Saturday 28th - April - 2012

AM:
 

WOD

“Grace”

For Time:
60/40kg Clean and Jerk, 30 reps

Time: 3.44 Rx

Should have went harder was trying to pace, shoulder to overhead felt very strong.

PM:
 
Easy Aerobic Flow + mobility + skill touches

8 sets @ moderate pace
30sec Double unders
Rest 30 secs
30 Secs Anchored sit ups (use arms)
Rest 30 secs
30 Sec Wall balls
Rest 30 secs

Completed, nice moderate pace after Grace this morning.

Friday 27th April - 2012

A.Snatch Balance @ 50% effort, 5 reps, hold bottom position for 3 secs; 90sec x 3
B.OHS @ 33x1, 4-6 reps moderate loads, focus on tempo; rest 3min x 3
C.Extra Depth HSPU; rest 2min x 4

+

3-4 sets:
17 Unbroken pull ups
Row 35sec
Walk Rest 5min


A.40kg, 40Kg, 40kg, Felt good held bottom position well although weight was quite moderate
B.30kg (4), 40kg (4), 45kg (4), tempo felt great as well as shoulder strength, agin weight was moderate
C.7cm (2reps), 5cm (2reps), 3cm (3reps), 3cm (3reps), Went to deep first two could only manage the two reps, was more comfortable with the 3cm depth, lessons learned.

 +

1:15secs, 1:24secs, 1:16secs, 1:17secs, Pull ups felt strong all unbroken.

Wednesday 25th April - 2012

WOD

Five rounds for time of:
15m Overhead walking lunge with 20/15kg barbell
21 Burpees

Time: 9.34 (or 9.36)

Felt great shoulder stability felt awesome and stronger than before all rounds unbroken, slowed down on the burpess but manged no major breaks.

Tuesday 24th April - 2012

4 Sets @ 93-95%
5 Tough TNG Push Press
Run sprint 100m
Rest 4min

+

4 Sets @ 93-95%
3 Tough Hang Squat Snatch
10 Burpees
Rest 4min

Notes:
0.46secs @ 55kg,  0.49secs @ 60Kg, 0.59secs @ 62.5, 0.59secs @ 62.5

0.48 secs @ 45kg, 0.49secs @ 45kgs, 0.43 @ 47.5kg, 1.09 @ 50kg

Snatch Wasn't on, felt quite sore in my hip (left side) and felt technique wasn't too good, normally can do a triple for 50kg quite well. 

Monday 23rd April - 2012

A.Clean grip DL @ 50x0, 3-4 reps; 3min x 5
B.Close grip bench press @ 30x1, 2-3 reps; rest 3min x 3
C1.Russian KBS (eyeline), 15-20 reps @ 32kg,; rest 1min x 3
C2.Bench press @ 1010, 12 reps, light moderate; rest 1min x 3

Notes:
A.115kg x 3, 115kg x 3, 115kg x 3, 120kg x 3, 120kg x 3
B.75kg x 3, 80kg x 3, 85kg x 2
C1.Did not have 32kg KB, so did 25 reps @ 24kg unbroken for all three sets.
C2.50kg x 12, 50kg x 12, 50kg x 11 (failed out)

Dead lift felt better, form felt correct and could maybe go heavier with correct tempo.
Bench press felt much stronger could only do 80kg for one did 85kg for two at 30x1 tempo.

Saturday 21st April - 2012

CFP WOD:
Del

For Time:

25 Burpees
Run 400m with a 10/6kg medicine ball
25 Weighted pull-ups with a 10/5kg dumbbell
Run 400m with a 10/6kg medicine ball
25 Handstand push-ups
Run 400m with a 10/6kg medicine ball
25 Chest-to-bar pull-ups
Run 400m with a 10/6kg medicine ball
25 Burpees

Time: 22.14 Rx

+

10-15 min Dynamic mobility

+

8 sets @ EZ pace

1min skipping

250m Easy row

8 Medicine ball slams

2.11, 2.41, 2.41, 2.35, 2.37, 2.41, 2.42, 2.38

Wednesday 18th April - 2012

CFP WOD:
3 RFT
10 OHS @ 40kgs
20 Push ups
30 Double Unders
400m Run

Time: 8.46 Rx

Friday 20th April - 2012

A.Snatch grip Push press @ 50% effort, 5 reps, hold overhead for 3sec; rest 90sec x 3
B.OHS @ 33x1, 6-8 reps, moderate loads, focus on tempo; 3min x 3
C.5 Unbroken wall walks; rest 2min x 3

+

3-4 Sets:
15 Unbroken pull ups*
Row 35sec @ 90-93%
Walk rest 5min

Notes:
A.40kg, 42.5kg, 45kg
B.30kg x 6, 30kg x 6, 35kg x 6, 40kg x 5
C.1.00min, 0.52secs, 0.44secs

+

1.14secs, 1.11secs, 1.09secs, 1.10secs

Snatch grip push press was light, first time doing actual workout
OHS needed to work on tempo wasn't too worried about loads.

All pull ups unbroken with gymnastics kip as my bar wont allow butterfly kipping.

Tuesday 17th April - 2012

4 sets @ 93- 95%
3 Tough hang squat cleans 
Run sprint 80min
Rest 4min

+

4 sets @ 93-95%
5 Burpees AFAP
Row sprint 10 quick and fast row strokes
Rest 4min


Notes:
Set 1: 0.44 secs, 0.42secs, 0.44secs, 0.42secs

Set 2: 0.31secs, 0.32secs, 0.32secs, 0.3.4secs

These felt good ran down my street had to Google map the distance.

Monday 16th April - 2012

A.Clean grip DL @ 50x0, 4-5 reps; 3min x 5
B.Close grip bench press @ 30x1, 3-5 reps; rest 3min x 5
C1.Russian KBS (eyeline), 20 reps @ 24kg; rest 1min x 3
C2.20 Unbroken close stance push ups; rest 1min x 3

Notes: 

A.90kg x4, 100kg x 4, 100kg x 4, 100kg x 5, 105kg x 4, tried working on consistent tempo and form.
B.70kg x 3, 70kg x 4, 70kg x 4, again work on tempo and consistency
C1.All sets unbroken @ 24kg
C2.All sets unbroken.

First day of programming, keep tempo and form felt good though.