What a weekend that was! Fantastic meeting Rick and Mark and catching up with Lee, Jay and Sai again.
Saturday was all about the basics - but by no means an easy day!
In the morning, after the warm up, we had an introduction to Push-ups, Dips and Pull-ups. This was fundamentally about getting the posture and form correct and focusing on full ROM. There were also easier variations being talking about and demonstrated, Australian pull-ups and bench dips.
All three must involve straight legs, held together. Breaking the L to full lockout and obviously, no kipping
Next we were split into two groups focusing on core, one on the pull-up bar, one on the parallel bars. Again form was picked up here.
For the pull-up bar the exercises were L-sits, cycling (esp backward cycling if you had lee talking to you... really confuses you!) and leg raises. The same three were also used on the Dip bars, but also included L-sit kicks.
So the morning was nice and easy, I think the only sort of workout in that section was a 2-10-2 Dip pyramid after the dip explanation.
Next up was a lunch break, and then on to the afternoon workout session... this catered for all, and left everyone dead!
For this we were split into 5 groups for a bit of a competition to see which team could get the most reps/last the longest.
As a warm-up for the afternoon we were set doing the upside of a pyramid, no rest what-so-ever.
1 Pull-up, 2 Dips, 3 Push-ups, then 2/4/6 3/6/9 - try and get as far as you can, first failed set and you're out.
Then on to the competition
MAX press-ups in 5 mins, The whole team had to maintain the press-up position for this, and you take it in turn to do as many reps as you want. As soon as you dropped out of the position you couldn't add more reps for your team (though your team could continue). The top 2 were 275 and 265
This was followed by Hang Tough - essentially the same thing as the previous exercise only for pull-ups! Think the top of this was about 75?
Longest L-sit was next, however this time it was the maximum time of your weakest link! Everyone up into an L-sit, then whenever the first person dropped their feet below the bars, that was your time. Think about 18s was the top of this.
A variation of the 5MW was next, normally this is done on your own and you have 5 mins to get 50 pull-ups and 100 press-ups. With this being a team that was increased to 100 pull-ups and 200 press-ups. Doesn't sound much when there's 5 in a team... however, only 1 person could be repping at a time and remember they had to be perfect form - if a rep wasn't, it wasn't counted! And all 300 reps had to be done in 300 seconds too!
No one finished this, however i think the closest got a score of 375 ish (pull-ups were worth 2, push-ups, 1)
Last set of the competition was Max dips. when you drop the next person takes over - no time limit. My triceps were burning by this point, but we just won this round with 116 i think with 115 in second!
The day was finished off with a buy-out consisting of each team going into the press-up position,, then walking one at a time 20m (still in the press-up position) once everyone got to the end, we had to go back to where we started... backwards. Then hold the position for 10s once everyone was back. Big thanks to Mark on that one who decided to join my team and go AS SLOW AS POSSIBLE
This really pushed everyone, and no one gave up
which was awesome. I felt so tired and aching by the end of the day! A bunch of us then went to the compound in kettering for a BBQ/ chill out and do a few more sets on the bars there
(which was a bit of a mistake
Sunday will have to wait till later, or for Phin.... (did I miss anything?)