Posted by: stevecaddy on: Thursday October 29, 2009
Workout
High bar back squat
1 @ 70 kg
2 @ 70 kg
3 x 3 @ 70 kg
1 @ 75 kg
1 @ 80 kg
1 @ 80 kg
+
5-4-3-2-1
KB Push-press (each side) @ 24 kg
Notes
80 kg felt heavy for singles. Not good. In fact it’s really, really weird given what my front squats are up. Big PRs with the bar [...]
Posted by: stevecaddy on: Wednesday October 28, 2009
Got to work all ready to rock and discovered that it’s rest day.
Coffeetime!
In the mean time, Neil’s been dropping mad ks.
Food
2.5 eggs, apple, coconut milk, macadamia nuts
Coffee
Coffee!!
Chicken w roast veggie salad + avocado
Tea
Tea
Sardines, macadamia nuts
Zucchini ribbon bolognaise, with lots of veal mince
Small white peach, coconut cream
1/2 a mango, cottage cheese, macadamia nuts
Hot cocoa
Posted by: stevecaddy on: Monday October 26, 2009
Workout
CFE Anaerobic Endurance WOD
5 x 3 Deadlift @ 85% 1RM (110 kg) : Rest 3 min between sets
3 @ 97.5 kg
3 @ 100 kg
3 @ 105 kg
3 @ 107.5 kg
3 @ 107.5 kg
Rest 5 min
5 Power clean @ 75% BW (50 kg)
15 Push-ups
x5 rounds for time
0:53.6
1:03.1
1:29.8
2:04.6
2:20.2
= 7:51.3
Notes
Pretty sore in the hip flexors today. I [...]
Posted by: stevecaddy on: Sunday October 25, 2009
3:00 PM
Workout
Sprint 10m on the minute.
Each minute, add 10m – up and back, suicide touches.
18 rounds (didn’t start the 19th)
Notes
Really easy at the start. Really hard at the end (hip flexors and lower back especially – oh, and lungs).
Food
3 eggs, olive oil, almonds, 3 small white peaches, coconut milk
Carrot, almonds, left over lasagna
Long macchiato, 1/2 piece [...]
Posted by: stevecaddy on: Saturday October 24, 2009
6:30 AM
Workout
Tempo: 30 min at 85-90% (RPE 16: “Hard – Very hard)
14.25 km
28.5 km/h @ 89 rpm (averages)
GPS data
Notes
I just didn’t seem to have enough go in the legs to keep the heart and lungs working at a rate I could call “very hard”, but it did feel like a constant 90%. Interesting how perception [...]
Posted by: stevecaddy on: Friday October 23, 2009
8:00 AM
Workout
Front squat 3×5 + 3×3
10 @ 57.5 kg (just to get into the swing of things)
5 @ 77.5 kg
5 @ 80 kg
5 @ 82.5 kg
2 + 1 @ 85 kg
2 + 1 @ 85 kg
3 @ 82.5 kg (came forward onto the toes in the last rep)
(Doug = front squat technique)
+
20 Double-unders
10 Burpees
AMRAP in [...]
