Front Squats
80, 90, 100 PB, 105 PB, 110 PB, 112.5 failed 3rd rep
2 months ago my 1 rep max front squat was 110kg
Conditioning
For time
5-10-15-20-25-30
Double unders
KB swings - 24kg
Burpees
12:38 Rxd
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Showing posts with label kettle bell annie. Show all posts
Showing posts with label kettle bell annie. Show all posts
Wednesday, 4 April 2012
Tuesday, 24 January 2012
23/01/12
Strength
Back Squat
105x5x2
105x15
Ring Dips 3xME
15 PB
13
12
Conditioning
5 RFT:
5 Power cleans - 60kg
10 Pull ups
15 Kettle bell swings - 24kg
20 Double unders
9.57 Rxd
Pleased with todays training, i was feeling beat up and tired after the weekend before i started the met-con but as soon as the buzzer started i felt fresh.
Squats felt good could maybe have pushed for another rep or two but i didn't have a spotter so called it at 15.
Ring dips have been somewhat of a weakness for me so to get 3 rounds over 10 is great.
My aim during the conditioning was to go unbroken on everything apart from the pull ups as i knew my grip would give up on them. I started the power cleans touch and go for the first two sets then went to singles ditching from the rack position to save my grip. The first two rounds of pull ups were unbroken then broke in to 5, 3, 2 and 5,1,1,1,1,1 for the last set. All the kettle bell swings were unbroken, i used to struggle with kbs in the past but it was all mental; by setting small goals instead of looking at the big picture they become a hell of a lot easier. All double unders unbroken.
Below is a great article on breaking the mental barrier from the 2nd fittest man in the world Josh Bridges.
Back Squat
105x5x2
105x15
Ring Dips 3xME
15 PB
13
12
Conditioning
5 RFT:
5 Power cleans - 60kg
10 Pull ups
15 Kettle bell swings - 24kg
20 Double unders
9.57 Rxd
Pleased with todays training, i was feeling beat up and tired after the weekend before i started the met-con but as soon as the buzzer started i felt fresh.
Squats felt good could maybe have pushed for another rep or two but i didn't have a spotter so called it at 15.
Ring dips have been somewhat of a weakness for me so to get 3 rounds over 10 is great.
My aim during the conditioning was to go unbroken on everything apart from the pull ups as i knew my grip would give up on them. I started the power cleans touch and go for the first two sets then went to singles ditching from the rack position to save my grip. The first two rounds of pull ups were unbroken then broke in to 5, 3, 2 and 5,1,1,1,1,1 for the last set. All the kettle bell swings were unbroken, i used to struggle with kbs in the past but it was all mental; by setting small goals instead of looking at the big picture they become a hell of a lot easier. All double unders unbroken.
Below is a great article on breaking the mental barrier from the 2nd fittest man in the world Josh Bridges.
Wednesday, 4 January 2012
03/01/12 - Snatch & Kettlebell Annie
A) Snatch
40x5
50x3
55x3
60xf,1
65xff
Really dissapointed with snatch today, neglected them as of late which showed in my timing. More work to be done.
B) Kettle Bell Annie
50-40-30-20-10
Double Unders
Sit Ups
Kettle Bell Swings - 24kg
15.28 Rxd
First set of KBS broken 30-20, second set 20-10-10, third set 10-10-10, fourth and fifth sets unbroken.
40x5
50x3
55x3
60xf,1
65xff
Really dissapointed with snatch today, neglected them as of late which showed in my timing. More work to be done.
B) Kettle Bell Annie
50-40-30-20-10
Double Unders
Sit Ups
Kettle Bell Swings - 24kg
15.28 Rxd
First set of KBS broken 30-20, second set 20-10-10, third set 10-10-10, fourth and fifth sets unbroken.
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