AMRAP - TSF 1st non-meatheads challenge + ACTC's workouts

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.

ACT Crusader

[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] 
 
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.

davidav

Intervals are amazing fitness builders. And if you want to go to the extreme, Tabata intervals can't be equalled. 
 
20 seconds of all out effort, followed by 
10 seconds rest 
= 1 round 
 
Repeat for a total of 8 rounds. 
 
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. 
 
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.

Kirwan

I got murdered by tabata air squats a while ago, legs were complete jelly. Perverse amount of fun.

ACT Crusader

Last Saturday did workout AMRAP in 15mins 
 
500m row 
12 deads @75 
15 burpees 
 
5+row+7 deads 
 
It was my rowing that really stuffed me in terms of time. 
 
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. 
 
After that did some circuit work with squat variations and pushup/dumbbell row variations. 
 
Finished with some intervals on the bike.

Kirwan

Hey, pretty similar to mine today. But you did two extra rounds, nice. 
 
What was the weight for the thruster?

ACT Crusader

[quote name='Kirwan']Hey, pretty similar to mine today. But you did two extra rounds, nice. 
 
What was the weight for the thruster?[/QUOTE] 
 
35kg. I was keen to do it at 40kg but I hadn't done Tabata with thrusters so went for 35.

Kirwan

I had to 50 Thrusters the other day, I think at 40kg, and it was going swimmingly until about 20ish then I hit a wall. Hate to think what tabata thrusters would be like.

ACT Crusader

Latest workouts 
 
Sat - started out with some squats. Best was 5x90. Wasn't game to go beyond that weight without a spotter. 
 
Then into two different circuits 
 
5xRFT - 9x deads@70kg, 12x chest touch/hand raise pushups, 15x box jumps. 10:43 
 
AMRAP 12mins - 1min sprinting treadie, 20x alt lying KB press@24kg 
5 rounds + sprint + 11 press 
 
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. 
 
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

Kirwan

[QUOTE]5xRFT - 9x deads@70kg, 12x chest touch/hand raise pushups, 15x box jumps. 10:43[/QUOTE] 
 
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.

ACT Crusader

[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] 
 
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=':)' /> 
 
I rested about 3mins in between the two mini workouts. 
 
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.

ACT Crusader

Early morning workout today. Plenty of stretching and warmup activity to get things going. 
 
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. 
 
Followed that up with some DB bench press and BW Bulgarian split squats. 
 
Stretching and planks to finish things up

The Silver Fern

AMRAP - TSF 1st non-meatheads challenge + ACTC's workouts