Thursday 15th November - 2012

O-Lift intense + Squat/push press intensive

A.Split jerk wave load, 3,2,1,3,2,1; rest 3-4min - second wave higher
B.Tall squat snatch, 2reps; rest 2min x 5
C1.Back squat, 8,8,8; rest 3min - each set epic/tough
C2.Push press, 8,8,8; rest 3min - each set epic/tough
D.OH Walking lunge in snatch grip, 10 steps; rest 2min x 3

Notes:

A.not sure if i did this correct first wave, 72.5kg, 75kg, 80kg, 75kg, 80kg, 85kg all done with left leg as front leg
B.60kg, 62.5kg, 65kg, 70kg(1), 70kg(1) - not on today
C1.102.5kg, 107.5kg, 112.5kg (7reps)
C2.52.5kg, 60kg, 62.5kg - could have went heavier i think
D.40kg, 50kg, 55kg (6 steps)

Tuesday 13th November - 2011

Tuesday: CP based, LB bend/UB press HUT/speed + LB bend/UB press hyp + LB bend/press accessory 

A. Clean grip deadlift + Close grip bench press, 15min, build to a heavy 3 in both

B1. Snatch grip DL @ 20X0, 8-10reps @ moderate-tough; rest 2min x4

B2. Close grip BP @ 20X0, 8-10 moderate-tough reps; rest 2min x4

C1. Russian kbs, 15-20reps @ 2pd; rest 90sec x3

C2. Push ups, 15-20reps @; rest 90sec x3

 

Notes:

 

A.Deadlift - 140kg x 3 (tender in the back), Benchpress built to 90kg @ 30x1

B1.80kg, 90kg, 100kg, 110kg

B2.70kg, 75kg,80kg,85kg (6 reps) 

C1.Completed @ 32kg, 20reps

C2.Completed 20 reps both unbroken

Sunday 11th November - 2012

Aerobic (single)

Row 60min for distance

Completed: 13,752m

Saturday 10th November - 2012

Test Week

CP Based, FS/pull up intense + CP Squat battery + UB push/UB push pull battery + CP Density

A.Back squat @ 30x1, 1RM
B.Pronated chin up @ 30x1, 1RM
C.100 pull ups for time

Notes:

Back feeling a lil weak from dead and squat cleans but went through with it!

A.135kg, same as last time, wanted heavier, not on today
B.45kg
C.3.42mins

Thursday 8th November - 2012

O-Lift/Dynamic

A.Split jerk 1RM
B.FT: 21,15,9
60kg squat clean
Ring dips

Notes:

A.Sloppy today, need to build properly, 95kg im stuck on its more landing and getting feet set and balanced the weight isnt heavy the technique isnt quite there on heavy weights, disappointed!

B.6:47, squat cleans mental, but did first 15 straight, should've pushed through, but felt like a gasser!

Tuesday 6th November - 2011

Test Week

CP Based, LB bend/UB press HUT/Speed + LB bend/UB press hyp + LB bend/press accessory

A.Close grip bench press @ 30x1, 1RM
B.Deadlift, 1RM

Notes:

A.110kg (slight spot, very slight)
B.160kg

Saturday 3rd November - 2012

CP based, FS/pull up intense + CP Squat battery + UB push/UB push pull battery + CP Density

A.Back squat + chin up, 20min to build to a heavy single in both
B.Squat snatch, heavy 2; rest as needed
C.100 pull ups for time

Notes:

A.Built to 130kg back squat, 45kg pull up (clean grip)
B.Built to a sloppy 75kg
C.Not completed

Thursday 1st October - 2012

O-Lift tech/Dynamic

A.Split jerk; x1; every 90sec for 10sets @ 70% RM
B.1 High hang squat snatch every 90sec for 10 sets @ 70% RM
C.1+1/4 FS @ 60%, 20x1, 2 reps; rest 1min x 6 - be explosive on second drive up
D1.25 Unbroken KBS; rest 2min x 3
D2.10.10 Unbroken ring dips; rest 2min x 3

Notes:

A.Completed @ 70kg
B.Completed @ 60kg
C.Completed @ 70kg
D1.Completed all unbroken with a 32kg
D2.Completed all unbroken

Tuesday 30th October - 2012

CP based, LB bed/UB press HUT/Speed + LB bend/UB press hyp + LB bend/press accessory

A.Clean grip deadlift + Close grip bench press, 20min build to a heavy confident single in both
B1.Sumo deadlift @ 20x0, 6-8reps @ moderate - tough; rest 2min x 4
B2.Steeper incline DB bench press @ 20x0, 6-8 moderate - tough reps; rest 2min x 4
C.Sorensen hold, accumulate 4min* Every time you break complete 5 HSPU

Notes:

A.Built to 155kg for deadlift and 105kg for bench press
B1.100kg, 110kg, 115kg, 120kg
B2.24kg, 26kg, 30kg, 32kg
C.Completed unbroken on roman chair, was cheering as this was a major weakness.

Sunday 28th October - 2012

Aerobic Single

Row 7km @ easy effort

Notes:

Row completed @ easy effort, 30:41mins

Saturday 27th October - 2012

CP based, FS/pull up intense + CP squat battery + UB push/UB push pull battery + CP density

A1.Back squat @ 30x1, 1 rep; rest 4min x 3
A2.WTD chin up @ 20x2, 1 rep; rest 4min x 3
B.Squat snatch, 1 rep every min for 12min - add load per set, start @ 73% RM
C.Muscle up ladder, starting @ 1,2,3 etc; rest 30 sec b/t sets - how far can you go?
D1.27-30 Unbroken wall ball shots @ 9-10kg; rest 1min x 3
D2.27-30 Unbroken pull ups; rest 1min x 3

Notes:

A1.120kg, 125kg, 130kg
A2.35kg, 40kg, 40kg
B.57.5kg, 60kg, 62.5kg, 65kg, 67.5kg, 70kg, 72.5kg, 75kg, 77.5kg, 80kg, 82.5kg (f), 82.5kg (f)
C.got to round 7 only completed 5 reps though!!
D1.Wall balls have been tough, 1st round unbroken, next 2 broken
D2.All pull ups unbroken

Friday whilst at CFP was just playing around with snatch then started loading lightly, then hit a PR snatch of 85kg wasn't part of program but was just feeling it.

