ALP x 3 (Mixed) + ALE1 x 5 (single)
3 Sets @ 95-97%
7 Thrusters @ 40kg
15 Pull ups, AFAP
Rest 4min
+
5 x 1min Row @ 93%; rest 4:30-5min
Set 1: 0.41sec
Set 2: 0.41sec
Set 3: 0.39sec
1: @ 1:38/500m
2: @ 1:36/500m
3: @ 1:37/500m
4: @ 1:36/500m
5: @ 1:35/500m
Pull ups were shaky in terms of technique lol, went kipping, butterfly were horrible couldn't string them very well
Tuesday 31 July 2012
Monday 30 July 2012
Monday 30th July - 2012
CP Based LB bend extensive + UB press extensive + LB bend/UB press volume
A1.Snatch grip DL @ 40x0, 8,8,6,6; rest 10sec x 4 each set tough, hold same load per set 8 and 6
A2.AMRAP (-1) strict ring dips with 10% bwt attached; rest 4min x 4
B.DB Standing bicep curl and press, 4.4.4 - drop load 10-15% each set of 4; rest 1min b/t arms x 3
C1.20 KB swings @ 24-32kg; rest 1min x 3
C2.20 Ring push ups; rest 1min x 3
Notes:
A1.@90kgs
A2.8,9,11,12
B.20kg, 18kg, 16kg
C1.completed @ 32kgs
C2. completed last two sets broke on 15!
A1.Snatch grip DL @ 40x0, 8,8,6,6; rest 10sec x 4 each set tough, hold same load per set 8 and 6
A2.AMRAP (-1) strict ring dips with 10% bwt attached; rest 4min x 4
B.DB Standing bicep curl and press, 4.4.4 - drop load 10-15% each set of 4; rest 1min b/t arms x 3
C1.20 KB swings @ 24-32kg; rest 1min x 3
C2.20 Ring push ups; rest 1min x 3
Notes:
A1.@90kgs
A2.8,9,11,12
B.20kg, 18kg, 16kg
C1.completed @ 32kgs
C2. completed last two sets broke on 15!
Friday 27 July 2012
Saturday 28th July - 2012
O-lift CJ tech + Snatch tech + CF style grinder/Aer tempo/CP aspects
A.Push press. Push Jerk. Split Jerk, 1.1.1 @ 50% effort; rest 90sec x 3
B.Behind neck split jerk, 1 rep every 60sec for 8min - start at load used for A and add 2.5kg every 2nd set
C.OHS. Snatch balance. tall squat snatch 1.1.1 @ 50% effort; rest 90sec x 3
D.Tall squat snatch, AMRAP 1-3 unbroken ladders in 5min - dump bar b/t each unbroken set
+
5 sets:
Run 300m @ 80%
Rest 1:1
Notes:
A.@ 50kg (maybe should've done 42.5kg)
B.50kg, 55kg, 55kg, 60kg, 60kg, 65kg, 65kg, 70kg
C.@ 45kg
D.4 rounds
Substituted run to row intervals of same distance
A.Push press. Push Jerk. Split Jerk, 1.1.1 @ 50% effort; rest 90sec x 3
B.Behind neck split jerk, 1 rep every 60sec for 8min - start at load used for A and add 2.5kg every 2nd set
C.OHS. Snatch balance. tall squat snatch 1.1.1 @ 50% effort; rest 90sec x 3
D.Tall squat snatch, AMRAP 1-3 unbroken ladders in 5min - dump bar b/t each unbroken set
+
5 sets:
Run 300m @ 80%
Rest 1:1
Notes:
A.@ 50kg (maybe should've done 42.5kg)
B.50kg, 55kg, 55kg, 60kg, 60kg, 65kg, 65kg, 70kg
C.@ 45kg
D.4 rounds
Substituted run to row intervals of same distance
Friday 27th July - 2012
Squat/UBV pull extensive + squat volume + LB bending volume + UBH pull volume
A1.Back squat, 30x1, 10,10,10,10; rest 10sec - each set tough, hold same load per set
A2.AMRAP (-2) strict chin ups; rest 4minx4
B1.10 Back Ext + Sorenson hold 30 sec; rest 1minx3
B2.30 Unbroken wall balls; rest 1minx3
B3.KB bent over row @ 20x0, 10-20/arm; rest 30sec b/t arms x 3
Notes:
A1. @ 90kg
A2.10, 10, 10, 8 (could've went more i think, dont think this is good enough, although after squats stomach felt like almost a sick feeling like lactic maybe?)
