ross training, Sport, Teaching, training

Days with Ross and new tricks

Not often I get a chance to blog update, now we’re in Clonakilty. But today is one of the days, where its possible 🙂
Just finished of a circuit with Liam and two of his friends, Ian and Danny at the Clonakilty Leisure Center. Started of with a nice, fast paced run (3.4K)
Circuit consisted of:
* Abs
* Pull Ups/ Renegade rows (12kg)
* Skipping
* Box jump
* Rope flips
* Burpees
* Shadow box with 2kg db
* KB 16kg (anything: Swings, Snatch, C&J)
* Sandbag
3 rounds app. 30-40 sec each station

Finisher:
2x16kg TGU (each side)
4x16kg C&J (each side)
2x 20 Dips
2x 20 Abs (v-ups/ cross)
Stretch

Tuesday:
Ross day 17: Strength 4
3 KB split snatch (12kg)
3 KB Push press
5 sets: 45/ 60 sec rest

5 pr side One arm push up
5 DB Shot put (No DB or MB, so used two garden stones)
4 sets: 60 sec rest-

5 pr leg KB lunges
10 Lunge jumps
4 sets: 60 sec rest

Finisher: One arm KB Swings 3 x 15 each arm
Evening: K2C – Great girls working really hard. Finished with a set of 3x 5 Pull Ups.

Earlier yesterday we went for a long walk on the seaside. Unfortunately for my newly required hay fever, we walked for a while in the grass – which made my legs itch and nose run. But finally we went out on the cliffs and walked out to the most fantastic site: Two big nature made caves. Amazing!

Beautiful caves at the Irish coast

Monday
As usual great stuff with the ladies at Womens Fitness. Both KB class and boxercise class was full, and everyone worked super!

Got a lot of snatch and Push Press in with the KB class and my Pts.

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50 day challenge, ross training, Sport, training

50 day challenge – round 3!

Liam and I decided to go for the 50 day challenge again. We started yesterday with the 800m sprints, and today will be ‘Magic 50’ day:

* 5 Swings (db/kb)
* 5 Snatches
* 10 Burpees
5 rounds
Finisher: Farmers walk

We missed the Core I yesterday, so will do it today as well. We’re going to Clonakilty today, so will have to figure out, how we can do the work at home. Will probably be ending up doing burpees on the lawn. Just really hope the neighbours dog haven’t taken a dump in the garden recently.

Boxercise at Womens Fitness yesterday was brilliant. Ladies getting tougher and helping each other get a great work out! Also, two of the girls who haven’t been to class for a while was back and it radiated from them, how much they missed it – and how happy they were getting a change to litteraly ‘punch of some steam’.
Great night and made it all worth for me to go to work, even a bad surprise sprung on me earlier on the day. I’d found out recently, I’m getting paid even less than I thought (and I knew, I was being paid very little), and yesterday I then discovered, that despite getting told by the boss on several occassions: we don’t get paid the same after all.
Now, I’m not teaching because, I want to get rich. I teach, because I love the buzz of a good class. Love making people feel the same way about training, as I do. BUT! It’s always nice to feel appriciated and appriciated employees always go a little extra. Un-appriciated… well.. it’s something to think about anyway. Just have to state, I’m very dissapointed.

Post sprints yesterday, I got a few more Long Cycles and Renegade rows in:
2x 6 Long Cycle (12)
2x 3 Renegade Row (12)
2x 6 Long Cycle (12)
+
80 Swings
60 Saxon (got a little core work done!!)
60 Squats (ATG) – 20 to OH press (12)

Weekend challenge coming up tomorrow! Will be going to town and find a spot to post it! Will be fun and something you can challenge your friends and family with.

Ross, we meet again!

 

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