Thursday 25th October - 2012

O-Lift Tech/Dynamic

A.Split jerk, x2; rest 2:30 x 5 - start confident, finish moderate
B.1 Snatch Balance.1 OHS, x 1; rest 2:30 x 5, start confident, finish moderate
C.Pause & speed FS @ 60%, 22x1, 2 reps; rest 1min x 6
D1.20 Unbroken KBS; rest 2min x 3
D2.15-20 Unbroken ring dips

Notes:

A.50kg, 60kg, 65kg, 70kg, 75kg (1.1), sloppy effort on this today felt a lil awkward
B.50kg, 55kg, 60kg, 65kg, 70kg, also sloppy although felt better when snatch balancing
C.Completed @ 70kg
D1.Completed unbroken @ 32kg
D2.20reps, 17 reps, 15reps

Tuesday 23rd October - 2012

CP Based, LB bend/UB press HUT/speed + LB bend/UB press hyp + LB bed/press accessory

A1.Clean grip deadlift @ 30x0, 2reps @ 85% RM; rest 3min x 3
A2.Close grip bench press @ 30x0, 2reps @ 85% RM; rest 3min x 3
B1.Clean grip romanian deadlift @ 20x0, 6-8 reps @ moderate - tough; rest 2min x 4
B2.Steep incline DB bench press @ 20x0, 6-8reps moderate-tough; rest 2min x 4
C.Single leg sorensen hold, 60sec/leg; rest 30sec b/t legs x 3
D.5 Unbroken strict HSPU; rest as needed x 5 - add depth is easy

Notes:

A1.Completed @ 122.5kg
A2.Completed @ 85kg
B1.80kg, 90kg, 100kg, 110kg
B2.24kg, 26kg,28kg,30kg
C.Completed, last set on right leg a little tough
D.Completed unbroken

Sunday 21st October - 2012

Aerobic (single)

Row 5km @ easy effort

Notes:

Completed time was 22:31mins @ easy effort

Saturday 20th October - 2012

CP Based, FS/pull up intense + CP Squat battery + UB push/UB pull battery + CP Density

A1.Front squat @  30x1, 1rep; rest 4min x 3
A2.WTD pull up @ 20x2, 1rep; rest 4min x 3
B.Squat snatch, 1rep every min for 12min - add load per set, start @ 70% RM
C.30 Muscle ups, not for time @ 90% urgency
D1.27-30 UNbroken Wall ball shots @ 9-10kg; rest 1min x 3
D2.27-30 Unbroken pull ups; rest 1min x 3

Notes:

Tough session as had punchfit boxing course which consisted of a lot of practical and then 20 x 2min rounds of pad rounds

A1.110kg, 112.5kg, 115kg
A2.40kg, 45kg (f), 42.5kg
B.55kg, 57.5kg, 60kg, 62.5kg, 67.5kg, 70kg, 72.5kg (f), 72.5kg, 75kg, 80kg (f), 80kg (f), 72.5kg
C.Completed had timer on 3.52secs
D1.Not completed
D2.Not completed 

Thursday 18th October - 2012

O-Lift tech/Dynamic

A.Split jerk, 2x4 @ 66% RM, x2x3 @ 72%, x2x2 @ 77%
B.Snatch balance, build to a confident double
C.Speed FS @ 55%, 30x1, 2reps; rest 1min x 6
D1.20 Unbroken russian KBS; rest 2min x 3
D2.15-20 unbroken push-ups

Notes:

A.67.5kg, 70kg, 75kg(tripped out), 77.5kg
B.70kg x 2, tried for 80kg only got the one
C.Completed @ 67.5kg
D1.Completed @ 32kg
D2.Completed all unbroken

Video upload of the split jerk @ 70kg, with non bumpers lol

 

Tuesday 16th October - 2012

CP Based, LB bend/UB press HUT/Speed + LB bend/UB press hyp + LB bend/press accessory

A1.Clean grip deadlift @ 30x0, 3 reps @ 80% RM; rest 3min x 3
A2.Close grip bench press @ 30x0, 3 reps @ 80%RM; rest 3min x 3
B1.WTD back ext @ 10x0, 20 reps with load, pause for 10sec @ rep 5,10,15,20; rest 2min x 3 - repeat of last week
B2.Steep incline DB bench press @ 20x0, 6.6.6 drop set; rest 2min x 3 - repeat last week
C.Single leg sorensen hold, 45sec/leg; rest 30sec b/t legs x 3
D.5 Unbroken wall climbs; rest as needed x 5

Notes:

A1.Completed @ 117.5kg
A2.Completed @ 80kgs
B1.Completed @ 15kg
B2.28kg,26kg,24kg, 26kg,24kg,22kg x 2
C.Completed although had slight difficulty on second set 2 on right leg
D.Completed a little grind

Friday 12th October - 2012

CP Based, FS/pull up intense + CP Squat battery + UB push/ub push pull battery + CP Density

A1.Front squat @ 30x1, 2-3 reps; rest 3:30 x 3
A2.WTD pull up @ 20x2, 2-3 reps; rest 3:30min x 3
B.Squat clean, 1rep every min for 12min - add load per set, start @ 70% RM
C.30 Muscle ups, not for time @ 80% urgency
D1.27-30 Unbroken wall ball shots @ 9-10kg; rest 1min x 3
D2.27-30 Unbroken pull ups; rest 1min x 3

Notes:

