View Full Version : Richard's in-season rugby KB training drill
Feel free to let me know what you guys think but this is what I am going to try for the first time tomorrowas an in-season (Rugby Union) weekly conditioning program:
20 push ups
10 KB swings (all KB exercises done with a 28kg 'bell)
5 x Left hand KB Clean - Front Squat - Squat Jerk
5 x Right hand KB Clean - Front Squat - Squat Jerk
10 KB Swings
20 push ups
100 metre sprint
3 times through for time.
This will be done once per week along with probably 2-3 CrossFit WOD's and hopefully 1 strength day earlier in the week. As well as club rugby training of course.
Comments and thoughts are welcome.
Cheers, Richard
abowe
03-05-2007, 06:21 PM
G`Day Rich,
You are obviously a fit bugger. Considering that you want to do 2/3 days cross fit work outs, rugby and this cross training kettlebell work out as well as a strength session, I reckon you may be doing a bit much. I think the Bompa model of sports conditioning periodisation is gold. If you need to work fitness and sport goals, then consider having at least 1 power/strength or heavy sessions per week for maintanance. One heavy session will also keep your natural anabolic hormones high thus helping to reduce the catabolic effects of lots of endurance work.
Hi Adam,
Yeah I think I may have overestimated my recovery ability in my initial post!
I will probably drop back to 1-2 CF workouts per week.
And after psyching myself up for my challenge I did not even get a chance to do it today! I ran out of hours in the day which is annoying! Now I have to try to get sleep with that guilty feeling of having not trained today!
Tomorrow...
I will check out Tudor Bompa's work as well.
Cheers, Richard
Workout as stated in initial post.
17 mins 38 seconds. Was toast at the end of it!
Lots of improvement to be made as I didn't have much for the left for the sprints so they were slower than what I had hoped!
Week has been as follows:
Monday: CrossFit WOD
Complete as many rounds as you can in twenty minutes of:
135 pound barbell Thruster, 7 reps
Weighted pull-up, 50 lbs (I used 33 lbs), 7 reps
I got 6 rounds.
Tuesday: Weights at home. ( I only have 100kg in total)
Snatch Grip Deadlift 20 - 15 - 10 reps. 100kg
Snatch grip high pull 5 reps/Push-jerk 5 reps. 60kg. 3 x through
Thursday:
Did a modified (outdoor) version of CrossFit's "Fight Gone Bad with a mate.
Sumo Deadlift High pull 1 minute
Tuck Jumps 1 minute
Push Press 1 minute
Burpees 1 minute
Wall Ball throws 1 Minute
Rest 1 minute
5 x through. uuurrrggghhhhh
This morning was time for the weekly KB drill.
20 push ups
10 KB swings (all KB exercises done with a 28kg 'bell)
5 x Left hand KB Clean - Front Squat - Squat Jerk
5 x Right hand KB Clean - Front Squat - Squat Jerk
10 KB Swings
20 push ups
100 metre sprint
3 times through for time.
13 minutes 56 seconds.
imported_Rick
11-05-2007, 09:40 AM
Looks like you've taken to the kb rather well Richard. How do you find it to oher forms of lifting you've done over the years?
G'day Rick,
Yeah its going great. The altering centre of gravity adds a new challenge. Basically you can't allow your form to get sloppy as you start to fatigue so it is good in that regard. I particularly enjoy the the working the body uni-laterally which, I think, is good for athletic preparation for contact sport.
Plus I love the looks you get as people walk past on their way to work seeing somebody grunting and swinging a strange looking heavy piece of metal overhead!
Weekend's training.
Saturday: Didn't play rugby over the weekend so did the following:
Circuit 1:
'x' reps of Hang power snatch
'x' reps of Hang power clean
'x' reps of Hang high pull
(5 x through. 90 seconds resy between rounds)
Rd1&2: 4 of each @ 50kg
Rd3: 4 of each @ 55kg
Rd4: 3 of each @ 55kg
Rd5: 4 of each @ 55kg
Circuit 2:
Weighted step up. 5 each leg - (drive knee through explosive so foot actually leaves box)
Wall Ball throws. 10 reps
KG Swing. 10 reps
4 x through. 90 seconds rest between rounds
Circuit 3:
Single arm KB Bench press on swiss ball. 6 each arm
Explosive corner barbell press. 6 reps. (Point #3 of http://www.t-nation.com/readTopic.do?id=1524088)
Explosive Plyo push up over medicine ball. 6 reps
4 x through. 90 seconds between rounds.
