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