Wednesday 1 June 2011

Sabina Training Blog June the 1st + some extras

Wednesday the 1st of June (Strength OHS & TGU) + Power Endurance (E)



Morning training session with Ash



Build up to heavy OHS - 50 kg



then



Sabina 5x1 @ 50kg



Ash 5x1 @ 50kg - Ash did great on OHS, very very proud of her!



Ash OHS - 50kg

Then 10 x 250m row, rest 1 min inbetween. Target - Ash all 250m under 1 min (all succeeded), Sabina all 250m under 56 sec, failed 3 good 7



Sabina results:



Time + s/m (strokes per minute)



1. 55.0 @ 31, 2. 54.8 @ 31, 3. 55.0 @ 31, 4. 55.3 @ 30, 5. 55.8 @ 30, 6. 55.9 @ 32, 7. 55.7 @ 30, 8. 56.9 @ 31, 9. 58.1 @ 30 , 10. 58.7 @ 31



then afternoon session Sabina, Paul and Ewan (heavy TGU)




Build up to heavy TGU - 30 kg



Then 5x1 per arm @ 30 kg






Ewan trying out TGUs with a Barbell for the 1st time and lifting 30kg :)



Finish off with 3 min plank





3 min plank - this is how you look like after a heavy TGU session



Job done :)



It was a good day - both OHS and TGU felt strong 50kg OHS was my 1RM, after today I am confident my 1RM increased, I will test it in 1 week time, the same applies to TGU's - 30kg was my PB so far, it needs to be tested, as I am sure it improved. It was great to train with the boys, we had fun :).



Now a bonus - WILL'S TRAINING SESSION (our Full Throttle session from last Saturday - courtesy of CJ Swaby - with an added twist). Will did put a great effort in.



Workout:



4 rounds of



10 x double KB snatch and jerk + 8x 20 sec sprint 10 sec rest



Rest 90 sec inbetween rounds, 4 min intermission after 4th round



then



10 x double KB snatch and jerk + 8x 20 sec tyre flip 10 sec rest



Rest 90 sec



10 x double KB snatch and jerk + 8x 20 sec sprint 10 sec rest



Rest 90 sec



10 x double KB snatch and jerk + 8x 20 sec tyre flip 10 sec rest



Rest 90 sec



10 x double KB snatch and jerk + 8x 20 sec sprint 10 sec rest




Will flipping






































































































































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