Friday 29th June - 2012

Squat/UB pull intense + LB bending volume + UB pull volume moderate aerobic 02 scenario

A1.Back squat, 30x0, 5,5,3 each set tough: rest 3min
A2.WTD pull up @ 31x0, 5,5,3 rest 3min x 3
B.OHS @ 20x1, 3-5 reps; rest 4min x 4 - each set tough
C.7 sets of 10 unbroken pull ups - for time
D.12 Wall ball shots ; 7 breath x 5
E.12-15 Back ext holding med ball; rest 1min x 3

Notes:

A1.100kg, 100kg, 105kg (slight pull forward, does this indicate weak hamstring muscles?)
A2.20kg, 20kg, 26.5kg x (2)
B.60kg (3), 65kg (3), 67.5kg (3)
C.3.16min
D.Not completed too late
E.Completed

Wednesday 27th June - 2012

O-Lift tech + Moderate
02/grinder scenario
Run, 5min - 10min @ easy effort

+

Dynamic mobility, 10min - focus on thoracic and OH position

+

7 sets @ 50% effort/load perform:
1 Snatch
1 Snatch Balance
2 Overhead squats
Rest 90sec
*add 5kg on set 3 and 5
+
5 sets @ moderate aerobic effort:
10 OH snatch grip walking lunges @ 20kg
10 Toes to bar
30 Double unders
walk 45sec

Notes:

Run completed with mobility

Set 3 on snatch complex @ 50kg
Set 5 on snatch complex @ 55kg

Set 1: 1:20
Set 2: 1:32 (mishap on tower lol ring fell hit my head)
Set 3: 1:30
Set 4: 1:26
Set 5: 1:25

Tuesday 26th June - 2012

Tuesday, ANLP!..2x3 + ALE>>2 Base work x 5
Row 20sec @ 97% + 10 Burpees, AFAP; rest 4min x 3

+

5 X 75sec sets @ 90%:
5 Push Press @ 50kg + (add load on set 3)
12 KBS 2 pd
Row for remaining
Rest 6min

Notes:

Set 1: 0.43 secs @ 1:26/500m
Set 2: 0.43 secs @ 1:27/500m
Set 3. 0.44 secs @ 1:26/500m


Set 1: 0.40secs @1:37/500m (row extra 0.35secs)
Set 2: 0.42secs @1:38/500m (row extra 0.33secs)
Set 3: 0.45secs @1:38/500m (row extra 0.30secs) 55kg
Set 4: 0.45secs @1:42/500m (row extra 0.30secs) 60kg
Set 5: 0.43secs @1:39/500m (row extra 0.32secs) 60kg

Monday 25th June - 2012

Week 2.
CP Based LB bend intense (low vol) + UB Press intense (low vol) + CP Tester
A.Deadlift @ 60% of RM, 2 explosive resp @ 20x0; rest 55 sec x 10 - no belt
B.Close grip bench press @ 20 x 1, 1,1,1,1,1; rest 5min
C.15 Muscle ups for time

Notes:
A. Completed @ 87.5kg
B. 82.5kg x 5 reps
C. Could not complete as home does not have height for muscle ups (burning, dying to do muscle ups) Substituted to AMRAP ring dips strict
Set 1. 20 reps strict
Set 2. 10 strict @ 20x0
Set 3. 6 strict @ 30x1 

Really wanted to do muscle ups, rest of workout was solid though.

Saturday 23rd June - 2012

Saturday, Olift CJ tech>>intense + snatch intensive (low) + CF style grinder/Aer tempo/CP aspects.

A.Power clean.Push press, 1.1 @ 40kg - add 5kg every 2nd set; rest 1min x 7
B.Behind neck split jerk @ 60kg, x 1 perfect rep/min for 7min
C.Power snatch cluster, 1.1.1 @ 80% effort; rest 4min x 3 - rest 10 sec b/t each rep

+

AMRAP the following @ 90% effort:
5min Anchored sit ups
4min med ball slams 2 heaviest possible
3min Double unders
2min push ups
1min walking lunges

A.40kg, 45kg, 45kg, 50kg, 50kg, 55kg, 55kg
B.completed
C.completed @ 62.5kg

AMRAP 
416 reps in total

 

Friday 22nd June - 2012

Squat/UB pull intense + LB Bending volume + UB pull moderate aerobic 02 scenario

A1.Back squat, 30x0, 5,5,5 each set tough; rest 3min
A2.WTD pull up @ 31x0, 5,5,5; rest 3min x 3
B.AMRAP 1-3 OHS Ladders in 7min @ 50kg
C.10 C2B pull ups + 15 back ext + 15 wall ball shots; rest 1min x 5

A1.90kg x 3
A2.15kg, 20kg, 22.5 ( reps) (wide grip on all sets)
B.3 rounds + 1, struggled on this, my OHS are weak
C.2:02min, 2:10min, 2:50min, 2:37min, 2:50min, tougher than i expected on this one went two rounds unbroken, rest of sets were broken.

