Time: 7:30AM
Place: Kensington Oval
Equipment: S*** loads
Workout: "The Twelve Sets of Hell"
The idea is that each one of us starts on one of the four exercises and completes the 3 sets of that exercise in 10minutes, then move to the next exercise. If you finish earlier than 10minutes you deserve a rest.
A: 10x KB Sumo High Pull + 1 Lap Sprint + 15 Plyo Push-ups, rest 30 sec, 3 Rounds
B: 5x Clean & Jerk + Sled Sprint @ 30kg 25m + 8x Heavy 2 Hand KB Swing + Sled Sprint @ 30kg 25m back to start rest 1 minute, 3 Rounds
C: 2x 20M Rope Pull + 15 pushup on Parallettes + 10 Burpees rest 30seconds, 3 Rounds
D: 100M Slosh Pipe Overhead Walk (or Zercher Hold if you want softness) + 1 minute plank, 3 Rounds
Notes:
Well DOne Zerch
Plyo pushups after a lap sprint is not fun.....
Concentrated effort combined with exhaustion - a sweating blood special.....
Snaps it up there, good work Grover on the 60kg C&J
2 comments:
man, this sucked. in hindsight my preparation leading up to the intensive has been poor but i was totally wiped out after 2 circuits. lost all energy and seriously struggled, not a good start at all.
on the plus side i only have 1 short term goal left to hit and it's so close I can smell it.
Day 1 of a 8 day intensive.
A tough session to start on - although I felt stronger than the last time we did this in September.
Feeling good though - but put it into context I need to back this up for the next week.
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