SUNDAY:
Crossfit WOD with Andrew at C&P
50-40-30-20- and 10 rep rounds of:
Double unders
Glute-ham sit-ups
Back extensions
18mins, 7 seconds.
(Sub'd in Vertical Jumps for Double Unders.)
Felt crook earlier in the week, Did not train Mon/Tues/Wed.
Today did:
800m run
5 rds of 10 Deadlift @ 100kg/20 push ups
800m run
5 rds of 10 Overhead Squat @ 50kg/10 KB Swing @ 28kg
800m run
36 mins 33 seconds.
This weeks training:
Tuesday:
5 rounds of Barbell complex:
3 Power snatch
3 Power clean
3 Push press
3 High pull
Thursday:
40 Kettlebell Swing - 25 push ups - 10 bodyweight squats
150m sprint
30 Kettlebell Swing - 25 push ups - 20 bodyweight squats
150m sprint
20 Kettlebell Swing - 25 push ups - 30 bodyweight squats
150m sprint
10 Kettlebell Swing - 25 push ups - 40 bodyweight squats
150m sprint
Rugby training Tuesday and Wednesday.
Rugby on Saturday, only half a game so did a session on Sunday that was:
7 rounds of:
5 Overhead squat (60kg)
5 Upright row (60kg)
5 Push press (60kg)
MONDAY:
Tamarama Stairs (140 steps)
Down and up 15 times.
TUESDAY"
Back Squats: 110x5, 130x5, 140x3, 110x10. (Legs are very sore from yesterdays stairs.)
Deadlift: 110x 5, 130x5, 140x5, 150x1, 150x1
Dumbbell Bench Press/Weighted chins/Bodyweight chins
35kg x 5/12.5kg x 3/BW x 5
35kg x 5/12.5kg x 3/BW x 5
40kg x 4/12.5kg x 3/BW x 5
40kg x 2/12.5kg x 2/BWx6
Been slack latley:
Last Thursday:
Between myself and a mate, we got through the following 3 rounds. While I lifted/rowed etc, Tim rested and vice versa.
Row 2000m (eg: Me 250m, Tim 250m, Me 250m, Tim 250m... all at a sprint pace.)
1 arm dumbbell snatches 60 (eg: Me 5 each arm, Tim 5 each arm...)
Chin ups 60 (6 x 5 each)
Push Press 60 (3 x 10 each)
High Pull 60 (3 x 10 each)
Row 1500m
1 arm dumbbell snatches
Chin ups 40
Push Press 40
High Pull 40
Row 1000m
1 arm dumbbell snatches
Chin ups 20
Push Press 20
High Pull 20
Sunday:
CrossFit workout with Andrew at C+P.
5 rounds for time:
20 lb Wall Ball throws - 25 reps
Pull ups - 30 reps
22 mins 52 seconds.
Monday night.
Snatch technique work with 20kg bar.
7 rounds of:
50 kg Power Snatch - 5 reps
50 kg Push Press - 5 reps
Rested 1-2 minutes between rounds.
KB has not been out for about a week and I feel guilty. It looks lonely sitting on the floor in the spare room! Wednesday, look out!
Wednesday.
Overhead Squat
3x 60kg 2x70kg 2x75kg 2x75kg 5x65kg
Push Press
3x65kg 2x70kg 1x75kg 1x77.5kg*FAIL (toughen up boy! :x ) 1 x 77.5 (x3 :) )
All done at home with no squat racks or spotter so everyting started with a power clean to get the bar to rack position.
Meeting up with a mate in the morning for a KB/bodyweight session! Tiome to sleep and dream of lifting steel!
Thursday:
For time:
28kg KB Clean & Press 10 each arm - 20 push ups - 2 L-pull ups
28kg KB Clean & Press 8 each arm - 20 push ups - 4 L-pull ups
28kg KB Clean & Press 6 each arm - 20 push ups - 6 L-pull ups
28kg KB Clean & Press 4 each arm - 20 push ups - 8 L-pull ups
28kg KB Clean & Press 2 each arm - 20 push ups - 10 L-pull ups
15 mins 30 seconds.