B1.Completed all unbroken
B2.Completed although, did pause but didn't drop the med ball, they felt tougher for some reason was feeling a little flat, need to fix up nutrition a little more.
B3.10, 12, 15 @ 20kgs
Unsure if this session i went light or not hard to judge, although felt good after as in worked hard, need to keep pushing!!
A1.Back squat, 30x1, 10,10,10,10; rest 10sec - each set tough, hold same load per set
A2.AMRAP (-2) strict chin ups; rest 4minx4
B1.10 Back Ext + Sorenson hold 30 sec; rest 1minx3
B2.30 Unbroken wall balls; rest 1minx3
B3.KB bent over row @ 20x0, 10-20/arm; rest 30sec b/t arms x 3
Notes:
A1. @ 90kg
A2.10, 10, 10, 8 (could've went more i think, dont think this is good enough, although after squats stomach felt like almost a sick feeling like lactic maybe?)
B1.Completed all unbroken
B2.Completed although, did pause but didn't drop the med ball, they felt tougher for some reason was feeling a little flat, need to fix up nutrition a little more.
B3.10, 12, 15 @ 20kgs
Unsure if this session i went light or not hard to judge, although felt good after as in worked hard, need to keep pushing!!
Thursday 26 July 2012
Wednesday 25th July - 2012
Mobility + O-Lift tech + Moderate aerobic scenario
Dynamic mobility, 10min - focus on mobility pieces precribed from wkd
+
Squat Snatch @ moderate effort, x1 every min for 10min - keep loading tech based but heavy enough to feel it
+
Split Jerk @ moderate effort, x1 every min for 10min - Keep loading tech based but heavy enough to feel it.,
+
20 OH barbell walking lunges - keep elbows locked; rest 90sec x 3
+
Static mobility
+
Row, 10min start @ 50%.build to over 80% over the 10min
Notes:
Squat Snatch @ 55kgs, felt good, need to use hip explosion more and shift all weight to heels
Split Jerk @ 70kgs, need to work on this on pulling under bar and locking out strong and aggressive
Row completed
Dynamic mobility, 10min - focus on mobility pieces precribed from wkd
+
Squat Snatch @ moderate effort, x1 every min for 10min - keep loading tech based but heavy enough to feel it
+
Split Jerk @ moderate effort, x1 every min for 10min - Keep loading tech based but heavy enough to feel it.,
+
20 OH barbell walking lunges - keep elbows locked; rest 90sec x 3
+
Static mobility
+
Row, 10min start @ 50%.build to over 80% over the 10min
Notes:
Squat Snatch @ 55kgs, felt good, need to use hip explosion more and shift all weight to heels
Split Jerk @ 70kgs, need to work on this on pulling under bar and locking out strong and aggressive
Row completed
Tuesday 24 July 2012
Tuesday 24th July - 2012
Monday off, (Monday session on Tuesday)
CP based LB bed extensive + UB press extensive + LB bend/UB press volume
A1.Snatch DL @ 40x0, 8,8,8,8 reps; rest 10sec x 4 - each set tough hold same load per set
A2.AMRAP (-1) strict ring dips @ 22x1; rest 4min x 4
B.DB standing bicep curl and press, 6.6.6-drop load 10-15% each set of 6; rest 1min b/t arms x 3
C1.25 russian KB swings @ 24-32kg; rest 1min x 3
C2.25 push ups @ constant tempo (1010); rest 1min x 3
Notes:
A1.85kg x 4 sets (lil awkward unsure of weight, could maybe went 5kgs heavier maybe?)
A2.15, 17, 15, 14
B.20 (tough o the press curl felt fine), 15, 10 (trouble locking out, mobility issues)
C1.@ 32kgs unbroken same cant be said for the push ups :s
C2.25 (unbroken), 25 (broken), 25 (unbroken) felt fatigued in arms and shoulders.
