Posted by: stevecaddy on: Thursday July 30, 2009
G
Basically…
5 x skin the cat
3 x 3 strict pull-ups, 5 sec hold and negative at the end of each set
5 x K2E
Food
Oats w/WPI, almonds, apple [5/3/6]
Coffee
Beef sausages w cauliflower + cheese puree [4/2/4]
Coffee
1/2 square of 85% dark chocolate
1 slice carrot cake (and a few crumbs) [0/4/1]
Tea
Roast lamb w veggies and olive oil [4/3/4]
Hot cocoa
Cottage cheese, [...]
Posted by: stevecaddy on: Wednesday July 29, 2009
W
M
G
Half “Hangover cure”
20 double unders
4 Overhead squats @ 30 kg
6 Dumbbell cleans @ 15 kg DBs
8 Burpees
AMRAP in 10 min = 4
+
W – MEBB Cycle 1
Hang Power Clean 5-5-5 3-3-3
5 @ 45 kg
5 @ 50 kg
5 @ 57.5 kg
3 @ 60 kg
3 @ 62.5 kg
1 @ 65 kg (fail on attempts 2 and 3, overthinking!)
Notes
After [...]
Posted by: stevecaddy on: Monday July 27, 2009
“Random rings” today. 3×3 and singles with 5 sec holds at the top every time I had to go outside for something throughout the day.
Posted by: stevecaddy on: Monday July 27, 2009
W
“DT”
12 Deadlift
9 Hang power clean
6 Push-jerk
(all @ 45kg, Rx’d at 70kg)
x5 rounds
Time: 19:26 (PR: 16:07)
Notes
HPC and PJ form didn’t feel too bad. What I should have written in my notes last time was “never do this at the work gym”. Skinny, textureless, chromed bars do not make for a good or safe experience. I seemed [...]
Posted by: stevecaddy on: Thursday July 23, 2009
W
Deadlift 7 x 1
1 @ 107.5 kg
1 @ 115.5 kg
1 @ 120 kg
1 @ 125 kg (fail)
1 @ 125 kg
1 @ 130 kg (fail)
1 @ 127.5 kg (fail)
Notes
A 1RM with the slippery, skinny, fixed bars in the gym at work isn’t the same as 1RM on an olympic bar but it’s still plenty heavy – [...]
Posted by: stevecaddy on: Tuesday July 21, 2009
W
M
G
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups (rings)
50 Kettlebell swings, 16 kg
50 steps: Walking Lunge
40 Knees to elbows (rings) (Rx: 50 on bar)
50 Push press, 20 kg
50 Back extensions (sub: Good Mornings 16 kg)
50 Thrusters @ 30 kg (Rx: Wall ball @ 11 kg
50 Burpees
50 Double-unders
Time: 0:34:00.3
Notes
Eight minutes flat going into the [...]
Posted by: stevecaddy on: Monday July 20, 2009
Sunday
Rest, carboverload. Whacha gonna do when you turn up for dinner where entree is four kinds of bread leading into big plates of pasta? Suck it up!
Monday
The “official” rest day.
Food (Monday)
Almond butter pancakes w apple + three strawberries [5/3/8]
Coffee
Tuna + veggie salad w olive oil [4/4/8]
Sardines, almonds, apple [2/2/4]
Roast chicken w roast veggies + olive [...]
