[moose]

Franz29, on 23 January 2012 - 10:22 AM, said:

Platinum Burpee

I may regret asking this, but... what's a "platinum burpee" (sounds heavy) ?

[Franz29]

Platinum burpee 1:33 in (WFS - it's the FK YouTube feed).

Thanks for this one go to Mark.....

[Franz29]

Wed
Power Clean 3x5 - 77.5
3K intervals - 12.32

Friday
Press 3x5 - 67.5
3 Rnd FGB
104
95
87

[moose]

Franz29, on 23 January 2012 - 12:08 PM, said:

Platinum burpee 1:33 in (WFS - it's the FK YouTube feed).
Thanks for this one go to Mark.....

OOH!

[Franz29]

moose, on 27 January 2012 - 02:21 PM, said:

OOH!

Yup....

Saturday
Deadlift 3x3 - up to 165.
Going to adjust my DL progression and stay on 165 until I can do 7-8 then move up.

KB Snatch breathing ladder
1-10-1
1 Left, 1 right, 1 breath
2 L, 2 R, 2 breath etc up and down

14:11

You can breathe as normal during the reps but the rest is 1 breath per rung. Teaches breath control and recovery. I use it a lot in Krav sessions.

[Franz29]

Monday - no workout, I was sick.

Wednesday

Deadlift 165 x 3
Losing my lower back so I'll have to rebuild. I'm good at 160 so I'll start at 155 and go to 8-10 reps then increase.

Conditioning
5 Rounds of
Max Bench Press @ BW (used 80 Kg)
Max Pull-Ups

untimed.

forget the splits but it worked out at 34-37 total for each.

[Franz29]

Friday
Death by Pull-Up
16 rounds + 12
Started with death by muscle up and transitioned when I couldn't finishe the sets (6 rounds of muscle ups - happy with that)

Saturday
Nancy
5RFT
4oom run
15 OHS @ 45 Kg
14:12

Monday
Teaching an Essentials class so no workout (aside from demos)