CP based LB bed extensive + UB press extensive + LB bend/UB press volume
A1.Snatch DL @ 40x0, 8,8,8,8 reps; rest 10sec x 4 - each set tough hold same load per set
A2.AMRAP (-1) strict ring dips @ 22x1; rest 4min x 4
B.DB standing bicep curl and press, 6.6.6-drop load 10-15% each set of 6; rest 1min b/t arms x 3
C1.25 russian KB swings @ 24-32kg; rest 1min x 3
C2.25 push ups @ constant tempo (1010); rest 1min x 3
Notes:
A1.85kg x 4 sets (lil awkward unsure of weight, could maybe went 5kgs heavier maybe?)
A2.15, 17, 15, 14
B.20 (tough o the press curl felt fine), 15, 10 (trouble locking out, mobility issues)
C1.@ 32kgs unbroken same cant be said for the push ups :s
C2.25 (unbroken), 25 (broken), 25 (unbroken) felt fatigued in arms and shoulders.
Sunday 22 July 2012
Friday 20th July - 2012
CNS wake up + loosen up
5 x 15sec run surges to 85% speed; rest 90sec
+
3x 5 high box jumps @ 70cm: rest as 90sec
+
Row 5min; start @ 60%>build to>90% over the 5min
Notes:
All completed felt good this particular session.
5 x 15sec run surges to 85% speed; rest 90sec
+
3x 5 high box jumps @ 70cm: rest as 90sec
+
Row 5min; start @ 60%>build to>90% over the 5min
Notes:
All completed felt good this particular session.
Wednesday 18th July - 2012
Skills for wkd/aerobic recovery
10-15min run @ easy effort
+
15-20min @ easy effort/ skill focused:
Clean & jerk tech work - light, a few sets bounding board jump practice - dont push it, just play
3 TNG push press + 3 bsq - practice transitions
Double under tech work - not too many reps
Notes:
all completed, did 3 sets of 30 for double unders tech work done all @ 40kg
10-15min run @ easy effort
+
15-20min @ easy effort/ skill focused:
Clean & jerk tech work - light, a few sets bounding board jump practice - dont push it, just play
3 TNG push press + 3 bsq - practice transitions
Double under tech work - not too many reps
Notes:
all completed, did 3 sets of 30 for double unders tech work done all @ 40kg
Tuesday 17 July 2012
Tuesday 17th July - 2012
Lactacte peaking (low volume)
FT: 15-12-9
Thrusters @ 42.5kg
C2B pull ups
+
rest 15-20min
+
FT: Row 1000m
Notes: 3.12mins, broke set of 9 man felt wrecked after this but tried going 100% all way through
1000m FT: slow 3.43 ans i know i could've went harder average stroke was 1.51/500m, i didn't know if i should go helter skelter on it, i know i got about 3.20 under def!! should've pushed much harder :( lessons learnt
FT: 15-12-9
Thrusters @ 42.5kg
C2B pull ups
+
rest 15-20min
+
FT: Row 1000m
Notes: 3.12mins, broke set of 9 man felt wrecked after this but tried going 100% all way through
1000m FT: slow 3.43 ans i know i could've went harder average stroke was 1.51/500m, i didn't know if i should go helter skelter on it, i know i got about 3.20 under def!! should've pushed much harder :( lessons learnt
Monday 16th July - 2012
CP based LB bend intense (low vol) + UB press intense (low vol) + CP tester
A.Speed Deadlift @ 11x1, 2reps @ 65%RM every min for 5min
B.Power Clean, 1rep; rest 5minx3 - go hard no belt
C.10min AMRAP:
3 HSPU
3 Power Snatch @ 50kg
Notes:
A.@90kgs
B.100, 105, 102.5kg
C.7 rounds was tough had to break HSPU sometimes to 2 and 1 all strict
Cleans felt slow and was getting under fast enough need to sit on heels more!
A.Speed Deadlift @ 11x1, 2reps @ 65%RM every min for 5min
B.Power Clean, 1rep; rest 5minx3 - go hard no belt
C.10min AMRAP:
3 HSPU
3 Power Snatch @ 50kg
Notes:
A.@90kgs
B.100, 105, 102.5kg
C.7 rounds was tough had to break HSPU sometimes to 2 and 1 all strict
Cleans felt slow and was getting under fast enough need to sit on heels more!