Wednesday 20th June - 2012

O-Lift tech + Moderate
02/grinder scenario
Run, 5min - 10min @ easy effort

+ 

Dynamic mobility, 10min - focus on thoracic and OH position

+

5 Sets @ 50% effort/load perform:
1 Power snatch
1 Snatch Balance
2 Overhead Squats
Rest 90sec

+

5 Sets @ moderate aerobic effort:
10 KB Goblet Squats @ 24kg
20m bear crawl
30 High Knee Skipping rope
walk 45sec

Set 1.1:13sec
Set 2.1:15sec
Set 3.1:10sec
Set 4.1:13sec
Set 5.1:17sec

(taped the wrong snatch sequence lol didn't full snatch balance, did the correct stimulus breaking parallel)

Tuesday 19th June - 2012

ANLP1>>2x3 + ALE>>2 base
Work x 5
Row 20sec @ 97% + 8 Pull ups, AFAP; rest 4min x 3

+

5 x 75sec sets @ 90%;
7 TNG push press @ 45kg
10 TNG Box Jumps @ 60cm
Row for remaining
Rest 6min

Notes:
A1.0.38sec (1.30/500m)
A2.0.35sec (1.30/500m)
A3.0.42sec (1.31/500m)

B1.Row extra 0.41 secs @ 1:39/500m
B2.Row extra 0.39 secs @ 1:38/500m
B3.Row extra 0.36 secs @ 1:37/500m
B4.Row extra 0.25 secs @ 1:36/500m
B5.Row extra 0.35 secs @ 1:35/500m

(noticed on video that knees slightly bent)

 

Monday 18th June - 2012

Week 1.

Monday, CP based LB Bend intense (low vol) + UB press intense (low vol) + CP Tester

A.Deadlift, build to heavy 3; rest as needed - no belt
B.Close grip bench press @20x1, 3,2,1; rest 4min 

+

10min AMRAP:
5 WTD dips @ 10kg
5 KBS @ 32kg

Notes: 

A.140kg x 3
B.82.5kg, 85kg, 92.5kg

9 completed rds + 2 ring dips

Substituted dips to ring dips, putting on weight belt was time consuming

Saturday 16th June - 2012

10min @ 80% effort;
5 KBS @ 32kg
7 Push ups
15 Wall Ball shots 

+

Row 10min as: 40sec easy 20 sec hard

Notes: Did not complete this body was not up for it super sore from Wednesday and Friday session.

Friday 15th June - 2012

A.OHS @ 20x0, 90% effort, 3reps; rest 2min x 3
A.Muscle Snatch Cluster, 1.1.1; rest 3min x 3
C1.AMRAP HSPU in 20sec; rest 2:30min x 4
C2.AMRAP UB C2B chin ups; rest 2:30min x 4
D.Double arm OH KB walking lunge, 12steps; rest 90sec x 3

A.50kg x 3 (feelig super flat this day, not 100% not sure whether form and issue once gets to 60kg have trouble, very frustrating)
A.40kg, 50kg, 50kg (getting the hang of this now, could probably have muscle snatched 55kg)
C1.9, 9, 8, 6 (this felt stronger, could still think i could've pushed out an extra rep on all sets)
C2.13, 15, 15 (slightly difficult on my tower, took this easy and did 3 sets, was feeling very drained by this stage)
D.Substituted to 20kg overhead lunge on the spot.

Wednesday 13th June - 2012

WOD

A) Deadlift 2-2-2-2-2

B) 10,9,8,7,6,5,4,3,2,1 reps for time of:
Ring Dips
L Sit Pull-ups

A. 130kg, 140kg, 145kg, 142.5kg, 145kg

B. 11:20 Rx

Notes: dead lifts felt a little bit harder, did them twice this week that means but overall not too bad, didnt push it.

ring dips were good mainly strict. but did burn out a lil

Tuesday 12th June - 2012

Week 4 Tester

For Time:

10 Power Snatches @ 42.5kg
20 Burpees
10 Power Snatches @ 42.5kg
20 Burpees
10 Power Snatches @ 42.5kg

Time: 5mins Flat

Felt okay a lil huffy and puffy need to control breathing first Lactate workout since sickness.

Monday 11th June - 2012

Back to training after a week off!

A.Clean Grip DL @ 31x0, 4,3,2; rest 3min
B.Close Grip Bench Press, 3,3,3+; rest 3min
C1.BB Good morning @ 2020, 9 reps @ 40kg; rest 2min x 3
C2.Rack Dips @ 30x1, 3,2,1reps; rest 2min x 3

A.55% of current 1RM: 82.5kgs
B.75kg, 77.5kg, 77.5kg (3)
C1.40kg completed
C2.Substituted to ring dips @30x1

Saturday 2nd June - 2012

10min @ 80% effort
5 push ups
6 Back Extensions
6 T2B 


+  

10min row @ 40 sec easy 20 sec hard

Completed 11 Full rounds

Row completed

Friday 1st June - 2012

A.OHS @ 2020, 80% effort, 3 reps; rest 2mn x 5
A.Muscle Snatch Cluster 1.1.1.1.1; rest 3min x 3
C1.2 EROM HSPU, each set tough; rest 2:30min x 4
C2.15-17 UB C2B chin ups; rest 2:30min x 4
D.Double arm OH KB walking lunge, 14 steps; rest 90sec x 3


A.50kg, 55kg, 60kg, 60kgs
A.30kg, 40kg, 40kgs
C1. 8cm (20kg + 10kg plate)
C2.Substituted to close grip pull ups with higher pull, cant do it on my wide grip pull up tower
D.Substituted for 20kg plate


Notes: need to work on OHS form and mobility