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!!