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Old 05-06-2009, 12:57 PM   #3421
Scott Jenkins
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Re: The making of me ^^

That 2 pood is definately paying for itself now, Kirez said that it is amazing what throwing that around can do for your grip. Not getting to the gym is probably doing you some good as this sprint/KB work sounds brutal, might have to search out a hill for myself.
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Old 05-06-2009, 01:18 PM   #3422
Richard Vanmeerbeek
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Re: The making of me ^^

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That 2 pood is definately paying for itself now, Kirez said that it is amazing what throwing that around can do for your grip. Not getting to the gym is probably doing you some good as this sprint/KB work sounds brutal, might have to search out a hill for myself.
Definitely agree on that one, works the hell out of your grip.

I'm very lucky with my hill because I can go 100% for 90m, and then pump really hard for the 30m remaining. Perfect distance for a real sprint. I'm going to spice it up on other days because if I run around the block, I can get about 300m flat & downhill, and attack my hill at the end

I hope you can find one !
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Old 05-07-2009, 06:42 AM   #3423
Nik Nichols
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Re: The making of me ^^

You doing the football today? I saw it and thought it was made for you.
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Old 05-07-2009, 02:29 PM   #3424
Richard Vanmeerbeek
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Re: The making of me ^^

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You doing the football today? I saw it and thought it was made for you.
Trust me Nik, I was dying to do it today but the rowers were all taken and I was running out of time

I will definitely have a go at that one soon !!!
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Old 05-07-2009, 03:01 PM   #3425
Richard Vanmeerbeek
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Re: The making of me ^^

Thu 090507

4.5 hours of sleep last night, it was tough to stay alert in front of the computer at work today !

Was in a rush tonight, but still got some good stuff done at the gym

Warm-up - steady rowing, dynamic stretching, a couple handstands and hspu's, 10 deadhang c2b's

Shoulder press - 40kg x 5, 55kg x 5, 65kg x 3
Deadlift - 100kg x 5, 135kg x 3, 160kg x 3, 190kg/419lbs x 3 PR

Felt weak on the press today so I cut it short to focus everything on the DL, happy with it ! The kettlebell work is definitely making my back stronger too !

DL video - http://www.vimeo.com/4536142 (wfs)

Wanted to do the CFFB snatch/row wod, unfortunately all rowers were taken and I only had 10 minutes to catch my bus anyways, so ? A sneaky 5 min AMRAP to get toasted after the deads

5 AMRAP
Power clean 82.5kg/182lbs


==> 21 reps

All strict singles, I wanted quality reps. Would have done Grace but the knee doesn't like jerks or push presses at the moment, thank God at least power cleans are bearable.

Did some hspu's when I got home, time to get my groove back after the tendinits lay-off. Did 30 untimed hspu's, just steady and working the form right.
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Old 05-08-2009, 06:49 AM   #3426
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Re: The making of me ^^

Great 3RM deadlift PR , so jealous I cannot hit them yet!! I thought you might like the look of a Snatch/Row WOD, imagine that one at the qualifier, you would of kicked Mr Finlands butt!!
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Old 05-08-2009, 07:24 AM   #3427
Charles Bennington
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Re: The making of me ^^

Killer work yesterday. Three cheers for guys that get **** done with glasses on!
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Old 05-08-2009, 03:28 PM   #3428
Richard Vanmeerbeek
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Re: The making of me ^^

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Great 3RM deadlift PR , so jealous I cannot hit them yet!! I thought you might like the look of a Snatch/Row WOD, imagine that one at the qualifier, you would of kicked Mr Finlands butt!!
Haha thanks Scott.

Can't wait to hit that wod ! I'll just have to race from the bar to the rower hoping that no one steals it

Quote:
Originally Posted by Charles Bennington View Post
Killer work yesterday. Three cheers for guys that get **** done with glasses on!
That's how we roll Chuck !

Thanks buddy
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Old 05-08-2009, 03:31 PM   #3429
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Re: The making of me ^^

Fri 090508

Active rest.

Hill running with hspu's and ring dips sprinkled here and there
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Old 05-09-2009, 01:17 PM   #3430
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Re: The making of me ^^

Sat 090609

Gym closed after work, so I went outdoors. It was great because it had just rained and then came some sunshine, so I ran to an awesome park that's not too far from my house.

Jogging 1.5 km to the park, downhill

Thrilled to see that a pull-up bar was hanging there between the trees calling me ! Checked it out, it need a good jump to reach it I like that a little shaky and slippery but did the job.

Tabata C2B - 8 rounds 20s on/10s off, 49 reps total, lowest round was 4 reps.

Felt like a monkey out there !

Did a couple of sprints on the grass, came back to the bar for 20-25 more chest-ups. Then did 4 bar muscle-ups and got a bleeding right hand...

1.5 km run back to the house, uphill all the way - Judging by the length of the music in my ears, it took around 6'50". Good rythm, not gassed at all but super sweaty when I got to the top of the hill ! Seems like hill sprints have a good carryover to normal running

Then some much needed GTG before hitting the shower,

30 hspu's for time (hands a little narrower than press grip) - 9'17"

I have an appointment with a reflexologist tomorrow, can't wait to hear what he has to say !
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