Saturday.
Barbell complex. 50 kg barbell (just over 50% of bodweight - 97kg).
As many rounds as possible in 30 minutes.
4 reps Power Snatch
4 reps Overhead Squat
4 reps Power Clean
4 reps Push Press
4 reps High Pull
12 rounds + 4 Power Snatch 4 Overhead Squat
Forearms felt like exploding by the end of it!
L-Sit holds. 4 x 20 seconds and 4 x 10 seconds
Monday:
Overhead Squat
6x60kg 3x70kg 2x75kg 2x80kg 2x80kg
Back Squat
5x120kg 2x140kg 2x140kg 1x145kg
Push press
3x60kg 2x70kg 2x75kg 1x75kg 2x70kg
Deadlift
5x110kg 5x130kg 2x150kg
Tuesday:
As many rounds as possible in 20 minutes:
10 Pull ups
10 Kettlebell swings
10 Wall ball throws
(10 rounds + 5 pull ups)
Thursday:
10 rounds:
10 Deadlift (70kg)
10 push ups
9 min 23 seconds.
abowe
16-06-2007, 09:52 AM
Nice heavy lifts rich, Your overhead squats, and presses should be up to body weight in no time.
Cheers Adam, 98kg is what I need to get them to!
CrossFit WOD 7x3 reps Overhead Squat.
40kg
50kg
60kg
70kg
80kg
82.5kg
60kg for 12 reps
CrossFit WOD.
21-18-15-12- and 9 rep rounds of:
40kg Deadlift
40kg Hang clean
40kg Front squat
40kg Push jerk
23 minutes 29 seconds.
SPANKED!
abowe
17-06-2007, 08:02 PM
Dude, that sounds down right horrible. Well done
Hi Adam, Yeah it was a nasty one. I have done a dumbbell version in the past but that was just 5 rounds of 5(or 6?) reps of each exercise.
Monday Night.
Warm up.
Tabata box jumps
Tabata 1-arm get ups (First half of a TGU) with 12.5kg dumbbell.
Circuit:
5 weighted pull ups (I used 10kg db between legs)
10 bodyweight pull ups
15 dumbbell bench press (2 x 30kg db's)
7 rounds.
Bloody stopwatch stopped mid way so my time was roughly 34.30 (give or take a minute)
2 x 500m row sprint:
1:28.6 (PB)
1.32.1 - I was screaming by the end of this!
Wednesday Midday:
Kettlebell (28kg) C&J
1 left/ 1 right 2/2 3/3 4/4 5/5 ... up to 10/10
Wednesday Night:
(Done at home, no racks so PP and FS were started off with a power clean)
Push Press
5x60kg 5x70kg 5x72.5kg 4x75kg 5x75kg
Power Snatch:
5x55kg 2x60kg 2x60kg 1x60kg 1x60kg
Front Squat:
10x60kg 5x80kg 5x85kg 5x85kg 8x70kg
FRIDAY:
Just a quick one today
7 rounds:
10 x 50kg Thruster
10 x 28kg KB swing
14 mins 57 seconds
Ouch!
Saturday: CrossFit workout:
Complete as many rounds as you can in twenty minutes of:
5 Box Jumps
10 L-Pullups
15 Knees-to-Elbows
4 rounds + 5 box jumps, 10 L-pull ups, 3 knees to elbows.
Sunday: Quick 28kg KB circuit
30 swings
5 push press left arm - 5 push press right arm
20 swings
10 push press left arm - 10 push press right arm
30 swings
15 push press left arm - 15 push press right arm
9 mins 14 seconds
Monday Night:
Did this at home (no racks) so had to do it all the hard way and power clean before each set.
Front Squat
1x80, 1x85, 1x90, 1x90, 1x90, 1x90, 5x80kg
Push Press
1x80, 1x82.5, miss-85, 1x82.5, 3x75, 3x75, 3x75
Overhead Squat
5x60kg x 5, (1 minute rest between sets)
Not totally comfortable with the session (Form got a bit sloppy etc) and didn't feel I worked hard enough. But tomorrow is another day...
MetCon based wokout today:
15 jump rope double unders
5 weighted chins (10kg)
10 bodyweight chins
15 box jumps
5 x through for time. (Only I didn't start the stopwatch :oops: )
Enjoyed it, but back is a little bit tender from yesterday - it all comes down to form being a bit sloppy I guess.