A1.100kg, 105kg, 110kg (1.1) all 2 reps
A2.30kg, 35kg, 40kg; all 2 reps
B.70kg, 75kg, 80kg, 82.5kg, 87.5kg, 90kg, 92.5kg, 95kg, 97.5kg, 100kg, 102.5kg
C.Completed, did 12 unbroken, 4, 5, 6, 3
D1.Did not complete
D2.Did not complete

Wednesday 10th October - 2012

O-Lift tech + Aerobic cruise intervals

A.Power jerk. Split jerk, 1.2 starting @ 70% RM; rest 2min x 5 - add slightly per set, ensure rear knee is bent
B.Split jerk, quickly take it up to a heavy single @ 90% effort
C.8 TNG power clean & jerk; rest 2min x 3, 1st set very light, 2nd set moderate, 3rd set tough
+
1 Round every 2min for 18min @ easy - moderate
AMRAP (-1) HSPU
7 wall ball shots
50 Double unders
+
Rest 5min
+
1 Round every 2min for 18min @ easy - moderate:
8 KB hang power snatches (4/arm)
4 Rig dips
Run 100m

Notes:

A.70kg, 72.5kg, 75kg, 77.5kg (2 reps), 72.5kg; felt okay although tired, split jerk form was a little bit off
B.Built to a sloppy 90kg, wasn't spot on today, 90kg felt heavier than usual.
C.40kg, 60kg, 72.5kg (broke on 6, then TNG the next 2)+
+
First part: HSPU's; 8,7,5,4,2,2,1,1,1 burning out on these! Wall balls @ 9kg
+
KB hang power snatch @ 16kg, ripping hand, also substituted run to row.

Tuesday 9th October - 2012

Lactate gears AAL (single) x3 + ALP (single) x2 + ALE (mixed) x1

3 x Row 12sec @ 100%; rest 2min
+
2 x (2x20sec sled or uphill sprint; rest 10sec)
@ 97% effort; rest 4min
+
FT @ 93-95%
Row 350m
12 TNG power snatch @ 40kg
22 Burpees
12 TNG power snatch @ 40kg
Row 350m

Notes:

Completed Rows @ 1:22/500m for all 3

Sprint substituted to uphill sprint

FT: 5:25mins, slow effort took too long between exercises and felt heavy after the sprints didn't get a chance to tape, well did but my phone fell during the workout! sorry

Monday 8th October - 2012

CP Based, LB bend/UB press HUT/speed + LB bend/UB press hyp + LB bend/press accessory

A1.Clean grip deadlift @ 40x0, 3 reps @ 73%RM; rest 1:30 x 4
A2.Close grip bench press @ 40x0, 3 reps @ 73%RM; rest 1:30 x 5
B1.WTD back ext @ 10x0, 20 reps with load, pause for 10sec @ rep 5,10,15,20; rest 2min x 3
B2.Stepper than last week incline DB bench press @ 20x0, 6.6.6 drop set; rest 2min x 3
C.Single leg sorensen hold, 30sec b/t legs x 3
D.2 wall climbs + 30m bear crawl x 5 @ moderate effort

Notes:

A1.Completed @ 105kg
A2.Completed @ 72.5kg
B1.Completed @ 15kg x 3
B2.28,26,24kg, 26,24,22kg, 26,24,22kg
C.Completed no dramas
D.Also completed, didn't time this just did as prescribed

Saturday 6th October - 2012

CF style hit out
AMRAP in 15min:
15 KBS @ 2pd
15 Burpees

Notes:

8 Rounds + 15 + 5 Burpees, burning wanted 9Rds but had mad tear from the kettlebell!! two in a week this week

No excuses though should've pumped out 9 rounds!!!

Friday 5th October - 2012

CP Based, FS/pull up intense + CP Squat battery + UB push/pull battery + CP density

A1.Front Squat @ 30x1, 3-4 reps; rest 3min x 3
A2.WTD pull up @ 20x2, 3-4 reps; rest 3min x 3
B.Hang squat clean, AMRAP 1-3 ladders @ 70kg in 8min
C.Muscle up cluster, 6 unbroken reps; rest 90sec x 5
D1.25 Ubroken wall ball shots @ 9-10kg; rest 1min x 3
D2.25 Unbroken pull ups; rest 1min x 3

Notes:

A1.95kg, 100kg, 100kg
A2.25kg, 30kg, 32.5kg
B.5 rounds + 1 squat clean
C.Completed all unbroken
D1.First set was unbroken, had to break next two, always feel flat when coming to these, not overly flat just a little, may be mental.
D2.Same with above

Wednesday 3rd October - 2012

O-lift tech + Aerobic cruise intervals
A.Split jerk, starting @ 70% RM, x2x6; rest 1:45
B.Split jerk @ 80% RM x1x5; rest 1:45
C.Power clean>>TNG transition into >> push jerk, 5 TNG reps with good rhythm @ 50-60kg; rest 1:30x3
+
1 Round every 2min for 16min @ easy - moderate:
Row 1min
15DB push press @ 15kg/hand
+
Rest 5min
+
1 Round every 2min for 16min @ easy - moderate:
10 Deadlifts @ 50kg
20 Walking lunges with med ball on shoulder 10kg+
30 Double unders

Notes:

A.66.5kg, 72.5kg, 77.5kg, 80kg, 82.5kg, 85kg
B.Completed @ 80kg
C.50kg, 60kg, 60kg
+
Completed with 14kg dumbells no 15kgs
+
Completed also 

Tuesday 2nd October - 2012

Lactate gears AAL (single) x3 + ALP (single) x2 + ALE (mixed) x1

3 x Row 15sec @ 100%; rest 2;15min
+
2 x 40sec burpees @ 97%; rest 4min
+
FT @93-95%;
Row 250m
10 thrusters @ 42.5kg
15 TNG box jumps @ 60cm
10 thrusters @42.5kg
Row 250m

Notes:

Row 1: 1:23/500m
Row 2: 1:23/500m
Row 3: 1:22/500m

Set 1 burpees: 25
Set 2 burpees: 25
+
FT: 3:25mins

Monday 1st October - 2012

CP based, LB bend/UB press HUT/speed + LB bend/UB press hyp + LB bend/press accessory

