WORKOUT SUGGESTIONS FOR 11/01/09

Post by **Twxian** » Thu Jan 08, 2009 5:32 pm

can bring chius the nice plastic db for me to clean and press ...

Post by **galapogos** » Thu Jan 08, 2009 5:57 pm

Twxian wrote:can bring chius the nice plastic db for me to clean and press ...

Only if you also turn up completely in pink and allow a special video to be made of only you using that db

Bryan · Post by **Bryan** » Thu Jan 08, 2009 7:39 pm

Canuck eh wrote:Ok...

Have we gotten to a consensus as to what to do this week? I'm not going to be bringing a KB this week as Sufian and I are going to be playing some softball afterwards.

My vote was for, a lack of a better description, Kev #2 as prescribed. Just curious what weights he had in mind for the C&J? Kevin?

oo i miss softball but timing nt right

Sufian · Post by **Sufian** » Thu Jan 08, 2009 7:40 pm

Ok... no violent objections yet...
thus...

This Session's Workout...
Shall we call this Oxygen Debt?
21,15,19 + 400m
DB Clean + Jerk (Full Clean Squat. Prescribed weight is 45lbs or roughly 20.4kg)
KTE (Knees to Elbow)

Participants:
1)Goi
2)Keith
3)Weixian
4)Kevin
5)Sufian
6)Bryan?
7)Louis?
8)Bert - has confirmed... but also killing himself with night cycling.
9)Jordan?
10)Phing?
11)Victor?
12)Ryan?

Equipment:
We would need 2 X 10kg DBs, at least 2 sets like last time,
And 20kg KBs.
Was thinking, if we are doing 20kg KBs for the Clean and Jerk, how do we make it equal for both hands?

KEVIN LIM · Post by **KEVIN LIM** » Thu Jan 08, 2009 8:55 pm

KBs are gonna be a challenge man. If worse case scenario, how many pairs of db do we have?

aaron · Post by **aaron** » Thu Jan 08, 2009 9:04 pm

ahhh sorry nope but think im out this week too though it looks really fun lol, cos ah sunday rest day hahaha shit sabbath you see

flamekid · Post by **flamekid** » Thu Jan 08, 2009 9:45 pm

i should be there... im still considering to anot cause im going night cycling the night before.... rather sunday morning 12am lol...

Post by **galapogos** » Thu Jan 08, 2009 9:52 pm

1 handed KB then. Except I'm not sure if there's such a thing as a full squat KB clean...never seen that one before.

Sufian · Post by **Sufian** » Thu Jan 08, 2009 9:59 pm

1-handed KB... Chialat...

I am doing the DB then... My Cleans with KB still not smooth.

Bryan · Post by **Bryan** » Thu Jan 08, 2009 10:27 pm

flamekid wrote:i should be there... im still considering to anot cause im going night cycling the night before.... rather sunday morning 12am lol...

i help u ans...u wun b there....hahaa

Post by **galapogos** » Thu Jan 08, 2009 10:33 pm

Sufian wrote:1-handed KB... Chialat...

I am doing the DB then... My Cleans with KB still not smooth.

DB cleans feel weirder to me than KBs. DB snatch still ok. I think I might either do KB clean+press, KB snatch or DB snatch. All 1 handed.

KEVIN LIM · Post by **KEVIN LIM** » Fri Jan 09, 2009 6:49 am

In that case I will opt for the db cleans.

xarope · Post by **xarope** » Fri Jan 09, 2009 6:50 am

If it's sunday 4.30 I should be able to make it. Saturday I have a technical mobilization exercise (confirmed).

Should be able to bring 16 and 24kg KBs.

if it's a 45lb squat C+J, I'd rather do a "standard" KB C+J (albeit 1-H, ouch):
1) We have more KBs than DBs
2) The C+J will degenerate into a thruster pretty darn fast with such a light weight

So it's 21+400, 15+400, 9+400? Or just 21+15+9+400?

KEVIN LIM · Post by **KEVIN LIM** » Fri Jan 09, 2009 8:09 am

Its
400m 21 DB C+J, 21 KTE
400m 15 DB C+J, 15 KTE
400m 9 DB C+J, 9 KTE

DBs just have to be recieved in a full squat and end with full lock out overhead to count (thrusters will still count but trust me its easier to jerk).

KTE will only count when knees touch elbows, kipping allowed????

