Saturday 28 Feb 2009
Posted by The Cell on February 27th, 2009
Strength
Press
3-3-3-3-3 reps
Then
Press
15-12-9 reps
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WOD
“Tabata Old School”
20 seconds of work followed by 10 seconds of rest repeated 8 times each for the following 4 movements:
Sledgehammer Swings
Sand Bag Shouldering
Squat Jump
Rowing
Rest 2 minutes between movements
Score is the lowest rep count of each of the 4 movements for the 8 rounds
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Strength
Shoulder Press
3-3-3-3-3
17.5kg – 17.5kg – 17.5kg – 17.5kg – 17.5kg
Press
15-12-9
10Kg – 10kg – 10kg
Tabata Old School (20 seconds of work followed by 10 seconds of rest repeated 8 times each for the following 4 movements:
87 x Sledgehammer Swings
103 x 5kg Medicine Ball (instead of Sandbag shouldering)
122 x Squat (instead of Squat Jump)
35 CAL x Rowing
Weight was low, stuggled through today, still suffering from yesterdays deadlift. Back very sore. Knee felt unstable.
STILL HAD A BALL. Well done to Gus and Teena
ouch. today was epic.
press:
37.5/38.5/40/41/42. happy with this result as last time i did press i overshot with the weight and couldn’t finish.
then did 15×30, 12×20, 9×20. overshot this one a little. all good.
WOD:
96 x squat
52 x row
108 x sledge
56 x sandbag
far out. pukie almost made a mess of the sandbag but i managed to keep him at bay (barely).
that was brutal – the rest periods were just enough to keep it intense on the remaining rounds. nice working out with you, shan and teena!
1 thing came out of training this morning, apart from pain of course!!
SHOULDERS McGEE – SO BIG!!
That was great thanks Stef
3-3-3-3-3
25/27.5/28.5/29.5/30.5
15-12-9
17.5 kg
WOD
Sledgehammer swings 108
5 kg medicine ball to shoulders 109
Squat jumps 157
Rowing 44
Looking forward to my test day tomorrow
so BIG!
Press 5-5-5-5-5
16.5/16.5/16.5/16.5/16.5
Press 15-12-9
9kg
Tabatas
Sledgehammer 11/11/9/9/10/10
Squat Jumps 21/23/23/22/19/21
Score = 28 (Sledgehammer 9+ Squat Jumps 19)
1-1 Training Session
Press 5-5-5-5-5
25/25/25/25/25
Press 15-12-9
15kg
Macca
40/50/52.5/53.5/53.5x
Willy
29/34/36/39/40kg
Jason
50/55/57.5/60/65 was feeling strong so went for a new Press 1RM PB 72.5kgs and ground it out! NEW PB! Woohoo! Haven’t pressed in ages.
WOD
Tabata Score (lowest rep count for each of the movements, added together)
Macca – (15kg S/Bag) 34
Willy – (15kg S/Bag) 34
Jason – (25kg S/Bag) 34
it would appear i calculated my score wrong, doing total reps instead of the lowest reps.
i blame stef!
btw – thank god today is a rest day
Tabatas are always calculated as the lowest rep count of the 8 sets for each movement. Reason for this is it ensures a constant work rate across the sets. Otherwise you could go flat out on the first 4 sets and then slack off in the next 4 but still get a good score.
great job on the pb jase!! that’s a huge press mate!
Cheers mate. Haven’t pressed in a long time and haven’t got close to my previous PB of 71kg for a very long time. Think I did that about 2 years ago! It went up slow, but went up all the same.
yeah that’s epic!
next stop bodyweight press, eh?
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