Wednesday 30th May - 2012

WOD

Five rounds for time of:

25 Push Press 35/25kg
50 Double Unders

Time: 10.00 Rx

Note to work on extending the push press from the hips

Tuesday 29th May - 2012

3 Sets @ 95-97% effort:
5 Hang Squat Snatch
15 Burpees AFAP
Rest 4min

+

3 Sets @ 93-95% effort:
Row 45sec
15 KBS @ 24-32kg
Walk rest 5min


A.Set 1: 1.00min @ 42.5kg, Set 2: 1.04min @ 42.5, Set 3: 1.09min @ 42.5


B.Set 1: 1.25min @ 24kg (1.35/500m), Set 2: 1.27min @ 24kg (1.37/500m), Set 3: 1.09min @ 24kg (1.39/500m)

Monday 28th May - 2012

A.Clean Grip Dead Lift @ 31x0, 3-4 reps; rest 3min x 5
B.Close Grip Bench Press, 5,3,3+; rest 3min
C1.BB good morning @ 2020, 9 reps @ 40kg; rest 2min x 3
C2.Rack Dips @ 30x1, 3-5 reps

Notes:

A.82.5kg x 5 sets
B.75kg (5reps), 77.5kg (3reps), 77.5 (4reps)
C1.Completed
C2.Set 1:5 reps, Set 2: 5 reps, Set 3: 5 reps

Above dead lifts at 55% 1rm.

Practicing some hip extension
 

Saturday 26th May - 2012

WOD

Three rounds for time of:

7 Deadlifts 110/80kg
7 Muscle-ups
150m Farmers Carry 32/24kg

 Time : 15:01 Rx


Muscle ups the limiter, first round all unbroken, 2nd round 4 & 3, 3rd round toughest, all other movements unbroken.







10min @ 80% effort:
20 Anchored sit ups
12 Wall Ball Shots
12 Step down box jumps at 60cm 

+

Row 10min as: 50sec easy + 10 sec hard

Notes:

Part one not completed, shoulders feeling real tight from muscle ups and all HSPU upper body sore as well as lats.

Row Done; kept sprints at bout 1:32

Friday 25th May - 2012

A.OHS @ 2020, 50% effort, 5 reps; rest 2minx3
B.Muscle Snatch Cluster, 1.1.1.1.1; rest 3minx3
C1.3 EROM HSPU C2B, each set tough; rest 2:30 x 4
C2.12-15 Unbroken C2B chin ups; rest 2:30 x 4
D.Double Arm OH KB walking lunge, 16 steps; rest 90sec x 3


Notes:

A.40Kg x 3 sets
B.30kg x 3 sets (primarily focus on technique here, was shooting too early from low thigh)
C1.Set 1: (20kg plates), Set 2: (20kg plates), Set 3: (20+5kg plates), Set 4: (20+5kg plates)
C2.3 sets unbroken, last set broken, tried closer grip cant seem to get a smooth kip
D.5kg plate overhead (shoulder flexibility seems to be an issue, notice extension in my bank).

Wenesday 23rd May - 2012

WOD

As many rounds as possible in 15 min of:
Row 250m
10 Thrusters 42.5/30kg
10 Burpee Box Jumps 24/20″

Rounds: 4 complete rounds + row 250 + 7 Thrusters

Tuesday 22nd May - 2012

3 Sets @ 95-97% effort:
3 Tough Hang power cleans and jerks
7 Clapping push ups
10 TNG Box jumps @ 60cm
Rest 4min


+

3 Sets @ 93-95% effort
Row 40sec
15 KBS @ 24-32kg
Walk rest 5min


Notes:

A.58secs (65kgs), 49secs (67.5), 54secs (70kgs)

B.1:20 secs (1:41/500m), 1:20secs (1:39/500m), 1:21 (1:36/500m)

All felt pretty good, couldn't get anybody to film me.