Wednesday 9th June 2010

7 sets of;

5 unbroken muscle ups

rest 20 secs

5 hspu

rest 20 secs

rehab, multi directional lunges

rest 3 mins

used 7.5kg dbells on the lunges for first 2 sets, then 10kg ones for remainder. Muscle ups remained unbroken throughout and hspu were unbroken until round 5.

Tuesday 8th June

A1. 35 unbroken pull ups; rest 20 secs; 3 sets

A2. Row 400m; rest 5 mins; 3 sets

B. 50 unbroken wallball; rest 2 mins; 3 sets

C. 25 GHD sit ups; rest 1 min; 3 sets

A1+A2 - completed, but very hard

B. Scaled this to 30 reps, simply battered still.

C. Completed.

Monday 7th June 2010

Rested Thursday and Friday of last week.

Saturday 5th June 2010

CrossFit Reading Strength and Power Meet, in association with FK.UK

First 4 events were as follows:

Deadlift 1RM - 175kg (Big PB, up from 162.5kg)

Log Clean and Press @ 80% of bodyweight - This was 60kg for me and i got 9 reps

Truck Pull - no idea on time, but kept it moving and covered the distance ok.

Medley - 30m course involving Prowler, Keg run and flip a big tire 6 times - again, no idea on time, but went at a steady pace.

After the 4 events i was lying in second place and qualified for the semi-finals which were:

Loading event - place 6 objects on a truck of increasing weight

48kg kettlebell

60kg anvil

50kg keg

50kg sandbag

75kg atlas stone

102kg atlas stone

Finished the event, last stone was rough!

Yoke walk of 30(ish)m with 150kg - completed, but slow

After these events, i had pretty much bombed out and finished third overall! Was still happy with this mind, but will put it right next year!

Sunday rested

Monday 7th June 2010

Back to OPT and Games prep for the event at Central Manchester in July.

6 sets of;

30 secs AMRAP of Clean and Jerk, 60kg

30 secs AMRAP of Box Jumps, 24"

30 secs AMRAP of Kettlebell Swing, 32kg

30 secs AMRAP of Double Unders

30 secs AMRAP of Burpees

Rest 10 mins

1 - 53 reps

2 - 63 reps

3 - 60 reps

4 - 61 reps

5 - 53 reps

6 - 64 reps

Tough WOD, still feeling the weekend.

                                                                

Wednesday 2nd June 2010

EUROPEAN REGIONAL WOD 1+2

In 15 mins, run 2km and in the remaining time get 70kg from the ground to overhead as many times as possible.

Run = 7.42

GTH = 27

Rest 30 mins

EUROPEAN REGIONAL WOD 3

20 Chest to Bar Pull Ups

20 Box Jump, 24"

20 Toes to Bar

80kg Overhead Walk for 10m, x 10

20 Toes to Bar

20 Box Jump, 24"

20 Chest to Bar Pull Ups

18.08 (cut-off for this was 15 mins i believe and so this would officially be classed as DNF)

Rest 20 mins.

EUROPEAN REGIONAL WOD 4

Run 400m

3 rounds of;

15 Snatch, 40kg

50 Double Unders

Run 400m

11.47

Fuuuuuuuuuuuuuuuucked.

Rest  for a few days before the competition methinks.

Wednesday 2nd June 2010

Sunday

1 hour trail run with 10kg vest

Monday

Snatch Grip Deadlift + Power Snatch + OHS + Snatch (as a complex) x3; rest 2.30

45kg-50kg-55kg

4 rounds of;

35 Wallball

20 Pull Ups

12.40

Tuesday

AM - 

7 Thrusters @ 70kg

14 Burpees

21 Pull Ups

14 Burpees

7 Thrusters @ 70kg

5.52

PM-

Shoulder Press 5x5

50kg-55kg-57.5kg(PB)-55kg-52.5kg

50 Double Unders

10 Burpees

40 Double Unders

10 Burpees

30 Double Unders

10 Burpees

20 Double Unders

10 Burpees

10 Double Unders

10 Burpees

6.36

Saturday 29th May 2010

Thursday - OFF

Friday

AM 

Deadlift @ 55% of 1RM; 6 sets of 2 reps; 45 seconds rest (90kg)

Wallball; 15 reps, x 3 sets; rest 30 seconds

5 mins muscle up practice; 15 reps in triples

Toes to Bar - 3 sets of 10 reps

PM

Hour mobility session with Jowse

Saturday

"Nutts"

10 HSPU

15 Deadlift @ 112.5kg

25 Box Jump @ 30"

50 Pull Ups

100 Wallball

200 Double Unders

400m run with 20kg plate

24.45

Wednesday 26th May 2010

A. Unbroken Pull Ups; 20 reps; 5 sets; 2 mins rest

B. Front Squat; 3-2-1; rest 5 mins

C. Tabata Sit Ups

D. Unbroken Double Unders; 30 reps; rest 45 secs.

A. Completed

B. 90kgx3-100kgx2-110kgx1(FAIL), got stuck just above parallel.

C. Subbed for GHD sit ups; 9-9-7-6-6-6-6-7 = 56 Total.

D. Completed

Tuesday 25th May 2010

Monday - rest day.

