Tuesday 30th October - 2012

CP based, LB bed/UB press HUT/Speed + LB bend/UB press hyp + LB bend/press accessory

A.Clean grip deadlift + Close grip bench press, 20min build to a heavy confident single in both
B1.Sumo deadlift @ 20x0, 6-8reps @ moderate - tough; rest 2min x 4
B2.Steeper incline DB bench press @ 20x0, 6-8 moderate - tough reps; rest 2min x 4
C.Sorensen hold, accumulate 4min* Every time you break complete 5 HSPU

Notes:

A.Built to 155kg for deadlift and 105kg for bench press
B1.100kg, 110kg, 115kg, 120kg
B2.24kg, 26kg, 30kg, 32kg
C.Completed unbroken on roman chair, was cheering as this was a major weakness.

Sunday 28th October - 2012

Aerobic Single

Row 7km @ easy effort

Notes:

Row completed @ easy effort, 30:41mins

Saturday 27th October - 2012

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

A1.Back squat @ 30x1, 1 rep; rest 4min x 3
A2.WTD chin up @ 20x2, 1 rep; rest 4min x 3
B.Squat snatch, 1 rep every min for 12min - add load per set, start @ 73% RM
C.Muscle up ladder, starting @ 1,2,3 etc; rest 30 sec b/t sets - how far can you go?
D1.27-30 Unbroken wall ball shots @ 9-10kg; rest 1min x 3
D2.27-30 Unbroken pull ups; rest 1min x 3

Notes:

A1.120kg, 125kg, 130kg
A2.35kg, 40kg, 40kg
B.57.5kg, 60kg, 62.5kg, 65kg, 67.5kg, 70kg, 72.5kg, 75kg, 77.5kg, 80kg, 82.5kg (f), 82.5kg (f)
C.got to round 7 only completed 5 reps though!!
D1.Wall balls have been tough, 1st round unbroken, next 2 broken
D2.All pull ups unbroken

Friday whilst at CFP was just playing around with snatch then started loading lightly, then hit a PR snatch of 85kg wasn't part of program but was just feeling it.

Thursday 25th October - 2012

O-Lift Tech/Dynamic

A.Split jerk, x2; rest 2:30 x 5 - start confident, finish moderate
B.1 Snatch Balance.1 OHS, x 1; rest 2:30 x 5, start confident, finish moderate
C.Pause & speed FS @ 60%, 22x1, 2 reps; rest 1min x 6
D1.20 Unbroken KBS; rest 2min x 3
D2.15-20 Unbroken ring dips

Notes:

A.50kg, 60kg, 65kg, 70kg, 75kg (1.1), sloppy effort on this today felt a lil awkward
B.50kg, 55kg, 60kg, 65kg, 70kg, also sloppy although felt better when snatch balancing
C.Completed @ 70kg
D1.Completed unbroken @ 32kg
D2.20reps, 17 reps, 15reps

Tuesday 23rd October - 2012

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

A1.Clean grip deadlift @ 30x0, 2reps @ 85% RM; rest 3min x 3
A2.Close grip bench press @ 30x0, 2reps @ 85% RM; rest 3min x 3
B1.Clean grip romanian deadlift @ 20x0, 6-8 reps @ moderate - tough; rest 2min x 4
B2.Steep incline DB bench press @ 20x0, 6-8reps moderate-tough; rest 2min x 4
C.Single leg sorensen hold, 60sec/leg; rest 30sec b/t legs x 3
D.5 Unbroken strict HSPU; rest as needed x 5 - add depth is easy

Notes:

A1.Completed @ 122.5kg
A2.Completed @ 85kg
B1.80kg, 90kg, 100kg, 110kg
B2.24kg, 26kg,28kg,30kg
C.Completed, last set on right leg a little tough
D.Completed unbroken

Sunday 21st October - 2012

Aerobic (single)

Row 5km @ easy effort

Notes:

Completed time was 22:31mins @ easy effort

Saturday 20th October - 2012

CP Based, FS/pull up intense + CP Squat battery + UB push/UB pull battery + CP Density

A1.Front squat @  30x1, 1rep; rest 4min x 3
A2.WTD pull up @ 20x2, 1rep; rest 4min x 3
B.Squat snatch, 1rep every min for 12min - add load per set, start @ 70% RM
C.30 Muscle ups, not for time @ 90% urgency
D1.27-30 UNbroken Wall ball shots @ 9-10kg; rest 1min x 3
D2.27-30 Unbroken pull ups; rest 1min x 3

Notes:

Tough session as had punchfit boxing course which consisted of a lot of practical and then 20 x 2min rounds of pad rounds

A1.110kg, 112.5kg, 115kg
A2.40kg, 45kg (f), 42.5kg
B.55kg, 57.5kg, 60kg, 62.5kg, 67.5kg, 70kg, 72.5kg (f), 72.5kg, 75kg, 80kg (f), 80kg (f), 72.5kg
C.Completed had timer on 3.52secs
D1.Not completed
D2.Not completed