Saturday 14 July 2012
Sunday 15th July - 2012
Local throwdown
Crossfit Ingleburn WOD for diabetes:
10min cut off
"Annie" in remaining time "karen"
Double under all sorts!!! all sit ups unbroken, but couldn't get rhythm was burning
Total reps: 332 reps
10th out of 38 people
overall 14th out of 90
Crossfit Ingleburn WOD for diabetes:
10min cut off
"Annie" in remaining time "karen"
Double under all sorts!!! all sit ups unbroken, but couldn't get rhythm was burning
Total reps: 332 reps
10th out of 38 people
overall 14th out of 90
Saturday 14th July - 2012
O-Lift CJ Tech>>intense + snatch intensive (low) + CF style grinder/Aer tempo/CP aspects
A.Power Clean, split jerk, build to a heavy single - NOT A 1RM
B.Muscle Snatch, 1 tough rep every 30sec for 5min
+
AMRAP in 15min:
15 KBS @ 2pd
15 Burpees
Notes:
A.Built to 85kg wasn't on, was note feeling well after paintball earlier no proper food and really flat, continued with 2nd part.
B.@ 52.5kg
AMRAP not completed feeling really unwell by then decided to rest.
A.Power Clean, split jerk, build to a heavy single - NOT A 1RM
B.Muscle Snatch, 1 tough rep every 30sec for 5min
+
AMRAP in 15min:
15 KBS @ 2pd
15 Burpees
Notes:
A.Built to 85kg wasn't on, was note feeling well after paintball earlier no proper food and really flat, continued with 2nd part.
B.@ 52.5kg
AMRAP not completed feeling really unwell by then decided to rest.
Friday 13th July - 2012
Squat/UB pull intense + LB bending volume + UB pull volume + Moderate aerobic scenario.
A1.Back Squat, 30x0, 1,1,1,1,1, each set tough; rest 3-4min
A2.WTD pull up @ 31x0, 1,1,1,1,1; rest 3-4min x 3
B.OHS @ 20x1, build to a new RM
C.20 Unbroken pull ups; rest 3min x 3
+
FT: 300 Double unders
Notes:
A1. 115kg x 5, felt good i think i had 120 x 5, was on!
A2.24kg (4), 20kg, 24kg
B.80kg
C.Completed
Time: 5:56 (in all sorts cant get the rhythm that i once had with double unders!)
A1.Back Squat, 30x0, 1,1,1,1,1, each set tough; rest 3-4min
A2.WTD pull up @ 31x0, 1,1,1,1,1; rest 3-4min x 3
B.OHS @ 20x1, build to a new RM
C.20 Unbroken pull ups; rest 3min x 3
+
FT: 300 Double unders
Notes:
A1. 115kg x 5, felt good i think i had 120 x 5, was on!
A2.24kg (4), 20kg, 24kg
B.80kg
C.Completed
Time: 5:56 (in all sorts cant get the rhythm that i once had with double unders!)
Wednesday 11 July 2012
Wednesday 11th July - 2012
O-Lift tech + Moderate aerobic/grinder scenario
Run, 5min - 10min @ easy effort
+
Dynamic mobility, 10min - focus on thoracic and OH position
+
Low hang squat snatch @ 40-50kg, x1 every min for 12min
+
10 Dual KB OH walking lunges - keep elbows locked; rest 90sec x 3
+
1 round every 3min for 15min @ moderate effort:
2-3 HSPU
10 wall balls
20 squats
40 double unders
Notes:
snatch as below @ 50kgs
Dumbells @ 10kgs
Part c completed @ moderate effort
Run, 5min - 10min @ easy effort
+
Dynamic mobility, 10min - focus on thoracic and OH position
+
Low hang squat snatch @ 40-50kg, x1 every min for 12min
+
10 Dual KB OH walking lunges - keep elbows locked; rest 90sec x 3
+
1 round every 3min for 15min @ moderate effort:
2-3 HSPU
10 wall balls
20 squats
40 double unders
Notes:
snatch as below @ 50kgs
Dumbells @ 10kgs
Part c completed @ moderate effort
Tuesday 10th July - 2012
ANLE2-3/Lactate peaking x 3
FT @ 95%: 15,12,9
KBS @ 32kg
Burpees
+
rest 15-20min
+
FT @ 95%
Row 300m
20 TNG box jumps @ 60cm
Row 300m
+
rest 15-20min
+
10 Thrusters
Run 400m
10 Thrusters
Notes: Set 1: 2.50min
Set 2: 3.12min
Set 3: 2.26min
FT @ 95%: 15,12,9
KBS @ 32kg
Burpees
+
rest 15-20min
+
FT @ 95%
Row 300m
20 TNG box jumps @ 60cm
Row 300m
+
rest 15-20min
+
10 Thrusters
Run 400m
10 Thrusters
Notes: Set 1: 2.50min
Set 2: 3.12min
Set 3: 2.26min
Monday 9 July 2012
Monday 9th July - 2012
CP Based LB bend intense (low vol) + UB press intense (low vol) + CP Tester
A.Deadlift @ 80-85% RM, x3x3; rest 3min
B.Strict press @ 21x1, 3,3,3,2,2; rest 3min - each set tough
C.10mim AMRAP
3 Hang power cleans @ 70kg
3 rack dips @ 10kgs
Notes:
A.Could only manage 3 sets @ 110kg, whilst warming up was @ 115kg and felt tweak in the back, immediately dropped weight. Had to wait and stretch back out, a lil sore throughout workout. bummer!