A1.Clean grip deadlift @ 40x0, 3reps @ 70% RM; rest 1:30 x 5
A2.Close Grip bench press @ 40x0, 3 reps @ 70% RM; rest 1:30 x 5 - focus o snapping elbows @ top
B1.WTD back ext @ 10x0, 15 reps with load, pause for 10sec at rep 5,10,15; rest 2min x 3
B2.Steep incline DB bench press @ 20x0, 6.6.6 drop set; rest 2min x 3
C.single leg sorensen hold, 25 sec/leg; rest 30sec b/t legs x 3
D.Bear crawl, 100m

Notes:

A1.Completed @ 102.5kg
A2.Completed @ 70kg
B1.15kg, 20kg, 20kg
B2.28kg,26kg,24kg, 28kg,26kg, 24kg, 28kg, 26kg, 24kg (4reps)
C.Completed, a little bit awkward
D.Completed also.

Not sure why, i keep feeling as if my throat is dry, like on verge of getting sick, but thios cant be possible just got over it!!

Saturday 29th September - 2012

CF Style hit out

AMRAP in 18min:
15 box jumps @ 60cm
12 Shoulder to overhead @ 52kg
9 Toes to bar
*Aim is to better CF open score from earlier this year.

Notes:

Horrible effort, wasn't feeling it at all today, was pumped throughout week to beat previous score but on day was flat and felt out of puff, shoulder to overhead felt once again tough, and box jumps left me out of breath, was going at a slow pace which meant each round took an average of 4mins, although most rounds were unbroken pace was too slow, the mentality and drive wasn't there. Disappointing result.

Score:

6rds + 10 box jumps

Friday 28th September - 2012

CP Based, FS/pull up intense + CP squat battery + UB push/UB push pull battery + CP density

A1.Front Squat @ 30x1, 4-5reps; rest 3min x 3
A2.WTD pull up @ 20x2, 4-5reps; rest 3min x 3
B.High Hang squat snatch, AMRAP 1-3 Ladders @ 50kg in 5min
C.Muscle Up cluster, 2.2.2 reps; rest 90sec x 5
D1.20 Unbroken wall ball shots @ 9-10kg; rest 1min x 3
D2.20 Unbroken pull ups; rest 1min x 3

Notes:

A1.90kg (20kg pull up), 100kg x 3 (25kg), 95kg (27.5kg), the front squats were a lil more tricky could've ans should've went higher on pull ups, did 5 reps of 27.5kg.
A2. 20kg, 25kg, 27.5kg
B. 4 rounds, was on course for 5 but tripped out and dropped bar before completing full ladder, so restarted that set.
C.Completed well, until last 2 reps were hand got torn, completed though
D1.Completed unbroken
D2.Completed unbroken

Wednesday 26th September - 2012

O-Lift tech + Aerobic cruise intervals

A.Split jerk, starting @ 70% RM, 2 confident/fast reps; rest 1:30x8 - add 2-5kg on sets 2,4,6
B.Power clean >>TNG transition into >> push jerk, 1.1.1.1.1 reps with good rhythm @ 50-60kg; rest 1:30 x 3
+
1 Round every 2min for 10min @ easy - moderate:
Run 250m
12pull ups
+
Rest 5min
+
1 Round every 2min for 10min @ easy - moderate:
6 DB power snatch/arm @ 20kg
8 Wall Ball shots
35 single skips


Notes:

A.Started on 67.5kg, then 70kg, 72.5kg, 75kg, this felt good
B.55kg, 60kg, 60kg, also went smooth
+
All completed @ moderate effort, all unbroken

Tuesday 25th September - 2012

CP Based, LB bend/UB press HUT/speed + LB bend/UB press hyp + LB bend/press accessory

A1.Clean grip deadlift @ 40x0, 3 reps @ 66% RM; rest 1:30 x 4
A2.Close grip bench press @ 40x0, 3reps @ 66% RM; rest 1:30 x 4 - focus on snapping elbows @ top
B1.WTD back ext @ 10x0, 6.6.6 - drop set; rest 2min x 3 - heavier/harder than last week
B2.Slight incline DB bench press @ 20x0, 6.6.6 drop set; rest 2min x 3 - heavier/harder than last week
C.Sorenson hold, 40sec; rest 1min x 3
D.Side bridge, accumulate 2min

Notes:

A1.Completed @ 95kgs
A2.Completed @ 65kgs
B1.Completed all sets @ 25kg, 20kg, 15kgs
B2.Completed @ 28kg, 26kg, 24kg (last 2 sets on 24kg, 5 reps and 4 reps, left shoulder felt weak and pectoral as well)
C.Completed unbroken
D.side bridge with right forearm broken into 3 sets, side bridge on left forearm broken into 2 sets

Back after 3 days off training, good to be back!

Wednesday 19th September - 2012

Mobility + O-Lift tech + Aerobic power (low 02 exchange)

A.Behind neck split jerk, build to a confident but heavy single
B.TNG push jerk practice, 7reps with good rhythm @ 50-60kg; rest 90sec x 3
+
5min @ 75-80% aerobic effort:
10 Russian KBS @ 24kg
Run 50m
10 Air Squats
+
Rest 3min
+
5min @ 75-80% aerobic effort:
12 anchored sit ups
10 Box jumps @ 50cm
12 push press @ 25kg
+
5min @ 75-80% aerobic effort:
14 double unders
Row 10 strokes
20m Bear Crawl

Notes:

A.Built to 100kgs, this actually felt much easier can stick this all the time!
B.Done @ 50kg to focus on tech, still need a little bit more practice
+
A) 6 Rounds
B) 5rds + 12 + 2 Box jumps
C) 4rds

Aerobic felt okay, substituted the 50m run to shuttle run in the gym 5x10 metres
 
 
 

Tuesday 18th September - 2012

ALP2 - 3 x 3 (mixed)

15,10,5 @ 90-95%
42.5kg thruster
Burpees
+
Rest 12-15min
+
FT @ 90-95%
AMRAP (-3) ring dips - kipping
12 TNG Hang squat cleans @ 42.5kg
AMRAP (-2) ring dips - kipping
9 TNG Hang squat cleans @ 42.5kg
AMRAP (-1) rig dips - kipping
6 TNG Hang squat cleans @ 42.5kg
+
Rest 12-15min
+
3 Rounds @ 90-95%
Row 150m
AMRAP pull ups in 20sec

Notes:

Part (a) 2:50mins, broke the set of 10, thrusters are always a killer didn't feel as strong as before though!