Canuck eh · Post by **Canuck eh** » Fri Jan 09, 2009 9:24 am

Kipping allowed?

Won't make a difference in my case....

For the C&J/thrusters. Weights need to be reset every rep?

Post by **galapogos** » Fri Jan 09, 2009 9:49 am

What's the sub for KTE? In case my calluses haven't healed completely yet...

vicvic · Post by **vicvic** » Fri Jan 09, 2009 9:52 am

i'm out for this one man, next week guys.

KEVIN LIM · Post by **KEVIN LIM** » Sat Jan 10, 2009 9:06 am

KBs C+P are gonna be tough man, its either two 16KG at one go or 1 arm at a time.

ElliottChow · Post by **ElliottChow** » Sat Jan 10, 2009 9:17 am

i'll see if i can pop by tmw as well

KEVIN LIM · Post by **KEVIN LIM** » Sat Jan 10, 2009 9:23 am

Sub for the KTE....... Do you think the ab roller will work? cos I have never done them before and I'm not sure if its a good sub (just a suggestion)

Bryan · Post by **Bryan** » Sat Jan 10, 2009 10:30 am

yeah....lets do wif the ab roller..i got it.. and will bring it....

Who wanna challenge me tmr??? I will smack the ass right out of u all.... I am all geared up for some flying dragon action...

Dances with my wolves.....

Post by **galapogos** » Sat Jan 10, 2009 1:46 pm

ElliottChow wrote:i'll see if i can pop by tmw as well

Welcome back!

flamekid · Post by **flamekid** » Sat Jan 10, 2009 2:44 pm

will be there tmr... night cycling got cancelled....

Post by **galapogos** » Sat Jan 10, 2009 3:18 pm

Copied/pasted from Sufian's earlier post, with modifications

Ok... no violent objections yet...
thus...

This Session's Workout...
Shall we call this Oxygen Debt?
21,15,19 + 400m
DB Clean + Jerk (Full Clean Squat. Prescribed weight is 45lbs or roughly 20.4kg)
KTE (Knees to Elbow)

Participants:
1)Goi
2)Keith
3)Weixian
4)Kevin Lim
5)Sufian
6)Bert)
7)Bryan
7)Phing
8)Elliott(Maybe)
9)Jordan?
10)Ryan?
11)Louis?

Equipment:
We would need 2 X 10kg DBs, at least 2 sets like last time,
And 20kg KBs.
Was thinking, if we are doing 20kg KBs for the Clean and Jerk, how do we make it equal for both hands?

ElliottChow · Post by **ElliottChow** » Sat Jan 10, 2009 3:24 pm

suifian,

can you please bring the 2 kb's that you picked up for me, a decade or so back from peter's shipment.

Thanks,

Elliott

Sufian · Post by **Sufian** » Sat Jan 10, 2009 3:47 pm

Earliest I can have the car is on Tuesday. Car is currently undergoing through some silencing work at Silent. Not possible for me to bring the 2 KBs on my bike. How?

BTW, tomorrow the equipment that we need are DBs, KBs, ab roller..

Vic is out, thus we only have 1 set of DBs. Which I will have to bring. Anyone else with DBs? 1 set of DBs just does not seem to cut it.

Would a switch to full overhead swings with KBs be ok for the workout? In this case then I can bring one of Elliot's KB down instead of the DBs. Saying that then 20kg and 24kg KBs are more preferred for the overhead swings, rather than the 16kg ones.

Discuss?

BTW, who's coming tomorrow, other than Elliot, Kevin, Goi, Keith, Phing, Bryan Xian and me? Maybe my elder brother wants to come down as well.

Post by **galapogos** » Sat Jan 10, 2009 3:51 pm

I posted the participant list. We can still do clean+press with 16-20kg can't we? I only have my macho 5kg dumbbell which is too pro and hardcore for yall, so too bad

Sufian · Post by **Sufian** » Sat Jan 10, 2009 3:55 pm

ok.. then I would bring Elliot's 20kg KB. Which means no DB.

vicvic · Post by **vicvic** » Sat Jan 10, 2009 3:56 pm

i can lend my dumbbells out for you guys, since i normally don't use it at home also. just that the collection part's an issue.

flamekid · Post by **flamekid** » Sat Jan 10, 2009 5:30 pm

cannot bring kb liao... having dinner somewhere aft that.... =/