B.50kg, 55kg, 55kg, 60kg, 62.5kg (F), 60kg x 1
C.16 rounds + 2 power cleans
Bad start to session with back playing up not sure if wasn't stretched properly or just cold, slight tweak hampered the session.
A.Deadlift @ 80-85% RM, x3x3; rest 3min
B.Strict press @ 21x1, 3,3,3,2,2; rest 3min - each set tough
C.10mim AMRAP
3 Hang power cleans @ 70kg
3 rack dips @ 10kgs
Notes:
A.Could only manage 3 sets @ 110kg, whilst warming up was @ 115kg and felt tweak in the back, immediately dropped weight. Had to wait and stretch back out, a lil sore throughout workout. bummer!
B.50kg, 55kg, 55kg, 60kg, 62.5kg (F), 60kg x 1
C.16 rounds + 2 power cleans
Bad start to session with back playing up not sure if wasn't stretched properly or just cold, slight tweak hampered the session.
Saturday 7 July 2012
Saturday 7th July - 2012
O-Lift CJ tech..intense + Snatch intensive (low) + CF style grinder/Aer tempo/CP aspects
A.Power clean.Push jerk, build to a heavy single - NOT A 1RM
B.Split jerk @ 80% split jerk RM, 1 perfect rep every min for 7min
C.Muscle Snatch, 1 tough rep every 30sec for 5min
+
The Tumbler
50 push ups
25 Hang power snatch @ 40kg
Run 600m
25 Hang power snatch
50 Push ups
Notes:
Program was considerably changed this Saturday, trained with my mate at crossfit wellbeing, did part A and the tumbler although did what is documented below;
A.Built to 95kgs, not 1rm as could've went to a 100kg felt maybe even 102.5kgs in me.
B. Practiced technique under his coaching
C.Did not complete
Wellbeing AMRAP;
5min AMRAP
15 T2B
15 Wall balls >> 4 rounds completed
rest 1min
4min AMRAP
10 ring dips >> 4 rounds completed
15 pull ups
Rest 1min
1min AMRAP >> 16 strict HSPU
HSPU
The Tumbler:
10.53min, this was tough shoulders and biceps were fried from earlier training, felt okay just last push ups killed me!
A.Power clean.Push jerk, build to a heavy single - NOT A 1RM
B.Split jerk @ 80% split jerk RM, 1 perfect rep every min for 7min
C.Muscle Snatch, 1 tough rep every 30sec for 5min
+
The Tumbler
50 push ups
25 Hang power snatch @ 40kg
Run 600m
25 Hang power snatch
50 Push ups
Notes:
Program was considerably changed this Saturday, trained with my mate at crossfit wellbeing, did part A and the tumbler although did what is documented below;
A.Built to 95kgs, not 1rm as could've went to a 100kg felt maybe even 102.5kgs in me.
B. Practiced technique under his coaching
C.Did not complete
Wellbeing AMRAP;
5min AMRAP
15 T2B
15 Wall balls >> 4 rounds completed
rest 1min
4min AMRAP
10 ring dips >> 4 rounds completed
15 pull ups
Rest 1min
1min AMRAP >> 16 strict HSPU
HSPU
The Tumbler:
10.53min, this was tough shoulders and biceps were fried from earlier training, felt okay just last push ups killed me!