Part (b) 4:02, broke the set of 9, AMRAP were as follows:
- 24 reps
- 10 reps
- 6 reps

Part (c) Pull ups: 15,12,10 reps

Was feeling the pinch on this session, wrecked!!

Monday 17th September - 2012

CP Based, LB bend/UB press HUT/speed + LB bend/UB press hyp + LB bend/press accessory

A1.Clean grip deadlift @ 40x0, 3reps @ 60% RM; rest 1:30x5
A2.Close grip bench press @ 40x0, 3reps @ 60% RM; rest 1:30x5 - focus on snapping elbows @ top
B1.WTD back ext @ 10x0, 6.6.6 - drop set; rest 2min x 3
B2.Slight incline DB bench press @ 20x0, 6.6.6 drop set; rest 2min x 3
C.Sorenson hold, 35sec; rest 1min x 3
D.Bear Crawl, 70m unbroken

Notes:

A1.Completed @ 90kg, felt stronger
A2.Completed @ 60kg, this also felt good
B1.20kg, 15kg, 10kg all on the GHD
B2.28,26,24kg, 26,24,22kg, 26,24,22kg
C.Completed felt better and stronger today
D.Also completed 7 laps of the gym floor

Saturday 15th September - 2012

O-Lift CJ tech + Snatch tech + CF style grinder/Aer tempo/CP aspectrs

Roll out lats and dynamically prep OH position before starting today
+
A.OHS, find your 1RM
B.30 Wall walks for time
+
FT: Run 3km

Notes:

A.90kg! happy with this, had 95!! can do it i know it!!
B.9:23mins, much better effort than the first time, was happy with this.
 +

Did not complete 3km time trial, had to leave gym ASAP.

Friday 14th September - 2012

Squat/UBV pull extensive + squat volume + LB bending volume + UBH pull volume

A.Barbell split squat, rear foot elevated oin bench, front foot 3 foot paces from bench, find 6RM/leg
B.80 Pull ups for time, aim is to beat time from 2 weeks ago
C.Sorenson hold, AMSAP x 1 attempt

Notes:

A.70kg x 6 each leg, right food out in front feels weaker than when left is out in front, tried for 72.5kgs (4 reps left leg in front, 3 reps with right foot in front)
B.3.16min
C.1min 09seconds

Wednesday 12th September - 2012

Mobility + O-lift tech + moderate aerobic scenario
Complete the following. No rest b/t phase 1-3:
#1. Power snatch, AMRAP in 10min @ 60kg
#2. Burpees, AMRAP sets of 8 in ten minutes
#3. Double unders, AMRAP in 10mins

#1. 40 Reps did the "Isabel" in 6:50, but slowed down after that, paced a little bit too much i think.
#2.141 Burpees in totals, so close to 18 rounds, 17.625 to be exact lol
#3. I may have miscounted, it was either 345 or 445, ill go with first result.

Total reps: 526 (345 DU's) or 626 (445)

Felt better today, slight stomach disturbance, not sure why, but felt better to train.

Tuesday 11th September - 2012

ALPx3 (Mixed) + ALEx5 (single)
FT:
Row 500m @ d5
Rest 90sec on rower
Row 500m @ d5
* record times for each.

Not feelig well today, headache and slight nausea feeling all day, still gave it a crack, but horrible and felt horrible, mentally and physically

Row # 1: 1:40/500m
Row # 2: 1:50/500m (got cramp in right thigh, towards front of my leg, has been feeling a lil wrecked since the squats and then the Nancy workout.

Mentally wasn't on today, past two days have been like this, need to keep focused!

Monday 10th September - 2012

CP Based LB bend intensive + UB press extensive + LB bend/UB press volume

A.Power Clean, 1RM
B.Close grip bench press, 1RM @ 30x1

Notes:

A.Not on today, feeling super flat and a lil stressed, 5kgs below RM from before of 105kgs, built to 100kgs
B.Clean grip felt better didn't have a spotter, built to 100kgs also, maybe had 102.5kgs maybe

Saturday 8th September - 2012

O-Lift CJ tech + Snatch tech + CF style grinder/Aer tempo/CP aspects
Roll out lats and dynamically prep OH position before starting today
+
A.Split jerk, built to a 1RM
B.Snatch Balance, 1RM
C.5 rounds for time:
Run 400m
15 OHS @ 42.5kg

Notes:

A.built to 95kg, not really happy with this, got 100 but when tried getting feet together lost my balance 100kg getting under isn't too bad, want to give this a go again lol
B.82.5kg, happy with this, felt strong today, pleased with the effort.
C.Nancy i think this did it in 15.12, only set that was broken was the 4th set.

Friday 7th September - 2012

Squat/UBV pull extensive + squat volume + LB bending volume + UBH pull volume

A.Bsq @ 20x1, 1RM
B. Hang squat clean @ 80kg, 1rep every 30sec for up to 20min
C.80 pull ups for time, aim is to beat last weeks time

Notes:

A.135kg, had 140kg but couldn't drive up enough, close by no cigar
B.completed, all unbroken tough though, i liked it though
C.could not completed, did all this after rushing to CFP spewing.

