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)