Friday 6 July 2012
Friday 6th July - 2012
Squat/UB pull intense + LB bending volume + UB pull volume + Moderate aerobic scenario
A1.Back squat, 30x0, 3,3,3 each set tough; rest 3min
A2.WTD pull up @ 31x0, 3,3,3; rest 3min x 3
B.OHS @ 20x1, 2-3 reps; rest 4min x 4
C.AMRAP pull ups in 4min - goal is 80-100
D1.20 Unbroken wall ball shots; rest 45sec x 3
D2.20 Unbroken Back ext; rest 45sec x 3
Notes:
A1. 102.5kg, 105kg, 110kg
A2.22.5kg, 25.25kg, 25.25kg
B.65kg (2reps), 67.5kg (2reps), 70kg (2 reps), 72.5kg (3 reps)
C.87 reps (wide grip)
D1.completed
D2.completed
A1.Back squat, 30x0, 3,3,3 each set tough; rest 3min
A2.WTD pull up @ 31x0, 3,3,3; rest 3min x 3
B.OHS @ 20x1, 2-3 reps; rest 4min x 4
C.AMRAP pull ups in 4min - goal is 80-100
D1.20 Unbroken wall ball shots; rest 45sec x 3
D2.20 Unbroken Back ext; rest 45sec x 3
Notes:
A1. 102.5kg, 105kg, 110kg
A2.22.5kg, 25.25kg, 25.25kg
B.65kg (2reps), 67.5kg (2reps), 70kg (2 reps), 72.5kg (3 reps)
C.87 reps (wide grip)
D1.completed
D2.completed
Thursday 5 July 2012
Wednesday 4th July - 2012
O-Lift Tech + Moderate aerobic/grinder scenario
Run, 5min - 10min @ easy effort
+
Dymamic mobility, 10min - focus on thoracic and OH position
+
Snatch Balance, Hang squat snatch @ 40 - 50Kg, 1.1; rest 90sec x 7
+
12 single arm KB OH walking lunges - change arms after 6 steps; rest 90sec x 3
+
7 rounds @ 70% effort:
5 High (70cm+) step down box jumps
10 Toes to bar
20m bear crawl
Notes:
run completed
snatch balance completed @ 50kg, (i think need to sit more on heels and commit to lift, hamstrings need to be stronger)
OH KB completed with a 15kg kettlebell in driveway, slight inclination.
This 7 rounder killed me was feeling flatter than an ironing board!!
Box jumps @ 80cm
Toes to bar aren't bad just hard on a narrower grip, just felt flat
bear crawls in driveway
need to keep focused, not lose sight of the goal!!
Run, 5min - 10min @ easy effort
+
Dymamic mobility, 10min - focus on thoracic and OH position
+
Snatch Balance, Hang squat snatch @ 40 - 50Kg, 1.1; rest 90sec x 7
+
12 single arm KB OH walking lunges - change arms after 6 steps; rest 90sec x 3
+
7 rounds @ 70% effort:
5 High (70cm+) step down box jumps
10 Toes to bar
20m bear crawl
Notes:
run completed
snatch balance completed @ 50kg, (i think need to sit more on heels and commit to lift, hamstrings need to be stronger)
OH KB completed with a 15kg kettlebell in driveway, slight inclination.
This 7 rounder killed me was feeling flatter than an ironing board!!
Box jumps @ 80cm
Toes to bar aren't bad just hard on a narrower grip, just felt flat
bear crawls in driveway
need to keep focused, not lose sight of the goal!!
Tuesday 3 July 2012
Tuesday 3rd July - 2012
ANLP2 x 3 (single) + ALE2 (mixed) x 5
FT: 20 Burpees; rest 4min x 3
+
3 Sets @ 90-95%;
15 TNG Push Press @ 40kg
Run 200m
Row 250m
Rest 8min
Notes:
Set 1: 30secs
Set 2: 27secs
Set 3: 29 secs
Set 1: 1:53 (run was shorter was mistaken)
Set 2: 2:06 (220metre run)
Set 3: 2:02 (220metre run, 1:39/500m row strokes)
The ALE part was interesting, the first set it felt as if i had pushed all out effort and felt pretty sucky once completed, then set 2 & 3 felt more controlled and on average times seemed better, does that mean i still pushed at a high rate?
