October 2

"We have char bors"
Post Reply
ElliottChow
I smith quarter squat 5 plates a side!
Posts: 232
Joined: Wed Oct 01, 2008 1:49 am
Enter the middle number in the list(3): 0
No curling in the: curl rack

October 2

Post by ElliottChow »

Who's up for it , anybody want to do the 300 routine again?

xarope
Pro and hardcore
Posts: 2796
Joined: Mon Sep 22, 2008 11:07 am

Re: October 2

Post by xarope »

can't do saturday, sorry; too much work.

might be ok for sunday afternoon.

User avatar
Canuck eh
Pro and hardcore
Posts: 2143
Joined: Fri Sep 19, 2008 11:41 pm

Re: October 2

Post by Canuck eh »

exam done, am good for Sunday afternoon.

Would prefer not to do 300 itself, since it's sort of our annual barometer/"celebration"

ElliottChow
I smith quarter squat 5 plates a side!
Posts: 232
Joined: Wed Oct 01, 2008 1:49 am
Enter the middle number in the list(3): 0
No curling in the: curl rack

Re: October 2

Post by ElliottChow »

Apologies I meant Sunday

User avatar
galapogos
GM, Team Biceps
Posts: 9980
Joined: Tue Jan 13, 2004 2:35 am
Enter the middle number in the list(3): 0
No curling in the: curl rack
Location: In front of my computer
Contact:

Re: October 2

Post by galapogos »

Sunday afternoon usual time?

User avatar
Canuck eh
Pro and hardcore
Posts: 2143
Joined: Fri Sep 19, 2008 11:41 pm

Re: October 2

Post by Canuck eh »

Sure. Program?

User avatar
galapogos
GM, Team Biceps
Posts: 9980
Joined: Tue Jan 13, 2004 2:35 am
Enter the middle number in the list(3): 0
No curling in the: curl rack
Location: In front of my computer
Contact:

Re: October 2

Post by galapogos »

Don't feel like doing too many reps of any one movement as I'm too deconditioned with the high reps to get much out of it, so suggest 1 of the following WODs with more medium reps

"Captain America"
4 rounds
7x pullups
14x burpees
21x 24kg overhead swing
7:49min(Sufian)

"Rocky's Pizza"
6 deadhang pullups
8/8 1-H walking lunges 16kg KB
10 ring pushups
12 OHS swings 24kg KB
4:41min(Goi)
Could do twice if it's too short

"Blame Canada"
400m
10,9,8,7x pullups
10,9,8,7x air squats
10,9,8,7x ab-wheel OR KTE OR ring jack knife
10,9,8,7x ring pushups
10,9,8,7x KB snatch OR KB clean+press OR KB clean+jerk OR KB swing - 16kg
400m
Guys: 9:34min(Sufian)

Project Runway
3 rounds
7/5/3x single handed KB clean+press - 16kg
7/5/3x kipping pullups
7/5/3x ring dips
7/5/3x single handed KB swings - 16kg
400m run OR 40x(per hand) single handed KB swings - 16kg
Guys: 9:10min (Sufian)

xarope
Pro and hardcore
Posts: 2796
Joined: Mon Sep 22, 2008 11:07 am

Re: October 2

Post by xarope »

How about:

Prelude (skill/speed/strength oriented)
A 3x3 HSPU (or forward roll for Keith :P )
B 3x1 bench jump
C 3x10s queda de rins/side (http://www.google.com/images?q=queda+de+rins)
(or other balance work, e.g. headstand, tripod, crow, planche etc)

WOD "5x5" (met-cond oriented)
5 rounds of 5 reps of:
A deadhang pullups
B burpees
C 1-H KB clean+jerk/side 16kg
D ab rollout/ring fallout
E 1-H walking lunge/side 16kg KB
(probably take us about 6-8mins?)

