AMRAP - TSF 1st non-meatheads challenge + ACTC's workouts
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Will be busting out the AMRAP tomorrow.<br />
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On Saturday after some cleans and front squats I did a circuit for time.<br />
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10 pushups<br />
10 lengths of shuttle run (25m)<br />
50 skips<br />
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8 pushups<br />
8 shuttle runs<br />
50 skips <br />
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and so on going down by 2 and then when I get to 2, after that go back up to 4, then 6, then 8 and finish with 10.<br />
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12:42 first time up.<br />
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Next week I'll try and again and the goal will be to cut 20 seconds off that time. -
Started my workout with some power cleans 5x60kgs for 3 sets, then a minute rest and into a 5x5 Bear workout @50kgs<br />
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After that did some incline DB press (8x25kg) superset with 1min skipping variations, rest for 30sec and repeat <br />
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Then intervals on the treadmill and 10 mins on the bike for distance (6.2kms) -
Workout log over the last few sessions<br />
<br />- Kirwan's WOD which did a bit on the old forearms as I'd never done a WOD with all complexes being with the barbell<br />
<br /> - Yesterday got to the gym after work at 8:20pm and the gym closes at 9:00pm so did something I call the "100 split" after some warmup work. Barbell bench press 10x60kg and barbell squats 10x40kg with no rest and repeat 5 times. So 100 kg weights total and 100 reps all up. Then did interval running for 15mins<br />
<br /> - Today did DB incline press 8x27.5kg superset with Bulgarian split squat with 12.5kg DBs in the hands. Then a circuit of lying Kettlebell press (24kg), Kettlebel single arm swings, sprint on treadmill for 1min repeat as many times in 10 mins. Finish the work out with farmers walk with 32.5kg DBs superset with Tricep and Bicep stuff
- Kirwan's WOD which did a bit on the old forearms as I'd never done a WOD with all complexes being with the barbell<br />
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[quote name='Kirwan']The bits that are really missing from workout are the cardio things you do. I'm starting to notice that's where I'm falling down now. That 100 split sounds fun, I've not done bench press in years.[/QUOTE]<br />
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The cardio stuff I do is for two reasons - the sprinting in the circuits and the interval assists with building explosiveness which is good for both basketball and touch, and the interval running I've found helps with burning higher number of calories and the science around it is pretty sound. -
Intervals are amazing fitness builders. And if you want to go to the extreme, Tabata intervals can't be equalled.<br />
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20 seconds of all out effort, followed by <br />
10 seconds rest<br />
= 1 round<br />
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Repeat for a total of 8 rounds.<br />
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Try these with burpees, sprints, squats, rope skipping, or any exercise that involves large muscle groups. Tabata Burpees truly suck in ways that cannot be properly articulated with words alone.<br />
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For these, you need a decent stopwatch or even better, an interval timer. I use something called a Gym Boss, which is a type of timer that is specifically designed for interval training. -
Last Saturday did workout AMRAP in 15mins<br />
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500m row<br />
12 deads @75<br />
15 burpees<br />
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5+row+7 deads<br />
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It was my rowing that really stuffed me in terms of time. <br />
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Today went at lunchtime - did a thruster Tabata that I lost count of how many reps I did in total. I did it for 15 rounds (7:30mins) in total. <br />
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After that did some circuit work with squat variations and pushup/dumbbell row variations. <br />
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Finished with some intervals on the bike. -
[quote name='Kirwan']Hey, pretty similar to mine today. But you did two extra rounds, nice. <br />
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What was the weight for the thruster?[/QUOTE]<br />
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35kg. I was keen to do it at 40kg but I hadn't done Tabata with thrusters so went for 35. -
Latest workouts<br />
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Sat - started out with some squats. Best was 5x90. Wasn't game to go beyond that weight without a spotter. <br />
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Then into two different circuits<br />
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5xRFT - 9x deads@70kg, 12x chest touch/hand raise pushups, 15x box jumps. 10:43<br />
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AMRAP 12mins - 1min sprinting treadie, 20x alt lying KB press@24kg<br />
5 rounds + sprint + 11 press<br />
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Last night - didnt go to the gym but at home at 8:30pm did workout. warmup then 50/50 air squats/pushups no rest. Then into 3 rounds 10x 1 arm db shoulder press@17.5kg, 20x DB squat thrusters. <br />
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Out on the street for run for 400m medium pace. Then did intervals basically went from street light post to post sprint/walk. It was freezing cold last night. Felt good though -
[QUOTE]5xRFT - 9x deads@70kg, 12x chest touch/hand raise pushups, 15x box jumps. 10:43[/QUOTE]<br />
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That's an awesome time, you're a machine. Doing two circuits is pretty impressive, I'm not sure how long it would take me to recover enough to go again. -
[quote name='Kirwan']That's an awesome time, you're a machine. Doing two circuits is pretty impressive, I'm not sure how long it would take me to recover enough to go again.[/QUOTE]<br />
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Cheers. Felt really good going into the workout on Saturday. I did however forget the 1 x Starfish upon completion <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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I rested about 3mins in between the two mini workouts. <br />
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I try to mix it up on days similar to you Kirwan, lifting first up and then a WOD/AMRAP/Circuit. On other days, just warmup and then into the circuits etc. -
Early morning workout today. Plenty of stretching and warmup activity to get things going. <br />
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Push press lifting then set the watch at 15mins to do: 30x BB thrusters, 500m row. Was a struggle but first attempt totals were 66 thrusters and 1K row. <br />
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Followed that up with some DB bench press and BW Bulgarian split squats. <br />
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Stretching and planks to finish things up