FT: 20 Burpees; rest 4min x 3
+
3 Sets @ 90-95%;
15 TNG Push Press @ 40kg
Run 200m
Row 250m
Rest 8min
Notes:
Set 1: 30secs
Set 2: 27secs
Set 3: 29 secs
Set 1: 1:53 (run was shorter was mistaken)
Set 2: 2:06 (220metre run)
Set 3: 2:02 (220metre run, 1:39/500m row strokes)
The ALE part was interesting, the first set it felt as if i had pushed all out effort and felt pretty sucky once completed, then set 2 & 3 felt more controlled and on average times seemed better, does that mean i still pushed at a high rate?
Monday 2 July 2012
Monday 2nd July - 2012
CP based LB bend intense (low vol) + UB press intense (low vol) + CP Tester
A.Deadlift @ 65% RM, 2 Reps @ 20x0; rest 60sec x 8 - no belt
B.Seated behind neck strict press @ 3010, find 1RM; rest as needed
C.10min AMRAP
21 Ring dips
21 KBS @ 32kg
Notes:
A.87.5kg
B.60kg (first time trying this was a lil awkward but good)
C.3 Rounds, ouch this one hurt ring dips the limiter here!! need to get stronger!!
A.Deadlift @ 65% RM, 2 Reps @ 20x0; rest 60sec x 8 - no belt
B.Seated behind neck strict press @ 3010, find 1RM; rest as needed
C.10min AMRAP
21 Ring dips
21 KBS @ 32kg
Notes:
A.87.5kg
B.60kg (first time trying this was a lil awkward but good)
C.3 Rounds, ouch this one hurt ring dips the limiter here!! need to get stronger!!
Sunday 1 July 2012
Saturday 30th June - 2012
Saturday, O-Lift CJ..intense + snatch intensive (low) + CF style grinder/Aer tempo/CP aspects
A.Power Clean.Push Jerk, 1.1 @ 50kg - add 5kg every 2nd set; rest 1min x 7
B.Split Jerk, build to heavy double
C.Power snatch 1rep @ 90% effort every min for 12min - dump each rep
+
B32 phased challenge:
Phase 1.2 OHS @ 30kg every 15sec, for as long as possible (FALAP) x 1
Phase 2.10 Unbroken push ups on the minute, FALAP x 1
Phase 3.100 Unbroken walking lunges
Phase 4.FLR on rings - 2min in no more than 3 sets;
Notes:
A.50kg, 55kg, 55kg, 60kg, 60kg, 65kg, 65kg
B.85kg (did 90kg x 1) need more practice on this not too familiar, i think i could go heavier, i normally push jerk 92.5.
C.Completed @ 70kg
+
Phase 1.2.30min, this was shocking tiredness wasn't the factor form a little bit, fell forward, did not attempt second chance otherwise wouldnt seem fair lol.
Phase 2.17mins (170+9. one rep more!)
Phase 3.Completed, not too too bad
Phase 4.Substituted to 2min plank hold unbroken.
A.Power Clean.Push Jerk, 1.1 @ 50kg - add 5kg every 2nd set; rest 1min x 7
B.Split Jerk, build to heavy double
C.Power snatch 1rep @ 90% effort every min for 12min - dump each rep
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B32 phased challenge:
Phase 1.2 OHS @ 30kg every 15sec, for as long as possible (FALAP) x 1
Phase 2.10 Unbroken push ups on the minute, FALAP x 1
Phase 3.100 Unbroken walking lunges
Phase 4.FLR on rings - 2min in no more than 3 sets;
Notes:
A.50kg, 55kg, 55kg, 60kg, 60kg, 65kg, 65kg
B.85kg (did 90kg x 1) need more practice on this not too familiar, i think i could go heavier, i normally push jerk 92.5.
C.Completed @ 70kg
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Phase 1.2.30min, this was shocking tiredness wasn't the factor form a little bit, fell forward, did not attempt second chance otherwise wouldnt seem fair lol.
Phase 2.17mins (170+9. one rep more!)
Phase 3.Completed, not too too bad
Phase 4.Substituted to 2min plank hold unbroken.
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