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Old 06-13-2012, 04:45 PM   #11
Richard Macaulay
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Re: Richards workout log (chapter two)

Wednesday 13/06/12

WOD
Tabata squats x 8 rounds
50 GHD situps
10 muscle ups
50 GHD situps
Tabata squats x 8 rounds

Record time....

I swapped out ghd for sit up variation (lying flat with legs out and hands at ears, bend knees towards chest whilst sitting up so elbows and knees touch). I also swapped out each muscle up for 4 bench dips and 4 inverted rows - these changes were due to equipment.

Tabata squats = 18,17,17,17,17,17,17,17
Sit ups = 50 unbroken
Dips/rows sets of 4, each set unbroken
Sit ups = 30, 10, 10
Tabata squats = 17,17,17,17,17,17,17,18

Time = 16.40

Richard
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Old 06-15-2012, 02:50 PM   #12
Richard Macaulay
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Re: Richards workout log (chapter two)

Friday 15/06/2012

Three Rounds For Time
20 Walking Lunges with DB's 1/4 your bodyweight
20 Pressups
20 Pullups


Hammies still sore from Wednesdays Wod, had to stretch a couple times mid Wod.

12.48

Richard
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Old 06-18-2012, 10:14 AM   #13
Richard Macaulay
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Re: Richards workout log (chapter two)

Monday 18/06/2012

Cycle 10.2 miles

Then

Three rounds for time of:
100 Jump-rope “double unders”
25 Pull-ups
15 Bench-press x body weight


20.52

That got hard in a hurry. Didnt help that someone came into the gym and tried to have a conversation with me. Not to mention I was pretty tired after the cycle, but a time to beat for next time.

Richard
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Old 06-18-2012, 11:58 AM   #14
Nik Nichols
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Re: Richards workout log (chapter two)

HAHAHA I always wonder about people talking to you. I mean if it were me I would see that you are doing something and need to concentrate. But some people are just blind to that I guess.
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Old 06-21-2012, 03:10 AM   #15
Richard Macaulay
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Re: Richards workout log (chapter two)

Quote:
Originally Posted by Nik Nichols View Post
HAHAHA I always wonder about people talking to you. I mean if it were me I would see that you are doing something and need to concentrate. But some people are just blind to that I guess.
I hear you Nik. I was mid Pullups (something that I struggle with and had to say to him that I was going to keep going as I was against the clock. This did not act as a deterrent to him talking haha - nice guy though).

Wednesday 20/06/2012

Teaching class:

DECK OF CARDS

Hearts = Press ups
Diamonds = Squats
Clubs = Squat Thrusts
Spades = Lunges

Queen = 5 Burpees
King = Crunch Press
Jack = 20 Second Wall Sit
Ace = 20/20/20 Bridge Complex


This seemed easy but there was alot of back to back lunges and squats.

Then:

2 Rounds:
Hamstring Hell x 20 each leg
Dynamic Press Ups x 6


Just a wee sprint metcon to finish.

Lots of stretching.

Richard
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Last edited by Richard Macaulay : 06-21-2012 at 03:18 AM.
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Old 06-21-2012, 03:17 AM   #16
Richard Macaulay
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Re: Richards workout log (chapter two)

Thursday 21/06/2012

3 Rounds
100 Skips
21 Swings x 20Kg's
12 Pullups


Time = 8.33

Richard
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Old 06-21-2012, 06:32 AM   #17
Nik Nichols
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Re: Richards workout log (chapter two)

Working those pullups!!!
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Old 06-21-2012, 06:34 AM   #18
Richard Macaulay
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Re: Richards workout log (chapter two)

Quote:
Originally Posted by Nik Nichols View Post
Working those pullups!!!
Talk about a goat of mine. I do Rack Pullups/Chin ups at home as I have no Pullups bar. Im getting better at them and find them harder than normal ones. But now that iv been doing Rack pullups for so long, when I got back on a normal pullup bar the other day I was terrible at them as well haha.

Richard
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Old 06-21-2012, 07:10 AM   #19
Nik Nichols
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Re: Richards workout log (chapter two)

Quote:
Originally Posted by Richard Macaulay View Post
Talk about a goat of mine. I do Rack Pullups/Chin ups at home as I have no Pullups bar. Im getting better at them and find them harder than normal ones. But now that iv been doing Rack pullups for so long, when I got back on a normal pullup bar the other day I was terrible at them as well haha.

Richard
Yea, I have found the same. I was only doing dead hang for the longest, thinking that is I can rep out dead hangs then kipping would be easy. Not true. I have not figured out you have to do all different pull ups, one doesnt always make another easier.
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Old 06-21-2012, 07:23 AM   #20
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Re: Richards workout log (chapter two)

I like the strongmanwod programming, I'll be sure to check it out.
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