Wednesday:
CrossFit Filthy 50's ( It wasn't the prescribed WOD but I felt like it anyhow!)
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (I used 28kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds ( I used the 28kg ''Bell in a palms up grip)
50 Back extensions
50 Wall ball shots, 20 pound ball (My ball is 7g so slightly lighter)
50 Burpees
50 Double unders
36 mins 52 seconds. So just under the time of one half of rugby.
Thursday:
7 rounds of
Power Snatch 3 reps
Power Clean 3 reps
Push Jerk 3 reps
Hang High pull 3 reps
2 minute rest betwen rounds.
40 - 50 - 50 - 55 - 55 - 55 - 55kg.
Saturday: Rugby, WE WON against an undefeated team!
Sunday: Massage and day off!
Been a bit sick so no training this week until today.
Wednesday:
Push press
7x40, 7x60, 7x60, 7x65, 6x67.5, 7x67.5, 4x70
(Front Squat 7 - Overhead Squat 7 - Back Squat 7) x 5 rounds
40kg
50kg
60kg
60kg
60kg
Thursday:
Quick KB (28kg for all) session prior to rugby training:
5 Swings
5 C&P Left arm
5 C&P Right arm
5 Jerks Left arm
5 Jerks right arm
5 Pull ups
2 x 15m sprints (focusing on explosive start)
3 x rounds
1 arm KB Sumo deadlift high pull
10L/10R 8L/8R 6L/6R 4L/4R 2L/2R
Its been a shocker of a fortnight! Just as I get over my mild case of the flu, I hurt my back playing rugby! I got sacked in a lineout and came down and landed on thie guys knee I think!
Bruised around the left kidney area and it hurt getting in and out of a chair at the start of the week! Better now though but not playing this weekend!
Today (Thursday) was my first bit of training for the week.
It was a 30 minute session where I tried to get as far through as possible in that time. (Used 2 x 17.5kg Dumbbells)
Row 250m
10 pull ups 10 DB Push Jerk - 10 DB front squat - 10 Thrusters
Row 300m
12 pull ups - 12 DB Push Jerk - 12 DB front squat - 12 Thrusters
Row 350m
14 pull ups - 14 DB Push Jerk - 14 DB front squat - 14 Thrusters
etc
So each round the row increased by 50m and the reps of each exercie increased by 2.
I got up to Row 450m and 18 pull ups completed when the fat lady started singing.
I took it fairly easy due to my back, it would be good to do this session at full health and really go for it! Next time...
But good to finally do something this week!
Friday Morning:
Back actually feels better after yesterday's workout.
This morning I did 3 quick KB based circuits for time. (All with 28kg 'bell)
10 KB Snatch (5L/5R)
10 Hanging knees to elbows
10 Explosive push ups (so hands and feet leave the ground on each rep)
5 rounds. 12 mins 7 seconds
C&J
5L/5R
3 rounds. 2 mins 51 seconds
10 Swings
40m sprint
3 Box jumps onto picnic bench - approx 85cm (went for height instead of reps)
40m sprint
3 rounds. 4 mins 20 seconds.
Good session. AND ITS FRIDAY!
Sunday Night:
Back Squat:
Singles: 110 120 130 135 140 140
10 x 110kg (x3 set - 30 seconds rest between sets)
Dumbbell Bench Press:
Doubles: 35kg 40 40 40
Push Press:
2 x 60kg
Singles:70kg 80kg 85kg(miss - arrgghh) 80kg
4 x 70kg (3 sets - approx 45 seconds- 1 minute rest between sets)
Not totally confident to go heavier on the squats as my back is still not 100%. It felt alright though, and is alright today (Monday).
Monday:
10 Kettlebell snatches each arm
20 pull ups
8 kettlebell snatches each arm
16 pull ups
6 kettlebell snatches each arm
12 pull ups
KB Clean & Jerk
5 Left / 5 Right
5 x through
Did the last 3 days CrossFit workouts today. Back still bothering me a bit so did not go as hard as I would have liked.
Diane: (21-15-9 reps of 100kg Deadlift and Handstand push ups)
9mins 58seconds
7x 1 reps weighted chin ups
10kg 20kg 20kg 20kg 20kg 22.5kg 22.5kg
7 x 1 reps hang squat cleans
60kg 67.5kg (bit sloppy) 62.5kg 65kg 65kg 65kg 67.5kg (better!)
