Saturday morning this CNY weekend?

[M.Hunter]

I can. someone inform me of the details just in case i wont be online to read this.

[galapogos]

OK let's do form check then at TPY Safra E1 Gym($8.55 adult entry for noobs) at 9am

1. Goi
2. Birthday boy(34 yrs old still boy) aka Ah Boy
3. Bui Bui boy..
4. Phing (assuming saturday morning is not at 11am, but more like 8-9am start time...)
5. Bryan the big skinny baby who needs lots of sayang
6. Henry
7. Louis
8. MILF Hunter

We can check whatever form of the BB/DB/BW lifts as necessary, and do a short metcon work after.

[ElliottChow]

I'll come for sure, however, if its only a form check i think i may have to reconsider since i know i do it all wrong to begin off with ahha. . If we are doing something strenous, i'm all up for it. Last week in singapore, off to chengdu till the end of may, so a grueling session would be a good sendoff lol

[M.Hunter]

Err just put there ryan can liao haha. U guys meeting there straight? OR at mrt?

[Weib]

straight.
Most of them are driving or have transport outside the stadium.

[galapogos]

Oh ok fine, since Elliott will be leaving for a few months, and he still owes me 6 sets on the rower, let's do a workout and forgo the the form check this week. People who aren't feeling up for it can always scale down to substitute for another exercise.

We'll also do some form check on the KB lifts in the beginning.

Same time at 9am, except at the stadium. Same deal, if it's raining we'll meet at Safra gym.

1. Goi
2. Birthday boy(34 yrs old still boy) aka Ah Boy
3. Bui Bui boy..
4. Phing (assuming saturday morning is not at 11am, but more like 8-9am start time...)
5. Bryan the big skinny baby who needs lots of sayang
6. Henry
7. Louis
8. Ryan the MILF Hunter
9. Elliott

[Twxian]

If raining i might meet chiu all in the safra E1 gym in moi dreams....

[Weib]

what has 6 sets on the rower do with a metcon workout?

[nimrod69]

what time ah?
BTW i just realized i'm short for henry's Green mag, didn't realized my stock ran out.

Solly henry =(

diu! ! ........ then how to make amends?? pay me $60 in return ??

[nimrod69]

Last week in singapore, off to chengdu till the end of may, so a grueling session would be a good sendoff lol

wow!! chengdu happening la ! !! lotsa nice winter melons there ...

[M.Hunter]

Aiya change already ah. Nvm i think i still ok, but i got no kb. So maybe just doing the rest with yall. I AM THE MELONS HUNTER!!

[Canuck eh]

Don't worry about KB. Not everyone always brings, so we end up sharing

[Bryan]

so can we make a list of the consperm venue, time, pple going and the wrkout....pls b gentle on legs...today will be legs day for me

[Sufian]

so can we make a list of the consperm venue, time, pple going and the wrkout....pls b gentle on legs...today will be legs day for me

everyday is legs day for us... anyway, doing running will help to loosen lactate accumulation.

[Bryan]

so can we make a list of the consperm venue, time, pple going and the wrkout....pls b gentle on legs...today will be legs day for me

everyday is legs day for us... anyway, doing running will help to loosen lactate accumulation.

haha i dun mind running...I need to improve in my met con...U can see how bad my fitness is...

[galapogos]

Never read my post just now?

Oh ok fine, since Elliott will be leaving for a few months, and he still owes me 6 sets on the rower, let's do a workout and forgo the the form check this week. People who aren't feeling up for it can always scale down to substitute for another exercise.

We'll also do some form check on the KB lifts in the beginning.

Same time at 9am, except at the stadium. Same deal, if it's raining we'll meet at Safra gym.

1. Goi
2. Birthday boy(34 yrs old still boy) aka Ah Boy
3. Bui Bui boy..
4. Phing (assuming saturday morning is not at 11am, but more like 8-9am start time...)
5. Bryan the big skinny baby who needs lots of sayang
6. Henry
7. Louis
8. Ryan the MILF Hunter
9. Elliott

As for workout, since it's Keith's brithday and since Elliot wants to have a brutal one, here's my suggestion
400m run
10,9,8,7x Pullups
10,9,8,7x Ab-roller
10,9,8,7x 16kg KB snatch or clean+press/jerk(pick one! no muscle snatches!)
10,9,8,7x Ring pushups
10,9,8,7x 16-24kg KB swing
400m run
Let's see if anyone can get it under 10min, wahahaha.
I'd be happy with 14min realistically.

Someone might want to bring a 12kg KB as well since we have a newbie...Keith? Otherwise, can sub KB deadlift for the snatch/clean as well.

[Canuck eh]

I'll bring the 12 then

[galapogos]

Since some people don't understand the program...to clarify, it's
400m run
Followed by 4 rounds of the lifts(10x on 1st round, 9x on 2nd round, ...)
Followed by another 400m run

NOT 400m+400m for 4 rounds!

[Twxian]

huai no muscle snatch........i will just snatch directly then.....and i can bring rings tomorrow

[xarope]

Since some people don't understand the program...to clarify, it's
400m run
Followed by 4 rounds of the lifts(10x on 1st round, 9x on 2nd round, ...)
Followed by another 400m run

NOT 400m+400m for 4 rounds!

how about 400m, 10 reps of lifts, 400m, 9 reps... 400m, 7 reps?

then we can get rid of the swings, we are already doing snatch/c+p/c+j.

We have vertical pull, horizontal push, "abs", dynamic lower. What is snatch categorised as?

[galapogos]

4x400m with stuff in between! We won't last past the 3rd round...

Anyway, talk later.

[Bryan]

4x400m with stuff in between! We won't last past the 3rd round...

Anyway, talk later.

siao man....4x400???

[Bryan]

Nice Meeting chiu Milf Hunter u did a great job....DUn give up...

[galapogos]

Ya MILF hunter did a commendable job for a 1st timer in a crazy workout. HUAT AH!!!

Phing please post the timings. I can't remember mine already. Thanks!

Anyway, the final workout was:

"Blame Canada" (coz it's Keith's 34th and Elliott's farewell)
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
400m

[M.Hunter]

Yea the first time I met elliott was the day he's leaving. Wanna die already man.. Damn tired till now.. Have to go out again soon.. Zzz

Anyway nice meeting u guys!

[Twxian]

chiu will feel better tomorrow.....

[galapogos]

Yea the first time I met elliott was the day he's leaving. Wanna die already man.. Damn tired till now.. Have to go out again soon.. Zzz

Anyway nice meeting u guys!

Haha don't worry he'll be back in May. By then you should be able to kick his ass

[Bryan]

by then, elliot will have better gripping pwr

[Weib]

so what has this workout do with elliot owing you 6 sets on the rower?

[galapogos]

so what has this workout do with elliot owing you 6 sets on the rower?

nothing? why does it have to?