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macroth | ... | 03-03-2021 @ 10:06 | |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Early morning ski, 16k (3.5k warmup, 3k all out, 9.5k easy). | ||
macroth | ... | 04-03-2021 @ 08:44 | |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | DEADLIFT — TnG, DOH 4x120, 130, 140, 150, 150. Grip held up better this time. Superset: CLAPPING PUSH-UP — starting on the floor, landing on 20kg bumpers 5x5 SINGLE LEG JUMP on/off low block+15kg bumper — 4 rounds x4/leg DROP JUMP — +10kg vest 4x5 HIGH KNEES IN PLACE — EMOM 4x20s SINGLE LEG BOX JUMP — EMOM 4/side x 17, 20, 23, 26in. BOX JUMP — E75s 6x 31, 35, 37, 39in. Extra rest/mental prep for the last round. "Sandbag on top of plates on top of pulling blocks" setup makes for a weird combo of higher confidence and uneven landings. KNEELING JUMP — E75s 3x4 SNATCH BALANCE — EMOM 6x3x55 | ||
macroth | ... | 05-03-2021 @ 09:39 | |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | SHOULDER PRESS — From the split position 4x50, 52, 54, 55, 56, 57 PUSH PRESS — From the split position 2x60, 64, 66, 69, 72 TALL JERK 3x5x40 HANG POWER CLEAN — 3s pause at the knee, 1s pause mid thighs, E90s 6x3x70 FRONT SQUAT — 32X1 5x2x111 - Rack position still the weak link here. Superset JUMPING KB GOBLET SQUAT 5x6x16 SNAYCH GRIP BENT OVER ROW 5x5x75 SOTS PRESS — Lifters on, butt touching (nay, resting on) a bench 6x8xbar - Adding weight on these the past few weeks was a travesty, given how ugly they are. Back to an empty bar until the bar path is half decent. Back on track with this session. Decent week overall. | ||
macroth | ... | 05-03-2021 @ 18:28 | |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | 5:30pm, just before curfew : 4.3k/25' run with my 12-year old, then guided him through a short strength workout. He says he's keen to start training regularly so I'll try to nudge him along, provided he keeps enjoying himself. He tends to jump from one grand project to the next when left to his own devices. | ||
Paul_D | ... | 05-03-2021 @ 19:29 | |
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5637.5 kgs @ 77kgs UnEq | macroth said:5:30pm, just before curfew : 4.3k/25' run with my 12-year old, then guided him through a short strength workout. He says he's keen to start training regularly so I'll try to nudge him along, provided he keeps enjoying himself. He tends to jump from one grand project to the next when left to his own devices. I think it was BMX for me at 12. Then gymnastics. Then BMX again. Then rock climbing. Then ‘bodybuilding’ into powerlifting into strongman.... Kind of wish I stuck with the BMX/Climbing | ||
macroth | ... | 06-03-2021 @ 14:27 | |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Climbing is great. The principle is very primal and you can power through like a mong up to a point, then you need mad skillz (which I don't have). Wish I had the time to do some once in a while. Early this morning: stride up/shuffle down the mountain, 4.3k/1h/600mD+. Calf-ripping, quad-crushing fun. | ||
Sparrow | ... | 06-03-2021 @ 15:10 | |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Paul_D said: I think it was BMX for me at 12. Then gymnastics. Then BMX again. Then rock climbing. Then ‘bodybuilding’ into powerlifting into strongman.... Kind of wish I stuck with the BMX/Climbing Funny you missed out your CrossFit phase. | ||
macroth | ... | 08-03-2021 @ 09:53 | |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Quads still nice and sore despite some easy skiing yesterday. This morning: TALL SNATCH — E90s 6x22, 22, 24, 24, 26 POWER SNATCH COMPLEX — 1 high pull + 1 hang + 2 low hang + 1 power snatch x39, 41, 42, 44, 45 BACK SQUAT — EMOM 6x3x115. Lower back twinge on fifth set, will need to fix that ASAP. BENCH PRESS — 2s pause 6x6x71 BANDED RUSSIAN KB SWING 4x12x16kg + purplex2 +yellowx1. Still fiddling around with different band combinations. What I really need is a heavier kettlebell. SKIERG — 9x 0:20/1:40r 11-12 cals per round (1:25-1:26/500m) Good session overall, but felt tired by the time I got to the skierg. | ||
macroth | ... | 09-03-2021 @ 08:47 | |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Lower back (psoas) tweak still needs fixing, so this morning I mostly did rehab/stretchy stuff and some light, controlled lifting. | ||
macroth | ... | 11-03-2021 @ 14:23 | |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Much mobility/stretching yesterday. More of the same this morning, plus DL overhand grip singles up to 160, and squat singles up to 90, and a few empty bar OHS's. Still on the mend. | ||
macroth | ... | 12-03-2021 @ 10:04 | |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Lower back/psoas still improving, still not 100%. Tested the waters, so to speak, this morning: 18x1'/1'r rowing, from 2:04/500m down to 1:30/500m in 2s increments. Basically a long warm-up and a handful of hard efforts near the end. Time Meters Pace Watts Cal/Hr S/M 18:00.0 5,098m 1:45.9 295 1313 24 1:00.0 242m 2:03.9 184 932 22 1:00.0 246m 2:01.9 193 964 20 1:00.0 251m 1:59.5 205 1005 20 1:00.0 254m 1:58.1 212 1031 21 1:00.0 258m 1:56.2 223 1066 21 1:00.0 263m 1:54.0 236 1111 22 1:00.0 268m 1:51.9 250 1158 21 1:00.0 273m 1:49.8 264 1207 22 1:00.0 278m 1:47.9 279 1258 22 1:00.0 283m 1:46.0 294 1311 24 1:00.0 289m 1:43.8 313 1376 24 1:00.0 294m 1:42.0 329 1433 25 1:00.0 300m 1:40.0 350 1504 25 1:00.0 306m 1:38.0 371 1578 27 1:00.0 312m 1:36.1 394 1654 28 1:00.0 318m 1:34.3 417 1734 29 1:00.0 326m 1:32.0 449 1845 30 1:00.0 336m 1:29.2 492 1992 33 A 3:00 1k on Sunday is looking ambitious but possible. | ||
Sparrow | ... | 12-03-2021 @ 20:22 | |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | A 3:00 1k would be brilliant. Good luck! | ||
macroth | ... | 13-03-2021 @ 16:23 | |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | Sparrow said:A 3:00 1k would be brilliant. Good luck! Thanks. It's not going to be easy, that's for sure. This morning, 1h15/20k skate skiing, including 9:00/3.4k fast. | ||
macroth | ... | 14-03-2021 @ 08:38 | |
no longer the Swiss Deadlift record holder Member 3517, 3367 posts SQ 182.5, BP 122.5, DL 255560.0 kgs @ 90kgs UnEq | I said: Thanks. It's not going to be easy, that's for sure. . No kidding! Fletcher warmup 19:45/4901m 1000m/2:59.9/33spm 200/1:29.2/37 400/1:30.5/32 600/1:30.7/31 800/1:30.5/33 1000/1:29.7/35 Cool-down 700m Saw more than a few 1:31's in the middle 600 but managed to reel it in at the end. Not much of a final sprint despite feeling like a 110% effort. Would have been pretty pissed off if I'd finished 1 tenth slower! | ||
Sparrow | ... | 14-03-2021 @ 18:02 | |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Rowed to perfection! | ||
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