FULL THROTTLE FITNESS WOW #16

IDAN

By Coach Sabina Skala

Last Saturday we had a special guest from Tel Aviv - Idan Vadrario. Idan is one of the first Kettlebell teachers in Israel. He owns a functional training space SNATCH, a place definitely worth checking if you are visiting Tel Aviv. It was a great pleasure to meet him!

The training was more focused on power and speed of the movement (hence longer rest), we used lighter kettlebells and aimed for maximum number of repetitions for each round. Weighted exercise was immediately followed by body weight drill.

Workout:

3 rounds of

30 sec 2xKB snatch

30 sec push ups

2 mins active rest inbetween rounds (jogging)

3 rounds of

30 sec 2x KB Jerk

30 sec star jump (touch the floor and jump high)

2 mins active rest inbetween rounds

3 rounds of

30 sec of 2xKB clean

30 sec of burpees

Rest as above

then

Man maker ladder 10-8-6-4-2

Job done!

Saba

Sabina - training log 25th & 26th of May

Wednesday the 25th of May

This morning I trained with Ash, she is a great training partner and puts me through my paces if it comes to strength (her nickname is Tighs of steel!)

Here is what we did (I have recorded my numbers only, Ash has taken hers home):

Warm up (working on feet speed and mobility)

4 rounds of 20/20 (20 sec work/20 sec rest)

side hops (from block 1 - block2)

1. 59 2.57 3.61 4.60
backward/ forward hops (from block 1 - block 4)
1. 63 2.62 3.? 4.63
side, back and across hops (from block 1 - block 2- block 3 and back to block 1)
Each rotation counts as 1
1. 17 2.20 3.21 4.21

Then

3 rounds of

5 x wall squat
5 x SOTS @ 2x6kg
5x knee jumps

then
Deadlift up to 85%
Build up to heavy deadlift then
5x2 @ 90kg

Rest

Then afternoon (Sabina only)

Interval - Power Endurance (P)

(P) means that I focused more on power of the stroke, which means more ambitious target and longer recovery. Today my target was under 55 sec each, 90 sec recovery:

54.9 @ 31
55.0 @ 31
53.8 @ 32
54.4 @ 31
54.6 @ 31
54.9 @ 31
54.9 @ 32
56.0 @ 32
55.8 @ 32
55.9 @ 32

Failed:4 Good: 6

Thursday 26th of May

Strength TGU (Sabina & Paul)

Build up to TGU 1 RM

Sabina - 30 kg
Paul - 30kg

then 5x1 (per arm) @ 90% 1RM @ 27.5kg

Turkish Get Ups felt much stronger than last week. Both of us could probably tgu heavier weight then 30kg but only with right arm. As true 1RM only counts when lifted on right and left side, we kept 1RM as 30kg.

Then 30 mins run to MJ (Michael Jackson statue in Fulham stadium :))

then evening - Sabina only 1 hr dance practice

Training blog - 22nd April (Sabina & Ewan) IronMac's challenge time

IronMac's challenge for Friday.

(For a full description of the challenge check out IronMac Fitness on Facebook)

First a word to Andy - Sorry Mac but I had to modify the challenge slightly.
No excuses - but unfortunately both me and Ewan have injuries, which we had to work around.

The challenge was hmmmm ... interesting. I didn't expect the pull ups to be easy (in the end we both did 120 pull ups in total, which for me is quite a lot) but surprisingly this was the easiest part of the training. Rowing proved to be most difficult. Our rowing times were horrific. The last row was so bad that I didn't feel anythig, there was no fuel left.

Here is the challenge: :0)

Dead hang with 10kg attached - as long as you can (2:06 mins)

3 rounds of:

Sabina (had to replace push ups with pull ups)

40 x Pull ups

40 x Box Jumps @24" box

40 x Burpee to push up

Row 1200m

Ewan (had to replace box jumps and burpees)

3 rounds of:

40 x Pull ups
40 x KB swings @ 16kg KB

40 x push up (MAC STYLE)

Row 1200 m

Sabina's rowing times:

5.07 @ 30 - round 1

5.27 @ 30 - round 2

5.44 @ 32 - round 3

Ewan's rowing times:

5:18 @ 30 - round 1

5.50 @ 32 - round 2

6.20 @ 32 - round 3

Big THANK YOU to Ewan - he made it much easier for me to push it through the training.

Ps. A short note about my friend Ewan. Ewan Ross is a former British army Captain with the Royal Highland Fusiliers and the Parachute Regiment. After resigning his commission he entered the private military world working on counter kidnapping operations in South America to anti-terrorism operations in Pakistan.After a lot of deliberation he decided to pursue his dream and become an actor. Ewan stars in WW2 action drama "Age of Heroes" alongside Sean Bean and Danny Dyer (in cinemas very soon).

Ps2. I still have to do my dancing session with SJ this evening. LOL, that will be a funny one - I feel kind of tired ...