Backsquat
1RM - 100kg
Wednesday, March 11, 2009
Tuesday, March 10, 2009
10/03/09
AMRAP in 20mins of:
*5 Handstand Push-ups
*10 L Pull-ups
*15 Steps, Walking Lunge
Rounds: 9
(red & yellow pull-ups, pike push-ups)
*5 Handstand Push-ups
*10 L Pull-ups
*15 Steps, Walking Lunge
Rounds: 9
(red & yellow pull-ups, pike push-ups)
Tuesday, March 3, 2009
03/03/09
Deadlift
1-1-1-1-1-1-1
90-100-110-120-125-130x-130
I'd have thought it was my cardio that would have suffered the most, but in the end I think I have lost more strength than anything else, since I hit 150 on 17/12/09
1-1-1-1-1-1-1
90-100-110-120-125-130x-130
I'd have thought it was my cardio that would have suffered the most, but in the end I think I have lost more strength than anything else, since I hit 150 on 17/12/09
Wednesday, February 25, 2009
Tuesday, February 24, 2009
24/02/09
Another Girl
21-15-9:
Push press, 40kg (25kg)
Ring pull-ups
(20kg press, orange pull-ups)
Time: 5:27
Need to concentrate more on midline stabilisation through my workouts. I'm leaning back too much in the push press...and the issue is showing up in a lot of other movements as well. Kettle bell swings, for example.
This went over pretty easy. If you look at my heart rate profile, you'll notice a nice even rate around 175. However, I don't feel this is high enough, particulaly for a workout like this. I'm yet unsure as to where the blame for this lies - in my current level of fitness, or in the degree to which I'm pushing myself.
21-15-9:
Push press, 40kg (25kg)
Ring pull-ups
(20kg press, orange pull-ups)
Time: 5:27
Need to concentrate more on midline stabilisation through my workouts. I'm leaning back too much in the push press...and the issue is showing up in a lot of other movements as well. Kettle bell swings, for example.
This went over pretty easy. If you look at my heart rate profile, you'll notice a nice even rate around 175. However, I don't feel this is high enough, particulaly for a workout like this. I'm yet unsure as to where the blame for this lies - in my current level of fitness, or in the degree to which I'm pushing myself.
Friday, February 20, 2009
20/02/09
Angie tonight. So now, from having done none of the benchmark workouts I get two in one week.
Given the state of my pull-ups and push-ups the first half of this one scares me, and I look forward to that last push-up. While the sit-ups should be fine, my abs ache all over after Annie on Wednesday.
And so...
Angie:
For time:
*100 pull-ups
*100 push-ups
*100 sit-ups
*100 squats
(Pull-ups with orange & yellow bands, push-ups on knees, sit-ups with feet pinned & abmat)
Time: 28:15
I was quite happy with the pull-ups. I think I can probably drop one of the bands - yellow perhaps. My kipping is getting better, and once I can start stringing my reps together I should see faster improvement.
The push-ups sucked. Even on my knees, I find it difficult to knock these out. The biggest problem is pushing out from the bottom. This is also the issue I have with ring-dips. It may be the same strength deficiency that is holding me back with both these.
Given the state of my pull-ups and push-ups the first half of this one scares me, and I look forward to that last push-up. While the sit-ups should be fine, my abs ache all over after Annie on Wednesday.
And so...
Angie:
For time:
*100 pull-ups
*100 push-ups
*100 sit-ups
*100 squats
(Pull-ups with orange & yellow bands, push-ups on knees, sit-ups with feet pinned & abmat)
Time: 28:15
I was quite happy with the pull-ups. I think I can probably drop one of the bands - yellow perhaps. My kipping is getting better, and once I can start stringing my reps together I should see faster improvement.
The push-ups sucked. Even on my knees, I find it difficult to knock these out. The biggest problem is pushing out from the bottom. This is also the issue I have with ring-dips. It may be the same strength deficiency that is holding me back with both these.
Wednesday, February 18, 2009
18/02/09
Annie:
50-40-30-20-10 of:
*Double Unders
*Sit-Ups
(Sit-ups with legs straight out, heels together, toes pointed upwards)
Time: 8:45
A blow-out on my last Annie time (5:55), which I was able to do with my feet pinned. Slower and harder to do it this way.
I'd awaited this workout in eager anticipation...to much I think, because I missed way too many of the double unders. Too much thinking. At one point, I was actually having trouble working out if the rope was moving under me twice or just once.
50-40-30-20-10 of:
*Double Unders
*Sit-Ups
(Sit-ups with legs straight out, heels together, toes pointed upwards)
Time: 8:45
A blow-out on my last Annie time (5:55), which I was able to do with my feet pinned. Slower and harder to do it this way.
I'd awaited this workout in eager anticipation...to much I think, because I missed way too many of the double unders. Too much thinking. At one point, I was actually having trouble working out if the rope was moving under me twice or just once.
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