Week 3 – taking it ‘easy’
Sorry week three’s review is a bit late, was a busy weekend with KarriCup (write up to follow). Thankfully this was a relatively easy week so I could ramp down a bit before the race.
Monday started with a Paleo retest. This was used as bench mark for the guys who competed in the Paleo Challenge. The warmup was a nice easy 400m run which led into 20mins to find your 1 rep Dead Lift max. I managed a respectable 140kg for my first go at this workout. This was then followed by Jackie, for time – 1km row, 50 Thrusters and finishing with 30 pullups. I completed in 9:34, with 20kg for the thrusters and purple band for pullups.
Wednesday saw us doing a deload session, 20mins of gymnastics volume training choosing between; pullups, ring dips, handstand pushups or pistols. I went with the ring dips (orange band). This involved doing approx 4 reps of the chosen exercise every minute on the minute for 20mins. Not as easy as it sounds, oushing out the last few reps was an effort. We then finished the workout with a Tabata. A Tabata is; for twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals. We had a choice of Double unders, pushups, air squats or situps. I went with the air squats (not the best choice before the weekend’s race though) and had a score of 11 (did manage a max of 14 in 1 set).
To finish of the week we started with a warmup of 10x 20m sprints with 12x air squats every 2nd sprint. Then we kicked off 20mins to find our 3 rep back squat max. Due to my race on the weekend I did power cleans instead so as to rest the legs a bit. I almost managed 70kg, but only got 2, the 3rd was destined to break me, but managed a consistant 3 reps at 65kg.