Saturday 29th September - 2012

CF Style hit out

AMRAP in 18min:
15 box jumps @ 60cm
12 Shoulder to overhead @ 52kg
9 Toes to bar
*Aim is to better CF open score from earlier this year.

Notes:

Horrible effort, wasn't feeling it at all today, was pumped throughout week to beat previous score but on day was flat and felt out of puff, shoulder to overhead felt once again tough, and box jumps left me out of breath, was going at a slow pace which meant each round took an average of 4mins, although most rounds were unbroken pace was too slow, the mentality and drive wasn't there. Disappointing result.

Score:

6rds + 10 box jumps

Friday 28th September - 2012

CP Based, FS/pull up intense + CP squat battery + UB push/UB push pull battery + CP density

A1.Front Squat @ 30x1, 4-5reps; rest 3min x 3
A2.WTD pull up @ 20x2, 4-5reps; rest 3min x 3
B.High Hang squat snatch, AMRAP 1-3 Ladders @ 50kg in 5min
C.Muscle Up cluster, 2.2.2 reps; rest 90sec x 5
D1.20 Unbroken wall ball shots @ 9-10kg; rest 1min x 3
D2.20 Unbroken pull ups; rest 1min x 3

Notes:

A1.90kg (20kg pull up), 100kg x 3 (25kg), 95kg (27.5kg), the front squats were a lil more tricky could've ans should've went higher on pull ups, did 5 reps of 27.5kg.
A2. 20kg, 25kg, 27.5kg
B. 4 rounds, was on course for 5 but tripped out and dropped bar before completing full ladder, so restarted that set.
C.Completed well, until last 2 reps were hand got torn, completed though
D1.Completed unbroken
D2.Completed unbroken

Wednesday 26th September - 2012

O-Lift tech + Aerobic cruise intervals

A.Split jerk, starting @ 70% RM, 2 confident/fast reps; rest 1:30x8 - add 2-5kg on sets 2,4,6
B.Power clean >>TNG transition into >> push jerk, 1.1.1.1.1 reps with good rhythm @ 50-60kg; rest 1:30 x 3
+
1 Round every 2min for 10min @ easy - moderate:
Run 250m
12pull ups
+
Rest 5min
+
1 Round every 2min for 10min @ easy - moderate:
6 DB power snatch/arm @ 20kg
8 Wall Ball shots
35 single skips


Notes:

A.Started on 67.5kg, then 70kg, 72.5kg, 75kg, this felt good
B.55kg, 60kg, 60kg, also went smooth
+
All completed @ moderate effort, all unbroken

Tuesday 25th September - 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 @ 66% RM; rest 1:30 x 4
A2.Close grip bench press @ 40x0, 3reps @ 66% RM; rest 1:30 x 4 - focus on snapping elbows @ top
B1.WTD back ext @ 10x0, 6.6.6 - drop set; rest 2min x 3 - heavier/harder than last week
B2.Slight incline DB bench press @ 20x0, 6.6.6 drop set; rest 2min x 3 - heavier/harder than last week
C.Sorenson hold, 40sec; rest 1min x 3
D.Side bridge, accumulate 2min

Notes:

A1.Completed @ 95kgs
A2.Completed @ 65kgs
B1.Completed all sets @ 25kg, 20kg, 15kgs
B2.Completed @ 28kg, 26kg, 24kg (last 2 sets on 24kg, 5 reps and 4 reps, left shoulder felt weak and pectoral as well)
C.Completed unbroken
D.side bridge with right forearm broken into 3 sets, side bridge on left forearm broken into 2 sets

Back after 3 days off training, good to be back!

Wednesday 19th September - 2012

Mobility + O-Lift tech + Aerobic power (low 02 exchange)

A.Behind neck split jerk, build to a confident but heavy single
B.TNG push jerk practice, 7reps with good rhythm @ 50-60kg; rest 90sec x 3
+
5min @ 75-80% aerobic effort:
10 Russian KBS @ 24kg
Run 50m
10 Air Squats
+
Rest 3min
+
5min @ 75-80% aerobic effort:
12 anchored sit ups
10 Box jumps @ 50cm
12 push press @ 25kg
+
5min @ 75-80% aerobic effort:
14 double unders
Row 10 strokes
20m Bear Crawl

Notes:

A.Built to 100kgs, this actually felt much easier can stick this all the time!
B.Done @ 50kg to focus on tech, still need a little bit more practice
+
A) 6 Rounds
B) 5rds + 12 + 2 Box jumps
C) 4rds

Aerobic felt okay, substituted the 50m run to shuttle run in the gym 5x10 metres
 
 
 

Tuesday 18th September - 2012

ALP2 - 3 x 3 (mixed)

15,10,5 @ 90-95%
42.5kg thruster
Burpees
+
Rest 12-15min
+
FT @ 90-95%
AMRAP (-3) ring dips - kipping
12 TNG Hang squat cleans @ 42.5kg
AMRAP (-2) ring dips - kipping
9 TNG Hang squat cleans @ 42.5kg
AMRAP (-1) rig dips - kipping
6 TNG Hang squat cleans @ 42.5kg
+
Rest 12-15min
+
3 Rounds @ 90-95%
Row 150m
AMRAP pull ups in 20sec

Notes:

Part (a) 2:50mins, broke the set of 10, thrusters are always a killer didn't feel as strong as before though!

Part (b) 4:02, broke the set of 9, AMRAP were as follows:
- 24 reps
- 10 reps
- 6 reps

Part (c) Pull ups: 15,12,10 reps

Was feeling the pinch on this session, wrecked!!

Monday 17th September - 2012

CP Based, LB bend/UB press HUT/speed + LB bend/UB press hyp + LB bend/press accessory

A1.Clean grip deadlift @ 40x0, 3reps @ 60% RM; rest 1:30x5
A2.Close grip bench press @ 40x0, 3reps @ 60% RM; rest 1:30x5 - focus on snapping elbows @ top
B1.WTD back ext @ 10x0, 6.6.6 - drop set; rest 2min x 3
B2.Slight incline DB bench press @ 20x0, 6.6.6 drop set; rest 2min x 3
C.Sorenson hold, 35sec; rest 1min x 3
D.Bear Crawl, 70m unbroken

Notes:

A1.Completed @ 90kg, felt stronger
A2.Completed @ 60kg, this also felt good
B1.20kg, 15kg, 10kg all on the GHD
B2.28,26,24kg, 26,24,22kg, 26,24,22kg
C.Completed felt better and stronger today
D.Also completed 7 laps of the gym floor