Wednesday 12 August 2009
Posted by The Cell on August 11th, 2009
Skill Work
Burgener Warm Up
WOD
5 rounds for time of:
Rope Climb, 3 ascents
60kg Squat Clean, 5 reps
25kg Sandbag Carry, 200m
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Warm-up = Shoulder mobility, Glute activation drills, Burgener, Clean x 5 @ 15kg, 35, 45.
WOD = scaled and modified
5rft
10 x towel pull-ups
5 x Squat cleans @ 45kg
Sandbag carry 25kg x 200m (Had to do laps of the wet patio, so all walking today)
Time = 26:35
Far out, 15 rope climbs, should be fun, NOT!!
back off week training:
5rft:
7 x rope climb sub
5 x 25kg clean
12 x length of the gym with 15kg sandbag
= 16mins
10min Airdyne + Mobility work
Then:
Skin the cat
2-2-2-2-2
Then:
Split Snatches
4-4-4-4
40-45-47.5-50kg
Then: Yesterdays WOD
20-15-10-5 of:
100kg Deadlifts
Ring Dips
TIME = 5.25min
*Had to break up the ring dips too often, they let me down here!
Then:
6km Row
TIME = 24.20min
2:01.7 AVG / 500m
*Slower than the last time I did this (about 2 or so months ago) by a little over a minute, but felt good completing it.
Stretch-foam roller
SS
Strong work as per usual stef. I was mucking around with the kb last night (Kate was doing one of the workouts from the program) and was doing some TGU and I have quite a sore/tender knee this morning. So avoided the workout today.
Cheers
Thank you John. When doing those TGU’s mate, try and have a soft surface for your knee to come up on, especially when starting otherwise you will be sore for a while. Just condition yourself slowly.
SS
wod as rxd 25.38mins
thanks alot for the help today stef! i was ready to stop after 3 rounds but he helped me push through all 5
was as rx’d with 1 rope climb in the middle somewhere scaled
cant remember my time but was around 28-29 not too far behind adam who was taking it very very easilly
adam made the squat cleans look effortless right up to the last rep
no matter how fatigued you get make sure you keep your form tight and perfect when doing heavy/complex barbell movements so you dont wind up tweaking any back muscles or worse. i got sloppy today, and it was a good reminder to pace myself and concentrate much harder.
“Stef: Then: Yesterdays WOD
20-15-10-5 of:
100kg Deadlifts
Ring Dips
TIME = 5.25min”
thats fucking incredible mate, youre inspirational and im fukn jealous….
Warm Up – 5 mins skipping
Skills – Burgener Warm Up
WOD: 5 rounds for time scaled -
rope ascents – scaled progressions, 15 reps
35kg Squat Cleans, 5 reps
200m Sandbag Carry, 15kg
24:53 min
Happy with that! Had an awesome time training tonight. Thanks for making me laugh Nadia – Anger Spots – Go figure!!
I love you Rory!
And im not inspirational mate, inspirational is when people cant but they do, and there are a multitude of examples of that… But thank you for your compliments bro!
SS