[Chet]

November 09 FUBAR

Thruster x15
Jumping squat x10 (with bar in back squat postion)
Burpee-powerclean & Press x5 (Hands remain on the bar)

With a 25kg Barbell complete as many rounds in 3 minutes as possible, then rest 30 seconds.

Do Eight, 3 min cycles - 30 sec rest between cycles.

DO NOT underestimate the 25kg! Keep the rest period to a strict 30 seconds.

YOU KEEP GOING THROUGH THE THRUSTER-JUMPING SQUAT-BURPEE-POWERCLEAN-PRESS UNTIL THE 3 MIN IS UP.

AT THE START OF A NEW CYCLE YOU START FROM THE THRUSTER.

[FK Pimp]

someone been reading my log?
did burpee cleans and jumping squats at the weekend.
The thrusters and timing of this will add major suckage though.

[marcus clarke]

any vids on the burpee power clean, never done them.

only asking bcause a GS burpee (is there any other kind!!) has a jump with it and if holding onto the bar, do you jump with the bar?

cheers

oh by the way, can the next one be a hard one

[FK Pimp]

I think Andy from CF reading posted one on here somewhere a while back,
basically clean the bar up rather than jumping then press from the rack pos'n.

[marcus clarke]

FK Pimp, on Nov 4 2009, 08:55 PM, said:

I think Andy from CF reading posted one on here somewhere a while back,
basically clean the bar up rather than jumping then press from the rack pos'n.

thanks mate, me thinks a bit of practise is in order before i launch into this one

[FK Pimp]

yeah - worth a few reps to get used to the transition from push-up to 1st pull. I got a few dings on the knees in the first few reps.
planning this for tomorrow

[FK Pimp]

ouch - this was way worse than I had thought
2/1+5/1+2/1/1/1/1/1

[marcus clarke]

FK Pimp, on Nov 5 2009, 02:35 PM, said:

ouch - this was way worse than I had thought
2/1+5/1+2/1/1/1/1/1

good going mate, I'll do this one on Saturday.

[Franz29]

marcus clarke, on Nov 4 2009, 05:45 PM, said:

GS burpee (is there any other kind!!)

You had to ask....
Platinum Burpee from Mark at The Box

Was going to do this Saturday but it coincides with a fairly heavy squat day for reps so I am going to move it to Monday morning.

[Andy]

Marcus http://www.youtube.c...u/2/lwoc9la2zXc thes eare obviously full cleans so just swop in the power clean.

[marcus clarke]

Andy, on Nov 6 2009, 02:43 PM, said:

Marcus http://www.youtube.c...u/2/lwoc9la2zXc thes eare obviously full cleans so just swop in the power clean.

cheers andy

[marcus clarke]

Franz29, on Nov 6 2009, 10:37 AM, said:

You had to ask....
Platinum Burpee from Mark at The Box

Was going to do this Saturday but it coincides with a fairly heavy squat day for reps so I am going to move it to Monday morning.

I had to ask!!! Not a chance

[marcus clarke]

well, that was fun.

Thought the light weight would be easy...

managed:

1. 1rd plus 15 thrusters, 10 Jump Squats (tried for 2 rounds like FK Pimp, blowing already at this point)
2. 1 rd plus 10 thrusters
3. 1 rd plus 11 thrusters
4. 1 rd plus 10 thrusters
5. 1 rd plus 5 thrusters (digging really deep now)
6. 1 rd plus 4 thrusters
7. 1 rd plus 6 thrusters
8. 1 rd plus 9 thrusters

Just felt like it was thrusters followed by thrusters followed by thrusters. Almost as if it was made that way !!!!

[FK Pimp]

Totally
And I HATE thrusters

[Mark]

Hi guys

Thanks for doing the session

It is a conditioning session that I came up with for Marc (Sargey on here) So the timings a based around a 3min rnd. His rest would be 1 min in the fight but I chopped that by half to force his ability to recover between rnds, so during the fight 1 min will seem like an eternity.

And I'm sure I said... Don't under estimate 25kg....

[marcus clarke]

Mark, on Nov 10 2009, 05:20 PM, said:

Hi guys

Thanks for doing the session

no, no ...thank you

[FK Pimp]

how many rounds did sargey get?
did you do it Mark?

[Mark]

FK Pimp, on Nov 11 2009, 09:23 AM, said:

how many rounds did sargey get?
did you do it Mark?

For Sargey It was more about work rate during the 3 min and the 30 sec rest so I didn't really bother on how many rnds he did per 3 min, however this was really his last session prior to the fight so I was not overly concerned, but when we start the next 12 week cycle we will do it again so we can use it as a gauge for improvement in work capacity.

Yes I did it, every session I deliver I do first, as I need to know that it works/flows... I did 2 and a bit on each cycle.

[FK Pimp]

nice one
did you keep the pace the same throughout or did you feel you were pushing it every round? i.e. was there more in the tank on the first couple of rounds or did you treat it like a tabata?

[Mark]

I pushed every round...... But I did this before I started: Back Squat @ 5-5-3-3-1 (140kg for the single)