Thursday 1st October - 2012

O-Lift tech/Dynamic

A.Split jerk; x1; every 90sec for 10sets @ 70% RM
B.1 High hang squat snatch every 90sec for 10 sets @ 70% RM
C.1+1/4 FS @ 60%, 20x1, 2 reps; rest 1min x 6 - be explosive on second drive up
D1.25 Unbroken KBS; rest 2min x 3
D2.10.10 Unbroken ring dips; rest 2min x 3

Notes:

A.Completed @ 70kg
B.Completed @ 60kg
C.Completed @ 70kg
D1.Completed all unbroken with a 32kg
D2.Completed all unbroken

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