KB Timed Sets

1min each arm of KB Swing L & R
Rest 1min
1min each arm of KB Snatch L&R

Rest 1min

1 min each arm of KB Clean & Jerk L & R

Rest 1min

Result: (38,38) (18,23) (10,10)

Run & Dianne

15M TT : 3.1km

"Dianne"
21-15-9 of
Deadlift 100kg(M)/70kg(W)
HSPU

Result: 8:05 (60kg)

I have a darn sore back, butt & hammies now! After the 100 Back Squats (52kgs) yesterday, I was walking like a crab! Couldn't even sit properly without angle-ing my butt to a corner. I tried sitting on the ground and THAT itself felt like a massage !! *screams in pain*

YIKES!

Thought of doing Dianne with RX but reconsidered after foreseeing the numbing feeling in the back. Yup, it did come during the last 9, but am glad I completed it well!

Next step would be to target head to 10kg plate!

YEAH! POWER ON POCKET ROCKET!

Endurance & 40-20-50

For time of:
Run 5mins, Rest 5mins
Run 4mins, Rest 4mins
Run 3mins, Rest 3mins
Run 2mins, Rest 2mins
Run 1mins, Rest 1mins

Result: 1190m, 980m, 780m, 500m, 300m




For time of:
40 Ring Dips
20 Pull Ups
50 Push Ups

Result: 21:26m


Totally forgot about the CTB pull ups! OMG! It was at the end when I suddenly remembered "Eh, supposed to be CTB or strict pull ups lahhh!! " . Fail. Hahaha!

Forearms were maimed! My ring dips took the longest time to complete. When reaching the 30th dip, the time was almost 10 mins!!!

Think I can do better in my run!

Fran + 150 DU

"Fran"

21-15-9 reps for time of :-
Thrusters @40kg(M)/30kg(W)
Pull Ups

Result: 8:54


1 min slower than previously recorded here. Felt weak in the forearms and shoulders in both exercises due to lack of conditioning during the last 9 days. I will regain that strength back!


---
For time of:
150 Double Unders

Result: 2:25


Much better result if compared here. Think the Thrusters & Pull Ups gave me a heads up to PUSH MORE!  Great work on this!  Does this mean that holidays create better endurance capabilities? Hmm.... Just kidding!

:)

Eating For Time

For time of:
1 Capati
1 Appams
1 Omelette Masala
1 Bowl of Sambal(Dhall)
2 Masala Chai ("tea")
2 Coffees

Result: An unwanted paradigm tummy shift, a foreword sight, and a carnivorous appetite!

P.S:Dear Mohawk, I will surprise you when I am back. Hopefully I don't surprise myself first! Haha! Whee!

Jumping MUs!

20mins AMRAP of:

5 Jumping MUs

10 Russian Twists (12kg)

15 Double Unders

Result: 7R + 2.

Thought of doing 8Rs but my scab on right upper arm (that was previously scraped from the JMUs) got scraped again and started bleeding! Need to arm myself with plasters now! Reminder to self: Use blue "useless" finger tape before getting onto rings! The scab is NOT WORTH rescarring! But other than that, the Russian Twists were slightly challenging because of the weight. Double unders were just complementary. Easy peasy!

Ok Mohawk, lets see what you've got!

P/S: Mohawk, I changed my message tone because of you! Hopefully it doesn't 'kill' your ears! See you when back! Whee! 

"J.T & Front Squats"

"J.T"

21-15-9 of:
HSPU
Ring Dips
Push Ups

Result: 20:26

Death by ring dips! Nasty! The first set of ring dips took FOREVER. I thought I was never gonna finish it! This round was really slow man. The last time was done in 10mins but with a blue band. Yeahh...my ring dips suck! Need to work on that!!!


100 Front Squats (20kg)
Result : 9:04


Decided to do some endurance work today rather than strength. The challenge was maintaining the rack position in good form. My wrists were uncomfortable! ARGH! They felt like tearing at the base of the wrist whilst the back of the wrist had red lines across the skin. A sign of extreme pressure & compression!

Had to break up a few times to rest the wrist. The legs didn't feel much cos it's the wrist wrecking up!

Turkish Get Up.

This is way better than the candy.

GI Jane on PainKillers

Felt a little crazy today...See what happened:

1)
15-12-9 of
Overhead Squats @30kg
Burpee to Pull Ups

Result: 14:17

I had issues with the overhead squat! What happened!? Weird!... I've done 30kgs before, but today felt pretty unsteady - perhaps the shoulders were tired from the 50 Clean & Jerks yesterday! oh man... even doing 10 double unders for warm up seemed tough!!  Wonder why...perhaps its a sign to rest!

Anyway, the intention was to do it sub-15mins in which I did :) Wheeee!

***

2) 150 Double Unders (only)

Result: 2:52


I didn't know what I was getting into when the timer started! Oh man... It felt like eternity. It felt like 10mins. My shoulders were burned up! Kept breaking up after a few reps and it was pretty troubling! Was wondering how LONG it would take me.

Although it felt LONG, but it was only that short'a time for completion :) not bad...not bad... could be better!

Lets work on the speed in 2010! Speed = stronger forearms.

So...stronger forearms? :D

To be successful, you must dedicate yourself 100% to your training,

diet and mental approach.

 - Arnold Schwarzenegger