Sport, strength training, training

Another training update

Weekend: NOTHING! But it was quite beautiful

View from the cottage on a saturday evening

Monday: RB Fitness
15 min skipping
Goodmornings:
2x 20kg warm up
2x 5x 25kg
2x 5x 27.5kg
2x 5x 30kg
2x 5x 32.5kg
– Still pretty easy

BoR (DB Style)
5x 5x 17.5kg (each side)

FCT
20x 20kg warm up
4x 20 x 25kg

Evening:
2x 5x 20kg snatch (horrible night, think I f*cked my wrist again!! )
2x 30 sec back bridge

 

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50 day challenge, ross training, Sport, training

Strength II + monday classes at Womens Fitness

NB. I am no longer doing this class or am a part of Womensfitnessplus in Cork. Big differences in our professional ethics (or lack of same) put an end to our collaboration. I will miss all the wonderful women I’ve met in my classes and PT sessions, but I will not miss being treated with condesenting arrogance for my professional knowledge and/ or as a fellow human being.
Since Womensfitnessplus made it mandatory for their trainers to sell at least 3 Kinetica products on each shift, I had to say I wouldn’t do it. I’d give information about the products, but under no circumstances would I push the products to women, who didn’t need them. I don’t believe in selling useless stuff, or even worse telling lies to make a profit like.
I’m a fitness professional with ethics and beliefs on what’s right and whats wrong – I work for results, not for greed.
As a result our ways departed – and despite I miss the happy women – I would choose to stand by my ethics again.

5th day with Ross fell on a monday, and due to work, time etc. I switched some days in the 50 day challenge, so had an ALL OUT KB session today. First off:

Strength II
3 DB split snatches
3 DB Push press
– 5 sets –

5 One arm bench press
8 Depth plyometric push ups – revised this to 10 for some reason
– 4 sets-

1 min Wall squat
10 jump squats
– 4 sets – Only did 1 set with my Boxercise class, so am short of 3! (Boxercise class was delighted they didn’t have to do 3!!)

Finisher: DB Swings 3 x 15 pr arm – This goes in the book, with the 3 Squat sets.

Kettlebell class at Womens Fitness was fantastic today! Lots of hard work put in by everyone and it was a thrill to get the girls working harder than they thought, they would:
1 set:
40 DH Swings
10 Top DH Swings
20 DH Swings to pull back
20 DH BoR
2x 10 Mid halo
2x 10 ½8 to catch
20 Twist on knees
2x 20 Abs
20 ½ TGU
10 Push Ups
20 Russians
-Break-
20 DH Swings
20 OH Swings
2x 5 Cleans
2x 5 Snatch
20 mid halo
2x 5 BoR
2x 10 Sidebends
2x 4 Amazone Get Up
2x 20 Abs
20 Russian
3x 10 Leg Ext
10 Push Ups
-Break-
20 OH Swings
2x 5 C&J
2x 5 Snatches
20 Tricep ext
2x 10 Windmills
30 Leg Abductors
20 Abs
10 ½TGU
20 Russians
2x 5 One leg BoR
2x 5 Push Press
– Stretch –

Boxercise class was full as usual and some very happy, lovely hardworking girls were in class. Today’s drill featured my But* mission with lots of nice, deep squats and the 1minute wall squat followed by 10 jump squats. A few of the ladies gave up half way on the wall squat. Will have to do it again next week and get them all in!

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Sport, training

Weekend challenge time

So it’s time for this weekends ‘Weekend challenge‘ (I hope some of my boxercise ladies are reading along, cause these challenges are specially tailor made for you!)

Last weekend we did 100 squats @bw (body weight), this weekend we’re gonna work our way up the body, and target that midsection area with love handles, ‘once was a waist’ and the weaker lower back. In short: The Core area is in need of some serious, safe work. And a great way to do so, is to work with weight and stability drills. This one, is one of my favorites!

Saxon sidebends:

Hold something above your head. Aim to keep your arms straight. Make sidebends – upper body aligned with hips and legs, so watch you don’t tip over or backwards.

Now I know, some of you don’t have access to a medicine ball or a weight plate. Don’t despair! You can use, whatever you have at home: A gallon of milk, a six pack of drinks, 5kg potato bag, a chair, a bottle of wine, a duck or a garden rock. Only your imagination sets the limits. For best result, choose something that is a bit hard for you to make sidebends with.

The 2x 30 you can split up as to 3x 10 during each day. It’s 5 to each side if you’re not use to working the core. If you are do 10 to each side.

