AMRAP - TSF 1st non-meatheads challenge + ACTC's workouts
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[quote name='Kirwan']The bits that are really missing from workout are the cardio things you do. I'm starting to notice that's where I'm falling down now. That 100 split sounds fun, I've not done bench press in years.[/QUOTE]<br />
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The cardio stuff I do is for two reasons - the sprinting in the circuits and the interval assists with building explosiveness which is good for both basketball and touch, and the interval running I've found helps with burning higher number of calories and the science around it is pretty sound. -
Intervals are amazing fitness builders. And if you want to go to the extreme, Tabata intervals can't be equalled.<br />
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20 seconds of all out effort, followed by <br />
10 seconds rest<br />
= 1 round<br />
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Repeat for a total of 8 rounds.<br />
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Try these with burpees, sprints, squats, rope skipping, or any exercise that involves large muscle groups. Tabata Burpees truly suck in ways that cannot be properly articulated with words alone.<br />
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For these, you need a decent stopwatch or even better, an interval timer. I use something called a Gym Boss, which is a type of timer that is specifically designed for interval training. -
Last Saturday did workout AMRAP in 15mins<br />
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500m row<br />
12 deads @75<br />
15 burpees<br />
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5+row+7 deads<br />
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It was my rowing that really stuffed me in terms of time. <br />
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Today went at lunchtime - did a thruster Tabata that I lost count of how many reps I did in total. I did it for 15 rounds (7:30mins) in total. <br />
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After that did some circuit work with squat variations and pushup/dumbbell row variations. <br />
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Finished with some intervals on the bike. -
[quote name='Kirwan']Hey, pretty similar to mine today. But you did two extra rounds, nice. <br />
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What was the weight for the thruster?[/QUOTE]<br />
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35kg. I was keen to do it at 40kg but I hadn't done Tabata with thrusters so went for 35. -
Latest workouts<br />
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Sat - started out with some squats. Best was 5x90. Wasn't game to go beyond that weight without a spotter. <br />
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Then into two different circuits<br />
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5xRFT - 9x deads@70kg, 12x chest touch/hand raise pushups, 15x box jumps. 10:43<br />
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AMRAP 12mins - 1min sprinting treadie, 20x alt lying KB press@24kg<br />
5 rounds + sprint + 11 press<br />
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Last night - didnt go to the gym but at home at 8:30pm did workout. warmup then 50/50 air squats/pushups no rest. Then into 3 rounds 10x 1 arm db shoulder press@17.5kg, 20x DB squat thrusters. <br />
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Out on the street for run for 400m medium pace. Then did intervals basically went from street light post to post sprint/walk. It was freezing cold last night. Felt good though -
[QUOTE]5xRFT - 9x deads@70kg, 12x chest touch/hand raise pushups, 15x box jumps. 10:43[/QUOTE]<br />
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That's an awesome time, you're a machine. Doing two circuits is pretty impressive, I'm not sure how long it would take me to recover enough to go again. -
[quote name='Kirwan']That's an awesome time, you're a machine. Doing two circuits is pretty impressive, I'm not sure how long it would take me to recover enough to go again.[/QUOTE]<br />
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Cheers. Felt really good going into the workout on Saturday. I did however forget the 1 x Starfish upon completion <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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I rested about 3mins in between the two mini workouts. <br />
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I try to mix it up on days similar to you Kirwan, lifting first up and then a WOD/AMRAP/Circuit. On other days, just warmup and then into the circuits etc. -
Early morning workout today. Plenty of stretching and warmup activity to get things going. <br />
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Push press lifting then set the watch at 15mins to do: 30x BB thrusters, 500m row. Was a struggle but first attempt totals were 66 thrusters and 1K row. <br />
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Followed that up with some DB bench press and BW Bulgarian split squats. <br />
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Stretching and planks to finish things up