[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)

[Franz29]

Very few wokouts last week, I spent most of the week in the gym teaching and then friday I got caught behing a truck stuck across the road due to snow so didn't make it at all

Saturday was Krav Maga training all day. Lot of fun, lot of bruises.

Monday. Two workouts today.
Did the am essentials workout with Clem so she had someone to go against.
3 RFT
Row 200m
10 Thrusters (45 Kg)
4:33

Evening.
Just Mark in the class tonight so we did a kettlebell workout after bench press. Was supposed to be a 5 K run but mark can't run due to his failed ankle surgery so we did;
AMRAP 12
10 KB Swing
20 Yd Bear Crawl (10 up, 10 down)
10 KB Snatch
20 Yd Bear Crawl
Used a 20 Kg Kb.

8 rounds exactly.

Bench did 3x5's at 90, 90, 92.5 (F3). It's getting back up there.

[Franz29]

Sporadic week, had essentials classes at the 6am and evening slots so I've been doing those workouts. Surprisingly tough

Saturday
Nasty Girls
50 Squat
7 MU
10 HPC @ 62.5
9:34
First time doing this and it was actually better than I thought. Happy with sub 10 minutes.