A few ideas for your Saxon Sidebends. And remember: You have to sweat, to look good 😉

Thursday recap:
8k in Edited (17th may) – Not sure about time. Might have been fast, but prob not 14min!! (Hahaha)
3 x 6 pull ups (alternate grip)
3x 20 Hamstrings – superset with
3x 20 Saxon Sidebends with 9kg MB

Friday Light session:
2x 10x 9kg MB Windmills
2x 20 Squat to OH press (9kg MB)
2x 10 Saxon Sidebends
Goodmornings session:
2x 5x 20kg
2x 5x 30kg
2x 5x 35kg
2x 5x 40kg

6 Pulls ups
4x 5x 22.5kg BoR (total 20 each side. Left is a bit weaker than right)
4x 20 Decrease sit ups (obliques)
2x 10 OH tricep ext (12.5kg/ 15kg db)
2x 20 Back extension
2x 20 back extension w/Swissball
2.5min plank

Stretch & foam roller

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muay thai, Sport, Teaching, training

TRX – WTF?

Did an early morning boxercise class at CIT – a great way to start the day, once you got out of bed.

Did a small session myself afterwards:
3K running
5min Xtrainer – waiting on the TRX cable
TRX – trying it out for about 15 – 20min. Decided it was not that much fun. Have to try a class and get proper instruction, before I can decide for real. Today was basically a waste of time.

3 set TGU (5 x12.5kg) super set with Dips (bw x10)
3 set BoR (5,6,8x 25kg) super set with Hamstrings (bw x20)
Strecth

Tonight Boxercise class at K2C 

Someone mailed me about Rhassan Muhareb. He is a muay thai fighter and friend of mine from Denmark. He’s been fighting for years, and has several national and international titles. He trains at Mikenta and is without doubt, one of the most unusual nak muays around – in that sense, that he is strong, powerful, athletic – and he does the craziest things in the ring.
I haven’t seen his fights from I-1 2012, but with 3 KO’s, I’m guessing one or two is probably quite spectacular.  I’ve also had the pleasure of commentating with Rhassan as my guest expert at a Fight Club show.
And as a last note: He is a great guy!! Down to earth, honest, hard working (training), friendly.

Rhassan Muhareb vs Christian Klingenberg, Fight Arena, Albertslund, Denmark, may 2009. (Tania Presutti, photographer)

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40 day Lent challenge, Sport, training

30th day – No challenge yet

It’s day 30 in the ’40’ day Lent Challenge and here is a quick post on todays training. More will follow later, as I still haven’t done any kind of challenge today. (Yesterdays challenge was to find my way back from gym to CIT. Took me more than 90 min)

Day 30

Started out with a super morning box class with the CIT’s: Make the most of March’s crew! Brilliant work!!

* 25 min skipping
* 1000m on C2 – lvl 10: 4.20
Squat – super set with Pull Ups
* 5x 20kg
* 5 pull ups
* 5x 40kg
* 5 chin ups
* 5x 50kg
* 5 pull ups
* 5x 40kg

Oh yeah, some jerk was toying around with the disco bar and took off 2.5kg plates. Where did he put them?? At my barbell, while I had a break from the squats. (Edit: While I was resting leaning on the barbell in the rack). First time he did it, I couldn’t believe it, and just removed the plate, without saying anything. Second time, I kind of offered a ‘hmm what are you doing?? ‘and started laughing, cause it was so absurd. He just shrugged and looked at me, like I was the one, who was doing something wrong.
I never had that happen to me – anywhere in the world!

BoR (dumbbell)
5x 25kg (PR!)
3x 5x 22.5kg

FCT
20x 30kg
20x 35kg

Dips
2x 10

Hanging leg raises (above horizontal)
4 x 10
Hamstrings
2x 20
Spiderman push ups
2x 10
Stretch
 

Edited: Not sure if I be doing more training today… had a trip to the city and are pretty bummed out – but saw some nice easter eggs. Not feature here – only the fun ones.
Guess I have to think of two nice things for tomorrow..

Eggbot - fantastic name

Yesterday – day 29th. As written earlier I got lost 4 or 5 times on my way from Women Fitness to CIT (and probably added around 7-8k of walking + anxiety 😉 ) Rest of wednesday consisted of 3 boxercise classes, 7 or more pt’s (lost count) and food. Reminds me.. it’s time for dinner soon. Hungry!

 

Kitty easter egg

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