 

Wednesday 5th September - 2012

Mobility + O-Lift tech + Moderate aerobic scenario 

Dynamic mobility 10min - focus on mobility from previous
+
Build/warm up squat snatch to 60kg 10 times, resting 1-1:30 b/t each lift, aim is to get comfortable at this load keeping tech the same for each lift
+
Split jerk, short intensity wave: 
1rep @60kg, 1rep @65kg, 1rep @70kg, 1rep @75kg
Strip it back and do 1rep @ 67.5kg, 1rep @ 72.5kg, 1rep @ 77.5kg, 1rep @ 82.5kg; rest 1-1:30 b/t each, aim is to feel natural speed carry over heavier loads
+
10min double unders, start easy effort >> build to 80-90% effort across the 7min


Notes:

Squat snatch form wasn't as clean as usual, dropped two I front trying to get under too quick, other than that was fine.

This felt good on split jerk, form felt stronger than before from in front, problem isn't weight overhead it's balance on dip.

Double under form was better and this was tough had to break a few times.

Tuesday 4th September - 2012

ALP2 x 3 (mixed) + ALE1 x 5 (single)

3 sets @ 95-97% effort
10 Thrusters @ 47.5-52.5kg - choose weight that allows for power over grinder strength
15 Burpees
Rest 4min
+
Row 300m @ near all out effort
Rest 3min - not moving
Row 300m @ near all out effort
Rest 3min - walking
Row 300m @ near all out effort
Rest 3min - walking
Row 300m @ near all out effort


Notes:

Thrusters completed @ 47.5kg

0.49secs, 0.49secs, 0.48secs

Rows:
Set 1: 1:33/500m
Set 2: 1:35/500m
Set 3: 1:38/500m
Set 4: 1:37/500m

thruster form, could've been better i think, although my forearms are quite sore still from the pull ups in between where the bicep meets forearm, but felt good.

Rows were tougher, tried pushing through lactic build up.
 

Monday 3rd September - 2012

CP based LB bend intensive + UB press extensive + LB bend/UB press volume

A.Speed dead lift, 55% RM, 3 reps @ 31x1; rest 55sec x 6
B.Normal grip bench press, 1RM @ 30x1
C.AMRAP in 20mins:
2 Muscle ups
4 Handstand push ups
8 KB swigs @ 2pd


Notes:

A.Completed @ 80kg
B.built too 100kgs
C.9 rounds + 2 Muscle ups

Was pleased with my Nate results as i searched previous workout for this which was done 3 months after i started crossfit in November 2011 which was scaled HSPU so it wasn't even at prescribed stimulus.

Previous result was 5 rounds + 1 HSPU

New Result: 9 rounds + 2 Muscle ups Rx'd

Saturday 1st Spetember - 2012

O-Lift CJ tech + Snatch tech + CF style grinder/Aer tempo/CP aspects

A.Split Jerk - build to a single @ 90-95% effort, leave some in the tank
B.Overhead Squat, heavy single
C.AMRAP in 10mins @ 70% of OHS single:
1 Power snatch
1 Snatch Balance
1 OHS
+
7 x leaving every 2min:
Run 90sec
5 Ring dips

Notes: feeling quite flat today, not sure what was wrong with me, nutrition based i believe too small of a breakfast and late sleep didnt help.

A.90kgs
B.75kg x 2, couldn't land 80, hips were extremely tight
C.13/14 rounds
+
the aerobic felt fine, no problems

Friday 31st August - 2012

Squat/UBV pull extensive + squat volume + LB bending volume + UBH pull volume

A1.1+1/4 back squat, 30x1, 3-4 reps: rest 10sec x 5 - add per set
A2.AMRAP Pull ups with 30% BWT; rest 4min x 5
B.Hang squat clean, 3x3 @ 80% effort; rest 2min
C.80 Pull ups @ 90% effort
D1.Back ext drop set, 6.6.6; rest 1min x 3
D2.WTD GHD sit ups holding med ball, 8-10controlled reps; rest 1min x 3

Notes:

A1.90kg, 90kg, 92.5kg, 95kg, 95kg
A2.10, 8, 7, 7, 7 @ 20kg
B.Completed @ 80kg
C.3:43mins (forearms started burning out bigtime!)
D1.20kg, 15kg, 10kg
D2.Completed 8 reps for all with 6kg med ball

Back still not @ 100% but prob 95% felt better though after massage.

Tuesday 28th July - 2012

ALP2 x 3 (mixed) + ALE x 5 (single)

3 Sets @ 95-97%
10 Thrusters @ 47.5-52.5kg - choose weight that allows for power over grider strength
15 Burpees
Rest 4min
+
Row 300 @ near all out effort
Rest 3min
Row 300 @ near all out effort
Rest 3min
Row 300 @ near all out effort
Rest 3min
Row 300 @ near all out effort


Notes:

Did not complete part A as back was quite sore from dead lifts, over did the dead lift weight i think, lessons learned.

Completed Rows with discomfort

Set 1: 1:29/500m
Set 2: 1:37/500m
Set 3: 1:39/500m
Set 4: 1:37/500m

This hurt couldn't go to hard although still felt quite tough, back wasn't healed

Monday 27th August - 2012

CP Based LB bend intensive + UB press extensive + LB bend/UB press volume

A.Deadlift Cluster dump each rep, 1.1.1 reps: rest 10sec b/t each rep; ret 4-5min b/t sets x 4 - each set tough, add per set, heavier than last week
B.Normal grip bench press @ 30x1, 5,5,3,3; rest 4-5min
C.Standing bicep curl and press AMRAP @ 20kg DB; rest 2min x 3
D.4 Rounds for time
2 muscle ups
3 HSPU
4 Unbroken hang power cleans @ 80kg

A.135kg, 140kg, 142.5kg, 145kg, little bit sore in lower back after this one tight in glutes i think hopefully it passes by the morning, anything above 140kg i tend to get nervous with back issues.

