ups @ 5 kg (plate between knees)
WOD (met-con intensity focus)
For time:
21 Burpee box jumps
21 KB Swings @ 24 kg
15 Burpee box jumps
15 KB Swings @ 24 kg
9 Burpee box jumps
9 KB Swings @ 24 kg
Time: 10:24
Notes
- Took short rests between each movement and between rounds
- Burpee box jumps were fine, felt it a little in my lower back in the swings
Food
- Breakfast: Berry shake
- Coffee (white, no sugar)
- Chicken salad
- Coffee (white, no sugar)
- 3 brownies
- Lindt chocolate
- Urban Burger, beef with the lot – no bun
- WOD
- Protein shake
Clean & Jerk (heavy) + Burpees & Double Unders
Posted by: PCAD on: May 21, 2009
W
Joint Rotations + Dynamic Stretches
CFWU x 1
Clean & Jerk:
| Exercise | Sets/Reps/Dist | Weight/Time |
| Clean & Jerk | 3 reps | 50 kg |
| 3 reps | 55 kg | |
| 3 reps | 60 kg | |
| 1 reps | 70 kg | |
| 1 reps | 75 kg | |
| 1 reps | 80 kg (=PB) | |
| Burpees x 30sec | 10 reps | |
| Double Unders x 30sec | 36 reps | |
| Rest | 00:30 | |
| Burpees x 30sec | 9 reps | |
| Double Unders x 30sec | 23 reps | |
| Rest | 00:30 | |
| Burpees x 30sec | 7 reps | |
| Double Unders x 30sec | 27 reps | |
| Rest | 00:30 | |
| Burpees x 30sec | 9 reps | |
| Double Unders x 30sec | 17 reps | |
| Rest | 00:30 | |
| Burpees x 30sec | 11 reps | |
| Double Unders x 30sec | 27 reps |
Time:
0:00:00
Notes:
Equal my PB on the 1 rep Clean & Jerk, quite happy with that, felt strong. Burpee, double under combo was a nice finisher – feeling good 
Search
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- stevecaddy: More blogging pls :)
- WM – Make men, double under, row like a motherfucker « OK GO!: [...] calling this a legit PR. Felt good almost all the way through, and a full two seconds faster than Pete’s. I guess it’s awwwwn. [...]
- stevecaddy: Ah-ha! Go to your WordPress dashboard... Tools -> Import -> Tags to Categories converter :D
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