Really enjoyed these so will mix them to my usual weekly routine.
Thursday:
7 rounds of Barbell complex:
3 reps each of: Power Snatch - Power Clean - Push Press - High Pull
40 50 55 60 55 55 55kg
Sunday PM:
7 rounds of:
5 weighted pull ups (5kg) - 5 bw pull ups - 15 weighted push ups (20kg)
Monday PM:
Front Squat
5 x 60kg 5x80kg 5x90kg 5x95kg 4x95kg
Then I tried this horrible thing which Crossfit Santa Cruz posted on their site last week. (Although I did add the 18 and 12 rep sets in myself.
21 body weight back squat (100kg)
500m row
18 body weight back squat (100kg)
500m row
15 body weight back squat (100kg)
500m row
12 body weight back squat (100kg)
500m row
9 body weight back squat (100kg)
500m row
25 minutes and 10 seconds! This nailed me!
Been as crook as a dog with the flu for most of last week and over the weekend. Today was my first bit of exercise since last Tuesday whish was basically L-chin ups and knees to elbows.
Today:
4 rounds of
10 jump rope double unders
10 pull ups
10 hanging knees to elbows
THURSDAY:
Tried Paul's ('Paul in Hobart') challenge. 5 min C&J cycle.
5 minutes 28kg. 42 reps. 5L/5R/5L/5R etc etc/ KB did not touch ground.
5 minute - Snatch test. 28kg. 57 reps. KB did not touch ground.
10 Presses (5L/5R) - 20 push ups (5 x rounds for time)
9 mins 35 seconds.
Plan of attack for the next 9 days:
I am at 'home' where I grew up on a sheep station in Western Queensland. So all training during this time will involve a skipping rope, running, body weight exercises and lots of odd lifts. Have already gone down to the tip and found an old tractor tyre! Should be a good week!
Paul in Hobart
04-08-2007, 01:33 PM
Shearing is baaaad for your back...that's why they have to wear "gear".
Now a sheep tossing contest would be a good one. Remember the furore over dwarf tossing in WA in the 90s? We could make up a pretty useful team (of tossers) from the talent pool on this forum :D
Finding stuff for free is great...look around the neighbourhood. An Apollon's axle should be "findable". Wipe the grease off the shaft thought. You can thick bar d/l it. I found a light one to c&j at a railway museum in Borneo . Report your farm gym acquisitions in due course. Have fun!
Have managed well so far in my week of improvisation.
MONDAY:
50 Back Squats (Usine a length of railway line approx 80-90kg)
50 Tractor tyre flips (Flip tyre, jump in, jump out, run around.. repeat)
50 Jump rope double unders
50 Push ups
10 pull ups / 1 push up
9 pull ups / 2 push ups
8 pull ups / 3 push ups
...
...
1 pull ups / 10 push ups
TUESDAY
Rugby fitness
10 x 100m sprints, each one starts on 40 seconds
10 malcolms - run 50m - 10 box jumps - run 50m
6 malcolms - run 50m - 6 box jumps - run 50m
2 malcolms - run 50m - 2 box jumps - run 50m
2 x 150m sprints
WEDNESDAY
20 Back squats (Using railway line approx 110kg)
Run 400m
20 Tractor tyre flips
Run 400m
(2 x through)
10 L-Pull ups
10 Knees to elbows (Hanging)
(2 x through)
FRIDAY:
10 Deadlift (approx 110kg length of railway line)
20 Push ups
(10 x rounds for time. 16 mins 54 seconds)
5 L-Pull ups
5 Pull ups
5 Hanging knees to elbows
(3 x rounds)
Been slack with the posting of late! (But still training)
So if I can recall a few of my recent sessions.
