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