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Old 12-02-2009, 05:39 AM   #31
Matthew Green
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Quote:
Originally Posted by james forshaw View Post
"Really Heavy Fran"
9-6-3 of couplet:
70kg Thrusters
25kg Pull-ups
Looks like I have my heavy Metcon for tomorrow, cheers mate.
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Old 12-06-2009, 05:51 AM   #32
james forshaw
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Let me know how it goes.

Last few days I've not done much - bad experience with too much B alanine caused me to miss a workout through nausea, then I wasn't feeling great the day after.

Yesterday

Back Squat 5x2 @ 90% 1RM

Completed with 142.5kg
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Old 12-07-2009, 11:15 AM   #33
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Back into it before laziness really takes hold...

SWOD

Power Clean 3,3,3,3,3,3

3 x 65kg
3 x 75kg
3 x 85kg
3 x 92.5kg
3 x 97.5kg
1 x 102.5kg (PR for a power clean)
1 x 102.5kg Power clean and jerk (PR for a clean and jerk)

DWOD
Slightly different to the posted WOD (raining outside)

5 rounds for time:
7 x Strict Pull-ups
14 x Ring Dips

Time: 6 mins 41

Definitely an exercise in muscular endurance, not a gut buster. It's hard to kip ring dips when fatigued, much harder than bar dips.
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Old 12-08-2009, 11:18 AM   #34
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SWOD

Back Squat - set 5RM
135kg x 5
140kg x 3** - Lost focus in the hole and had to bale forward
140kg x 5 - Massive effort, no spotter

Press - 10x2 @ 65% 1RM w/ 30s rest

Completed with 50kg

DWOD
10-9-8-7-6-5-4-3-2-1
20-19-18-17-6-15-14-13-12-11
Power Clean 75% 1RM (75kg)
Push-ups

Time: 17 mins 31

This was a battle of mental toughness. Wanted to scale after the first round, and all throughout really. Stuck with it though. 55 reps of a 10RM is hard going. All push-ups unbroken.

Made up to have gotten the 5 reps at 140kg. Without the security of a spotter, it's hard to free your mind to just focus on pushing hard.
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Old 12-09-2009, 11:41 AM   #35
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*23 hour fast

Rest Day

Shrugging my shoulders is murder It's like the morning after the night before, I still can't believe I did 55 power cleans almost at bodyweight.
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Old 12-10-2009, 11:19 AM   #36
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*18 hour fast
SE@7:30pm

SWOD
Deadlift - set 5RM

165kg x 4

DWOD
AMRAP 15 mins of:
3 x HSPUs
5 x Kipping pullups (rxd was strict but I preferred not)
7 x KtE

Score: 11 rounds plus 3 HSPUs and 5 pullups

Disappointingly average score. Flesh was easily capable but brain couldn't be arsed. Think I need to get more calories in if I'm brutally honest.
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Old 12-11-2009, 04:01 PM   #37
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*15 hour fast

Rested today, for no other reason than my abs and traps were killing me
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Old 12-12-2009, 06:51 AM   #38
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Front Squat
3,3,3,3,3,3
70kg
90kg
100kg
110kg
120kg
125kg x 2 (didn't attempt 3rd rep)

Bench Press
Set 5RM
80kg x 5
90kg x 5
97.5kg x 5
100kg x 5
102.5kg x 3 (don't think I rested long enough for last set, should easily have gotten 5)
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Old 12-14-2009, 11:23 AM   #39
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During the day, I rose to a challenge and went for max reps of a 55kg bench press in my mates' house. Got 41 and 13 with about 30s rest between. Probably had an impact on my metcon!

Metcon

Tabata Fran
8 rounds total, alternating - 20s on, 10s off
4 x Thrusters rounds (95lbs)
4 x Pull-ups

Score:
Thrusters: 12, 11, 11, 8 = 42
Pull-ups: 20, 13, 8, 8 = 49

The idea was to beat or match my best Fran (2 mins 53) in only 2 mins 40 of effort with breaks between. Beat the total by one rep but got three less thrusters. This was hard, the rests are over in a flash. Pukie threatened Would definitely have shown up if this had have been a CF mash-up of two full tabatas.
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Old 12-20-2009, 01:03 PM   #40
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I haven't been very dedicated this past week. Have done a couple of metcon workouts but I seem to have gotten myself ready finally to begin putting on mass and strength. This will begin on tuesday in a Tue/Thur/Sat/Sun split. So these last two workouts were:

Friday

"Fran"

Time: 2 mins 57

4 seconds off my PR but yet another occasion where I've gone the right side of 3 minutes so can't really be upset about that. Everything unbroken and rotary kips so it must just be a case of really motoring through the thrusters and taking one or two less recovery breaths between sets in future.

Sunday

AMRAP 15 mins
4 Strict Pull-ups
6 Ring Dips
8 Air Squats

Score: 18 rounds plus 4 Pull-ups
Total: 76 pull-ups, 108 ring dips, 144 squats

Solid effort.
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