Tues Aug 21
50 - 40 - 30 - 20 - 10 reps of:
Kettlebell Swings (28kg)
Wall Ball throws (7kg med ball)
Thursday Aug 23
21-18-15-12-9-6-3 reps of:
Pull ups
Sumo deadlift high pull (28kg)
Push press (20kg)
Then 3 rounds of
10 x 40 kg push jerk
10 x 20kg Weighte push ups
10-15 second L-Hang
Sunday Aug 26
As many Rounds as possible in 30 minutes of
5 Power Snatch (50 kg)
5 Overhead Squat (50 kg)
5 Push Press (50 kg)
5 Front Squat (50 kg)
5 Box jumps
9 rounds + 5 Power Snatch & 5 OHS
Wednesday 29 Aug
10 sets of Tamarama Stairs (140 steps)
Crossfit "Diane" (21-15-9 reps of 100kg Deadlift and handstand push ups.
6 mins 59 seconds PB (July 18 - 9mins 58 seconds)
Sunday Sep 2
Paul in Hobart's Challenge 5 min C&J Long Cycle (28kg)
67 reps (42 reps one month ago)
5 min snatch test (28kg)
65 reps (57 reps one month ago)
abowe
03-09-2007, 08:35 AM
:P
nice work!
Tuesday 4/9/07:
5 rounds of:
5 2xDumbbell Clean (squat clean) (22.5kg)
5 2xDumbbell Jerk (22.5kg)
5 L-Pull ups
Thursday 6/9/07:
As many rounds as possible in 30 minutes:
Left arm: 5 Snatch - 5 Split Jerk (28kg for all)
Right arm: 5 Snatch - 5 Split Jerk
20 push ups
Run 100m
8 rounds
(I think... :oops: )
imported_Rick
06-09-2007, 11:50 AM
YOUR NUMBERS ARE GROWING NICELY RICHARD :arrow: :arrow: :arrow: :arrow: :arrow: :arrow: KEEP GOING :arrow: :arrow: :arrow:
Thanks Rick and Adam. I enjoy using the KB more and more as the weeks go by and improvements are made.
Rick, (Want a testimonial :wink: ) I have actually started doing a few sets of swings, C&J, snatches before rugby training and found it helps to get loosened up after sitting down all day before going into contact rugby training. Plus you get that exercise induced buzz so am fully alert by the time I get to the oval.
I remember somewehere a while ago that Collingwood FC I think it was, were going to consider having KB's on the sideline on game day to keep the benched players loosened up - Did anything come of this?
Plus usually on a Sunday afternoon (The day after rugby game) I have started to do a few KB exercises and a good stretch and found it helps with the recovery and to get rid of some of the DOMS.
imported_Rick
06-09-2007, 06:52 PM
A testimonial would be great Richard, cheers mate.
Re AFL players using them on the sideline as a form of warmup- I have suggested this to a couple of the clubs I've spoken with, but are yet to see them implement it. :?
Weekend off training.
CrossFit WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
All weights in kg's
Shoulder Press: 50, 60, 67.5(miss), 62.5, 65, 62.5
Push Press: 67.5, 72.5, 72.5, 72.5, 70
Push Jerk: 67.5, 67.5, 70, 65, 67.5
(Felt weak today - uurrgghhh frustrating!)
WED 12/09/07
Scaled up Crossfit WOD.
50 pull ups
21 Deadlift 100kg
3 rounds for time. 26 mins 55 seconds
On third round, last 15 pull ups were jumping pull ups.
13/9 Thursday evening before rugby training:
50 x 28kg Snatches (5L/5R x 5)
Presses 28kg (10L/10R x 3)
Jerks 28kg (5L/5R x 5)
10 minute 1 arm C&J long cycle.
28 kg - 95 reps
10-8-6-4-2 reps of
28kg Kettlebell Snatch eg 5L/5R, 4L/4R
50 kg Thruster
L-Pull ups
for time.
8mins 22 seconds
Wednesday morning:
25 pull ups
50 KB Swings
50 KB Snatches
100 push ups
50 KB Snatches
50 KB Swings
25 pull ups
For time. 27 mins 22 seconds.
abowe
20-09-2007, 07:55 AM
I`m weehzing, just reading it. :oops: Fit
Adam, I see on your log on Aussie Strength that you are still lifting houses!
As per your Sep19 post, I wish I could back squat 180kg x 3 yet still feel weak!
CrossFit WOD's
Thursday:
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
16mins 59 seconds. (No GHD so sit ups and back ext's done on flat surface)
Friday:
"Grace"
60kg Clean and Jerk, 30 reps for time
5mins 40 seconds
Then 60kg Push Press. 5x5 with approx 30-45 seconds rest between sets.
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