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Tuesday 05 October 2010

Posted by The Coach on October 4th, 2010

-Unload Week-
Push Press
3 x 3 x 60% 3RM

Post load to comments


“Double Alternating Tabata”
16kg Kettlebell American Swing
Push Ups
Start the clock and perform as many reps as possible for 20 seconds of Kettlebell American Swings. Rest 10 seconds. Then perform as many Push Ups as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of Swings and Push Ups
*The entire workout should take 8 minutes.

Post total reps to comments

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8 Responses to “Tuesday 05 October 2010”

  1. Pete Yeates said

    WU = Dynamic mobility, High bar back squat x 3 @ 15, 45, 65, 75, 85kg.

    Run = 2 minute intervals x 10, jogging in between each for 2 minutes.

    8 intervals involved – 60 seconds up a hill, 45 secs down and try and hold same pace on the flat for 15 secs. I love running fast, these were fun. 🙂

  2. Amith said

    Push Press Single KB
    16Kg @ 3×3

    “Double Alternating Tabata”

    16kg Kettlebell American Swing(80 reps)

    Push Ups(103 reps)

    Total Reps: 183

    Shoulder started to hurt for the last four sets of push-ups

  3. Travis said

    Push Press
    3×3 @ 40kg sets across, focused on speed.

    “Double Alternating Tabata”
    16kg Kettlebell American Swing
    Push Ups

    Total reps = 181

    Pushups slowed from 19 reps to 10 or 11 reps around the 3rd/4th round. KB swings felt good throughout.

    “Double Alternating Tabata”
    Static hold top of chinup position (hands under bar)
    Static hold top of ring dip position (lockout)

  4. The Cell said

    Warm up:
    100cal airdyne
    Mobility and work specific movements to warm up

    3RFT of:
    25 cal airdyne
    2 rope ascents
    15 lunges
    3 HSPU (head to 1 x abmat)
    10 archer push ups on rings
    TIME = 11.16min

    For 5 rounds every 2mins execute the following:
    1 rope ascent
    3 HSPU (head to 1 x abmat)
    5 dead hang pull ups

    Long stretch


  5. Storm said

    Trained at 5.30 today with the lovely miss Lisa and Sean.

    3 x 3 @ 35kg

    WOD as Rxd
    Total 198
    No matter how hard I tried I could not get out(except for the first round of 20)anymore than 14 Swings.

    Awesome effort today Bliss 217 – I would not advise anyone to go up against the Bliss Bomb in a KB swinging competition she was moving quick on those.

    S x

  6. Lisa said

    Warm Up
    1000m row (thanks for the technical cues Storm)
    1 x CFWU (with 6 single unassisted pull ups)

    Push Press
    3 x 3 x 3 @ 30kg


    “Double Alternating Tabata”
    12kg Kettlebell American Swing
    Push Ups

    159 reps (slow push ups let me down!)

    Great training today; thanks Stef, Storm and Sean 🙂

  7. Rhys said

    WOD as Rx’d
    240 reps

    Its funny, with a 24kg I get out 10, maybe 10.5 reps in 20sec. With the 16 I just couldn’t move any faster than 11. Need to get back into my pushups too.

    I’m very excited about tomorrows WOD, its going to be a good day!

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