B.85kg, 85kg (4 reps), 90kg (2), 90kg (2) bench press was heavy loads
C.6 x 3, these were tough
D.8 min flat, 2min per round, hadnt done MU for a while, was a tough one HSPU got broken up only, although i think those Bicep curl/Press took it a little bit out of shoulders.

All in all, back is a little bit sore seems something of an occurrence when dead lifting heavy, not sure if mental or form gets a little bent out of shape.

Saturday 25th August - 2012

O-Lift CJ tech + Snatch tech + CF style grinder/Aer tempo/CP aspects

A.Behind neck split jerk - build to confident single, then do 1,1,1; rest as needed
B.OHS squat, heavy single
C.AMRAP 10min @ 70% of OHS single;
1 power snatch
1 snatch balance
1 ohs squat
+
7 x leaving every 2min;
Run 90sec
5 Ring dips

Notes:

Really sore in abductors once more and tight all over legs was hard to get more 'loose' needed a long stretch and still feeling really tight.

A.This was on much more confident than ever before, weightlifiting cert worked in my favour! built to 90kgs, did a double then felt as if i could do more landed 95kg than 100kg! not part of program but felt on!
B.80kg, this felt good also, although abductors again giving me grief.
C.this was more tough 9 rounds @ 55kgs, couldnt touch and go, dumped weights after OHS.

Did not complete run, abductors were giving me hell, legs weren't feeling well and by end of the top was very flat and couldn't get legs to move.

Friday 24th August - 2012

Squat/UBV pull extensive + squat volume + LB Bending volume + UBH pull volume

A1.1+ 1/4 back squat, 30x1, 5-7 reps; rest 10sec x 5 - add per set
A2.AMRAP pull ups with 20% BWT attached; rest 4min x 5
B.5 Unbroken hang squat cleans; rest 3min x 3 - set 1 easy. set 2 moderate, set 3 tough
C.AMRAP ring rows in 4min, chest under rings, rings set @ 90cm off ground
D.Back ext drop set, 6.6.6; rest 2min x 3


Notes:

A1.80kg, 85kg, 90kg, 92.5kg, 92.5kg (tough but got through them)
A2.10, 11, 11, 9, 10, 11
B.60kg, 80kg, 90kg (4reps) almost had it although from dropped out thoracic bend over, dumped weight)
C.lost count after 37 :s, but was close to 45 i think by end of it
D.Completed

All in all a little sore in the abductors, needed a thorough stretch 

Wednesday 22nd August - 2012

Mobility + O-Lift tech + Moderate aerobic scenario\\
dynamic mobility, 10min 
+
Squat snatch cluster, 1.1.1; rest 2min x 5 (moderate load)
+
Clean and jerk @ 70% RM, 1 rep every min for 10min
+
DB OH walking lunges, 20 steps; rest 2min x 3
+
Static mobility, 10min
+
5min Double unders, 1 wall walk every min

Mobility was mainly dynamic as was very short on time feeling sore too

Squat snatch; 50kg, 60kg, 65kg, 65, 70 (2), 65kg (extra one as i failed the third 70kg

Clean and jerk @ 62.5kg felt good this, weightlifting cert has helped

5min Double unders were sloppy, shoulders and traps were quite sore, wall walks felt fine, mainly double under control and aerobic capacity


OH DB lunges felt cooked managed 10kg and had to break!!

Tuesday 21st August - 2012

ALP2 x 3 (mixed) + ALE x 5 (single)

3x45sec sets @ 95-97%
5 Tough TNG power cleans @ 70-80kg
AMRAP burpees in time remaining
Rest 4min
+
3 x 1min Row @ 93%; rest 3:45min
+
Rest 2min
+
3 x 1min Row @ 93%: rest 3:45min

Notes:

Sets for power cleans @ 80kg

Burpees: 20, 18,16/17?

First set of rows done below 1:36 (that being highest)

Second set of Rows done below 1:41 that being the highest

A little bit tough that one!!

Monday 20th August - 2012

CP Based LB bend intensive + UB press extensive + LB bend/UB press volume

A1.Deadlift @ 30x0, 2-3 reps; 10sec x 5 - each set tough, add per set
A2.AMRAP 107% BWT Close grip bench press; rest 4min x 5
B.Standig bicep curl and press drop set, 4.4.4; rest 2min x 3 - heavier than last time
C1.8-10 Deadlifts @ 1010; rest 120sec x 3
C2.8-10 Close Grip bench press @ 1010; rest 120sec x 3

Notes:

Good to be back to training fresh off AWF level 1 cert, form felt actually quite better

A1.115kg, 120kg, 125kg, 130kg, 135kg
A2.10, 8, 7, 5, 4 @ 77.5kg
B.16kg (felt heavy, i think i mistakenly on previous weeks did 4 rested 4 rested 4 again, this time around was 4 rest 10sec, 4 rest 10 sec, 4 x 3), 14kg, 14kg
C1.@80kg
C2.65kg x 3

All in all dead lifts felt much stronger was happy could've went higher i think.

Saturday 11th August - 2012

O-Lift CJ tech + Snatch tech + CF style grinder/Aer tempo/CP aspects

A.1 Split jerk + 3 OH lunges in jerk posture 50% effort; rest 90sec x 5
B.Snatch balance, heavy single
C.1 squat snatch + 1 HSPU every 90sec x 7
+
5 sets @ 80%;
Row 150m
Run 100m
10 OH walking lunges, 10kg
10 Toes to bar
rest 1:1

Notes:

A.@ 50kg, this felt good today the landing position felt good
B.Built to 75kgs
C.65kgx 1 then 70kg x 6; felt good and HSPU were strong


Sets; 

1: 1:55min
2: 2.00min
3: 1:57min
4: 1:50min

Session was very good today felt strong and controlled! i think it was the PB's that were flying around by Steve pumping us all up!!

