Thursday 20th Sept 2012
http://www.rawstrengthandconditioning.com/
http://www.crossfitnorwest.com/
http://rebuildingredbull.blogspot.com
AM session which was LATE am
Deadlift
3 @ 80%- 217kg
3 @ 85%- 231kg
3 @ 90% + - 251kg
Strict press with strongman log
3 @ 77kg
3 @ 79.5kg
3 @ 81kg
3 @ 85kg
3 @ 87Kg
Yoke every min on min 10m at 300kg
Every 30sec for 8min (16 reps) 50m sprint at 100%
45sec max effort sled drag walk @ 100kg with 2min 30 rest
*This session was pretty grueling. The Yoke was disgusting, the sprints were more disgusting. Average heart rate for sprints was 178 BPM including rest even the final sled drags average was 165bpm on efforts. I would love to have seen my HR on the yoke.
PM session done for shits and giggles more of just a general GPP session and to work the muscle through a range. Was not too taxing but got a sweat up
5 rounds not timed but continual work
60m sled walk @ 50kg
5 stone all the way over the shoulder @ 80kg (like the games medball clean over shoulder)
100m 60kg sandbag run up hill
*good session, got what I wanted out of it and had a stretch afterwards.
BIG DAY
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