pre season training
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big49ersfan12/02/12 @ 16:16
Post Edited: 12.02.2012 @ 17:40 PM by big49ersfan
5 rounds of 15 reps of 40lbs db split cleans
21 reps of bw chins
cant remember the time wasnt great about 14 mins or so
big49ersfan12/02/12 @ 17:37
am
1hr 5 a side football
pm
row 2k
50 wall ball 9kg
row 1k
35 wall balls 9kg
row 500meters
20 wall balls
bottled the 2k tbh first time rowed that far. did it in like 8.30 but tbh i was glad i finished then did the 1k in 4.15 and 0.5k in 2.02
total for the workout was 18.30
1hr 5 a side football
pm
row 2k
50 wall ball 9kg
row 1k
35 wall balls 9kg
row 500meters
20 wall balls
bottled the 2k tbh first time rowed that far. did it in like 8.30 but tbh i was glad i finished then did the 1k in 4.15 and 0.5k in 2.02
total for the workout was 18.30
big49ersfan13/02/12 @ 19:02
bit of doss workout! couldnt be assed
3 rounds of
50 skips
50 tuck jumps
10 reps of 140 kg deadlifts
6mins 10
would love to be able to doubel unders and not have ot do the girly skips/ tucks
things to learn
1. front squats
2. cleans
3. double unders
4. muscle ups
5. handstand press ups
any advice?
3 rounds of
50 skips
50 tuck jumps
10 reps of 140 kg deadlifts
6mins 10
would love to be able to doubel unders and not have ot do the girly skips/ tucks
things to learn
1. front squats
2. cleans
3. double unders
4. muscle ups
5. handstand press ups
any advice?
big49ersfan13/02/12 @ 19:02
big49ersfan15/02/12 @ 23:42
8 rounds for time
10 burpees
15 jumping alternating lunges
20 double unders
25 yard shuttle run ( 5 x 5yards)
rest 60 seconds
17 mins
10 burpees
15 jumping alternating lunges
20 double unders
25 yard shuttle run ( 5 x 5yards)
rest 60 seconds
17 mins
big49ersfan16/02/12 @ 18:32
21-15-9 of 52.5kg cleans, 52.5kg thruters
all cleans un broken
21 thrusters in 7's
15 thrusters in 5's
9 thrusters un broken
8.20
all cleans un broken
21 thrusters in 7's
15 thrusters in 5's
9 thrusters un broken
8.20
Boar16/02/12 @ 18:56
i used to mix in some rowing with other stuff..kettlebell shizzle and so on ... now i just have seperate days ... as you know , rowing is pretty grim and its very easy to talk yourself out of doing it !
which is why you should do more !
6 x 500 with 2 mins rest !!
keep them all the same split ... somthing like your best 500 time + 15 seconds
which is why you should do more !
6 x 500 with 2 mins rest !!
keep them all the same split ... somthing like your best 500 time + 15 seconds
big49ersfan16/02/12 @ 23:28
i need to do an all out 500 then and work that out... i will throw some rowing sets in i think i do 'enjoy' it but i dont think i will doing an 6 45... 2ks any time soon
big49ersfan17/02/12 @ 19:58
7 rounds
15 foot rope climb
(i had someone hold the rope at the bottom to make it taught it is a progression but not legit)
10 wall ball with 20lbs med ball
15 swings 24kg kb
20 skips
20 tuck jumps
more climb practice good first session
more work on double unders
didnt time myself no idea about 15mins
15 foot rope climb
(i had someone hold the rope at the bottom to make it taught it is a progression but not legit)
10 wall ball with 20lbs med ball
15 swings 24kg kb
20 skips
20 tuck jumps
more climb practice good first session
more work on double unders
didnt time myself no idea about 15mins
big49ersfan19/02/12 @ 17:45
10 x 10 meter sprints
5 x 20meter sprints
10 x 60 meter sprints
recovery was always just walk back to start
5 x 20meter sprints
10 x 60 meter sprints
recovery was always just walk back to start
brownbear19/02/12 @ 17:48
big49ersfan19/02/12 @ 17:58
i know i need to start up again im just loving the condiitoning
want to start doing oly lifting trying to find a coach in london.... cant front squat, cant clean, cant snatch, cant do oh squats..... need teaching
want to start doing oly lifting trying to find a coach in london.... cant front squat, cant clean, cant snatch, cant do oh squats..... need teaching
big49ersfan21/02/12 @ 19:07
fr squ
bar x 10
60x5
80x5
100x5
110x2
120x2
130x2
140x1
150f
conditioing
2 rounds
400meter run
20 x 24inch box jump
400meter run
20 x 24kg kb
16mins
tonight
1hr 5 a side football
fried
bar x 10
60x5
80x5
100x5
110x2
120x2
130x2
140x1
150f
conditioing
2 rounds
400meter run
20 x 24inch box jump
400meter run
20 x 24kg kb
16mins
tonight
1hr 5 a side football
fried
big49ersfan23/02/12 @ 23:52
5 rounds of
500meter row
5 x 60kg power cleans (worked on high elbows) (no real clue about these tho)
10 burpees with 6 inch jump
20.58 mins
took my mother to the gym she did she is 55 ex smoker and has recently lost 10stone in weight and now wants to come to the gym.
she did
4 rounds of
150meter run
10 x 9inch box jump
250meter row
14.30mins
was rather proud of her thought i would add it in
500meter row
5 x 60kg power cleans (worked on high elbows) (no real clue about these tho)
10 burpees with 6 inch jump
20.58 mins
took my mother to the gym she did she is 55 ex smoker and has recently lost 10stone in weight and now wants to come to the gym.
she did
4 rounds of
150meter run
10 x 9inch box jump
250meter row
14.30mins
was rather proud of her thought i would add it in
Sparrow24/02/12 @ 09:20