Friday 10th August - 2012

Squat/UBV pull extensive + squat volume + LB bending volume + UBH pull volume

A1.Back squat, 30x 1, 8,8,6,8; rest 10sec - each set tough
A2.AMRAP pull ups with 15% BWT attached; rest 4min x 4
B1.8-10 barbell good mornings @ 1010; rest 1min x 3
B2.8-10 Front squats @ 20x0; rest 2min x 3
B3.SA bent over rows @ 20x0, 4.4.4 dropset by 10-15% per set; rest 1min b/t arms x 3


Notes:

A1.95kg, 95kg, 95kg, 95kg
A2.13, 10, 12, 11 @ 11.25kgs
B1.@ 40kg completed 10 set per round
B2.75kg, 75kg, 80kg (could've went slightly higher)
B3.24kg, 22kg, 20kg (felt a little light)

Session felt good felt solid!

Wednesday 8th August - 2012

Mobility + O-Lift tech + Moderate aerobic scenario

Dynamic mobility, 10min
+
Squat snatch.Snatch Balance, 1.1; rest 1.30 x 7 - build so that last few sets are tough
+
Clean.split jerk. 1.2; rest 1.30 x 7 - build so that last few sets require a deep /low split
+
20 TGU (10/side) @ 16kg; controlled, not for time
+
Static mobility, 10min
+
30 Double unders + 1 cartwheel/side x 5

Notes:

snatch @ 55kg, 60kg, 62.5kg, 65kg, 70kg (landed snatch, missed snatch balance), 70kg, 72.5kg (missed snatch balance)

Clean/Split Jerk; 55kg, 60kg x1, 60kg, 62.5kg, 65kg x 1, 70(failed), 70kg (ugly)

Clean and split was absolutely not on, was horrific arms and shoulders sore from snatch and mind wasn't on hate these days but must persevere, just didn't feel strong.

TGU @ 15kg Dumbell 

Double unders and cartwheel completed, although one side my cartwheels were ugly as lol

Landed snatch, failed snatch balance

Tuesday 7th August - 2012

ALP x 3 (mixed) + ALE x 5 (single)
3 x 45sec sets @ 95-97%
5 Tough Thrusters
12 Burpees, afap
AMRAP 60cm box jumps in time remaininbg
Rest 4min
+
5 x 1min row @ 93%; rest 4min

Notes:

Tough= 52.5kg, 55kg, 60kg this was tough

extra box jumps; Set 1: 6, Set 2: 7, Set 3: 4

Rows: @ 135/500m =327m
            @ 140/500m =313m
           @ 140/500m =314m
           @ 133/500m =344m
           @ 139/500m =324m

Second last set rest was longer, this again due to class duties, making it a little hard, nothing beats home training missing it and my tunes!!

Monday 6th August - 2012

CP based LB bend intensive + UB press extensive + LB bend/UB press volume

A1.Deadlift @ 30x0, 3-4 reps; rest 10sec x 4 - each set tough, add per set
A2.AMRAP BWT Close grip bench press; rest 4min x 4
B.Standing cuban press - drop load 10-15% each set of 4; rest 2min x 3
C1.12 Deadlifts @ 1010; rest 90sec x 3
C2.12 Close gripp bench press @ 1010; rest 90sec x 3

Notes: 

A1. Deadlift felt sloppy done on a bar with smaller olympic playes, found it hard to keep thoracic tight, not sure if posture is limiting me it no pain just can feel it bend

120kg, 125kg, 127.5kg, 127.5kg

A2. @ 72.5kg, 14reps, 9reps, 7reps, 7reps
B. 30kg, 40kg, 40kg = tough, did 3 reps on last set
C1.Completed at 70kgs
C2. Completed at 65kgs, 62.5kgs, 60kgs = tough

In all been tricky training out of rush, as im helping and learning to coach, hate rushing my training but for the time being will have to keep at it for at least 4 weeks as will be leaving current job, heading into training field!

Saturday 4th August - 2012

O-Lift CJ tech + Snatch tech + CF style grinder/Aer tempo/CP aspects

A.Push Jerk.Split Jerk, 1.1 @ 50% effort; rest 90sec x 5
B.Behind neck split jerk - confident single - build quick and dump heavier loads
C.Snatch Balance - Mid hang squat snatch. 1.1; rest 90sec x 5 - last 2 sets tough
D.Mid hang squat snatch, 1 tough rep every 30sec for 5min - add load as needed
+
5 sets @80%:
run 200m
12 Deadlifts @ 60kg
20 walking lunges
rest 1:1

A. @50kg
B. Built to 85kg
C.This was in all sorts today, didn't eat breakfast r proper, rushed all morning, was as follows: 40kg, 50kg, 55kg, 55kg, 60kg, super sloppy, like 10kgs down
D.55kg,55kg,60kg,60kg,65kg,65kg,70kg,70kg,70kg,70kgs, only issue was the fact of putting plates on the bar, this felt stronger, could've went higher but decided to stay at the 70kgs

+
Set 1: 2:30mins
Set 2: 2:30mins
Set 3: 2:26mins
Set 4: 2:20mins
Set 5: 2.15mins

This felt good, got better as session progressed was feeling very flat and not energized, need to fix up eating patterns and amount of food i think. not my best session to date, but keeping focused!!

Friday 3rd August - 2012

Squat/UBV pull extensive + squat volume + LB bending volume + UBH volume

A1.Back squat, 30x1, 10,10,8,8; rest 10sec - each set tough, 
A2.AMRAP (-1) with 10% bwt attached; rest 4min x 4
B1.8-10 WTD Back ext + Sorenson hold 30sec with same wt; rest 1minx3
B2.20 Unbroken goblets @ 20kg; rest 1min x 3
B3.False grip ring rows, 15-20 reps; rest 1min x 3

Notes:

A1. 85kg, (thought was 90kg), 90kg, 90kg, 90kg
A2.14, 12, 10, 12 @ 10kgs
B1.10kg (too heavy), 5kg (10reps), 5kg (10reps)
B2.All unbroken
B3.15,15,15