Epilogue (kill-Elliott oriented)
sprints, rinse and repeat as desired (I suspect 5-8 reps of x20m would be good enough)

[edit] hmm too much use of the 16kg KB, maybe do jump lunges instead for "E" instead of the walking lunges?[/edit]

User avatar
galapogos
GM, Team Biceps
Posts: 9980
Joined: Tue Jan 13, 2004 2:35 am
Enter the middle number in the list(3): 0
No curling in the: curl rack
Location: In front of my computer
Contact:

Re: October 2

Post by galapogos »

How about swings with a heavier KB(20-24?) instead of the C+J? It also saves Elliott's wrists :)

User avatar
Canuck eh
Pro and hardcore
Posts: 2143
Joined: Fri Sep 19, 2008 11:41 pm

Re: October 2

Post by Canuck eh »

Sounds like a plan
5x5 can probably go with 24kg swings...

ElliottChow
I smith quarter squat 5 plates a side!
Posts: 232
Joined: Wed Oct 01, 2008 1:49 am
Enter the middle number in the list(3): 0
No curling in the: curl rack

Re: October 2

Post by ElliottChow »

I'm good except u mean 5 to 8 200 meters? 20 meters is not a sprint

User avatar
galapogos
GM, Team Biceps
Posts: 9980
Joined: Tue Jan 13, 2004 2:35 am
Enter the middle number in the list(3): 0
No curling in the: curl rack
Location: In front of my computer
Contact:

Re: October 2

Post by galapogos »

Interval sprints are 50m max for me

xarope
Pro and hardcore
Posts: 2796
Joined: Mon Sep 22, 2008 11:07 am

Re: October 2

Post by xarope »

sure, 1H KBS w/24kg would be good.

yes, I meant 20m; acceleration is only in the first 20-30m. But fair enough, it's not skill work, so we could do 40-50m (no Elliott, 200m is not a sprint!)

ElliottChow
I smith quarter squat 5 plates a side!
Posts: 232
Joined: Wed Oct 01, 2008 1:49 am
Enter the middle number in the list(3): 0
No curling in the: curl rack

Re: October 2

Post by ElliottChow »

Where is it?

User avatar
Canuck eh
Pro and hardcore
Posts: 2143
Joined: Fri Sep 19, 2008 11:41 pm

Re: October 2

Post by Canuck eh »

usual TPY I presume

I got lobsterized at softball practice today...

xarope
Pro and hardcore
Posts: 2796
Joined: Mon Sep 22, 2008 11:07 am

Re: October 2

Post by xarope »

yeah, it was pretty sunny yesterday.

welcome, radioactive man...

User avatar
Ketua
I just wanna train my chest and arms
Posts: 53
Joined: Sat May 29, 2010 12:14 pm
Enter the middle number in the list(3): 3
No curling in the: curl rack

Re: October 2

Post by Ketua »

So, it was cancelled? Dropped by but didn't see anyone.
Uncle 当自强!

User avatar
Canuck eh
Pro and hardcore
Posts: 2143
Joined: Fri Sep 19, 2008 11:41 pm

Re: October 2

Post by Canuck eh »

Not cancelled, last minute change of plans as Goi couldn't make it. Hill sprints instead...

User avatar
galapogos
GM, Team Biceps
Posts: 9980
Joined: Tue Jan 13, 2004 2:35 am
Enter the middle number in the list(3): 0
No curling in the: curl rack
Location: In front of my computer
Contact:

Re: October 2

Post by galapogos »

Sorry guys, should've posted here but was kinda busy so I only told Keith and Phing.

xarope
Pro and hardcore
Posts: 2796
Joined: Mon Sep 22, 2008 11:07 am

Re: October 2

Post by xarope »

sorry Bruce , I should've SMS'd you. Didn't know if you were coming

User avatar
Ketua
I just wanna train my chest and arms
Posts: 53
Joined: Sat May 29, 2010 12:14 pm
Enter the middle number in the list(3): 3
No curling in the: curl rack

Re: October 2

Post by Ketua »

No prob guys, I also indicate that I'll be coming. No issue. :)
Uncle 当自强!

xarope
Pro and hardcore
Posts: 2796
Joined: Mon Sep 22, 2008 11:07 am

Re: October 2

Post by xarope »

my calves are killing me now... :(

Post Reply