Mar 6
Re: Mar 6
I will confirm today...
cause sunday i have just been told to ref a game at yck stadium at 3pm. still unconfirmed sms, so i will check again
cause sunday i have just been told to ref a game at yck stadium at 3pm. still unconfirmed sms, so i will check again
"the more u sweat in training, the less u bleed in battle"
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Re: Mar 6
ok, I refused the game...
Now, to make it official... can i have...
Name: Sufian
IC: S8036095I
Contact Number: 90602493
Vehicle Number: FBB5649L
Name:
IC:
Contact Number:
Vehicle Number:
Was requested to get this info so that I can just create a list for a number of weeks instead of 1 week at a time.
Regards
Sufian
Now, to make it official... can i have...
Name: Sufian
IC: S8036095I
Contact Number: 90602493
Vehicle Number: FBB5649L
Name:
IC:
Contact Number:
Vehicle Number:
Was requested to get this info so that I can just create a list for a number of weeks instead of 1 week at a time.
Regards
Sufian
"the more u sweat in training, the less u bleed in battle"
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Re: Mar 6
yah hor... sms me lah then...
please use same format.
Regards
please use same format.
Regards
"the more u sweat in training, the less u bleed in battle"
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Re: Mar 6
Suggested workout:
prelude
strength 3x1 1-arm pushup+pistol (each side)
explosiveness 3x1 tire flip
balance work 1x30s ea/side
WOD
6->1 of:
tire flip (sub 2xburpees)
1-arm pushup (change arms as often as you want; total e.g. 6 reps, not 6*2=12 reps)
pistol (change legs as often as you want; total as above)
ring pullup
ring fallout
low wall
epilogue
?!?
21 reps*6 movements guesstimate ~8-10mins
yes I'm aware it's an odd number for the single-limb stuff
going from low wall back to tire flip isn't the best, but not sure where else to place it, unless it's tire flip -> low wall -> etc?
prelude
strength 3x1 1-arm pushup+pistol (each side)
explosiveness 3x1 tire flip
balance work 1x30s ea/side
WOD
6->1 of:
tire flip (sub 2xburpees)
1-arm pushup (change arms as often as you want; total e.g. 6 reps, not 6*2=12 reps)
pistol (change legs as often as you want; total as above)
ring pullup
ring fallout
low wall
epilogue
?!?
21 reps*6 movements guesstimate ~8-10mins
yes I'm aware it's an odd number for the single-limb stuff
going from low wall back to tire flip isn't the best, but not sure where else to place it, unless it's tire flip -> low wall -> etc?
- galapogos
- GM, Team Biceps
- Posts: 9992
- Joined: Tue Jan 13, 2004 2:35 am
- Enter the middle number in the list(3): 0
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- Location: In front of my computer
- Contact:
Re: Mar 6
IMHO putting all that skill/max strength oriented movements like single arm pushups and pistols would cause many to fumble and reach muscular failure before getting much of a metabolic workout. Would probably be better as movement prep/warmup than as part of the metcon WOD...I suggest sticking with our traditional movements(hor/vert push/pull, hip/quad dominant, core, power, etc)
Re: Mar 6
Point taken, I guess I'll slowly introduce them over the course of the next few workouts.galapogos wrote:IMHO putting all that skill/max strength oriented movements like single arm pushups and pistols would cause many to fumble and reach muscular failure before getting much of a metabolic workout. Would probably be better as movement prep/warmup than as part of the metcon WOD...I suggest sticking with our traditional movements(hor/vert push/pull, hip/quad dominant, core, power, etc)
Once the tire flip and low wall are in there, it's a bit difficult to put in traditional movements since these large movements do broach more than one, but I get your point. OK will tweak (please excuse the incoherence, came up with the workout whilst working on a server crash the last 3 days, ~6 hours sleep in 72 hours not good, definitely zombie mode)
Re: Mar 6
Suggested workout:
prelude
strength 3x1 1-arm pushup+pistol (each side)
explosiveness 3x1 tire flip
balance work 1x30s ea/side
WOD
6->1 of:
tire flip (sub 2xburpees)
low wall (sub 2xbox jumps)
walking lunge (head towards pullup bars)
ring pullups (sub 2xinverted row)
walking inchwork back towards tire/KB (core)
KB clean & press 16kg
epilogue
?!?
not sure about the low wall/box jumps, is that redundent considering the tire flip?
prelude
strength 3x1 1-arm pushup+pistol (each side)
explosiveness 3x1 tire flip
balance work 1x30s ea/side
WOD
6->1 of:
tire flip (sub 2xburpees)
low wall (sub 2xbox jumps)
walking lunge (head towards pullup bars)
ring pullups (sub 2xinverted row)
walking inchwork back towards tire/KB (core)
KB clean & press 16kg
epilogue
?!?
not sure about the low wall/box jumps, is that redundent considering the tire flip?
- galapogos
- GM, Team Biceps
- Posts: 9992
- Joined: Tue Jan 13, 2004 2:35 am
- Enter the middle number in the list(3): 0
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- Location: In front of my computer
- Contact:
Re: Mar 6
Well just coz the tire and low wall are there doesn't mean we have to use them every time. If it fits into the program great, if not we could fit something better in.
Re: Mar 6
Damn shagged... tomorrow is D Day...
See u guys tomorrow!
See u guys tomorrow!
"the more u sweat in training, the less u bleed in battle"
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Re: Mar 6
guys, is it on today?
Feeling pretty shagged. But if it is on, someone please sms me so that i can drag my ass to school!
Thanks
Feeling pretty shagged. But if it is on, someone please sms me so that i can drag my ass to school!
Thanks
"the more u sweat in training, the less u bleed in battle"
Click below for free tabata timer...
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Re: Mar 6
its good to rest....i felt the same way last week and i m out for whole week till nw...still sick and i need antibiotics...Sufian wrote:guys, is it on today?
Feeling pretty shagged. But if it is on, someone please sms me so that i can drag my ass to school!
Thanks
Re: Mar 6
take note: 11th to 14th march... away to KL with JJC for overseas sports camp
"the more u sweat in training, the less u bleed in battle"
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