Tuesday - 

A. Power Snatch; 3-2-1; rest 5 mins

B. Snatch Pulls; @115% of 1rep in A.; 3 sets of 3; rest 3 mins

C. Tabata press ups - total reps

D. run 400m @ 90% effort; rest 3 mins x2

A. 50kg - 60kg(PB) - 70kg(PB)

B. 80kg across

C. 81 reps total (20-14-10-8-8-7-7-7)

D. 1.21 / 1.11

Good day's training. The 70kg power snatch equals my max legit snatch, better re-test that soon! 

Sunday 23rd May 2010

A. 30m sprints x3 (3 sets); rest 3 mins

B1. 20 Russian Swings: rest 20 secs (Used 40kg kbell)

B2. 15 unbroken Box Jumps; 3 sets; rest 3 mins (used 24" box)

C. AMRAP Double Unders - 5 attempts, rest as needed.

1 - 21 (Boooooooo)

2 - 60

3 - 63

4 - 100

5 - 106

Saturday 22nd May 2010

Part 1

Do the following complex unbroken;

6 power clean, 50kg

4 push jerk, 50kg

2 thruster, 50kg

Breathe 5 times

Row 350m

Rest 4 mins between rounds

3 sets

1. 1.49

2. 1.50

3. 1.53

Rest 20 mins

Part 2

3 sets of;

15 burpees

15 toes to bar

15 ring press ups

15 back extension

Rest is the time it took to do the previous set.

1. 3.05

2. 3.27

3. 3.39

Friday 21st May 2010

Hour long session with Jowse on more wacky rehab shizzle then;

A1. Close Grip Bench Press; 1-1-1-1-1, rest 3 mins

A2. 30 Unbroken Pull Ups, rest 3 mins

A1. 70kg-80kg-90kg-95kg(Fail)-92.5kg

A2. All 5 sets unbroken

Wednesday 19th May 2010

3 rounds of;

10 hang power clean, 70kg

run 400m rest 3 mins

+

3 rounds of;

10 push jerk, 70kg

350m row

Kept a running clock, splits as follows;

1. 2.18

2. 7.21

3. 12.27

1. 18.21

2. 24.40

3. 30.42 (Total time with rest periods)

   15.42 (Time without rest periods)

All hang power cleans unbroken, push jerk broken as follows;

1. 5-2-1-1-1

2. 4-3-1-2

3. 3-3-2-2

Tuesday 18th May 2010

A1. Overhead Squats; 3-3-2-2-1-1, rest 4 mins.

A2. Mixed Grip Pull Ups; 2-3 reps x6 sets, rest 4 mins.

Then 3 rounds of;

20 unbroken Wall Ball

15 unbroken Pull Ups

Rest 2 mins.

A1. 70kg-75kgF(2)-75kg-75kg-77.5kg-80kg

A2. 20kgx3-25kgx3-30kgx3-35kgx2-37.5kgx2-40kgx2

7.32 total time for the unbroken WOD

Rest 3 hours

Then AMRAP in 20 mins of;

21 Ring Dips

21 Kbell Swings, 32kg

4 rounds and up to 12 swings.

Monday 17th May 2010

Sunday

1 hour trail run on the Pennine Trail.

Monday

15 mins muscle up practice working on doubles with turn out at top and bottom

10 rounds of;

10 sprint burpees with jump to touch bar 18" above reach

rest 20 secs

30 double unders

rest 60 secs

All unbroken

15 mins of Turkish Get Up practice. Only used 16kg kbell. 

Friday 14th May 2010

A. Power Snatch - build to a tough one, not a 1RM, quickly; rest as needed
B. 1-10 CTB chin up ladder for time
C. GH Raises @ 1010; 15 x 4; rest 60 sec

A. 60kg

B. 3.54

C. subbed for hip extensions.

Thursday 13th May 2010

A1. Hang Squat Clean: 3-2-1-3-2-1; rest 10 seconds.

A2. HSPU, AMRAP x6 sets; rest 3 mins.

B. Front Squat: 3-3-3; rest 2 mins.

C1. Depth Press Ups, AMRAP (-3) x3 sets; rest 10 seconds

C2. Knees To Elbows: 15 unbroken x3 sets; rest 60 seconds

A1. 75kg-80kg-85kg-77.5kg-82.5kg-90kg(PB)

A2. 4-5-5-4-4-5

B. 90kg-90kg-90kg

C1. 12-12-10

C2. yup, yup and yup

Wednesday 12th May 2010

Enforced Rest week due to unbelievable draining tekkers of having a newborn!

Back to it today with OPT;

3 rounds of;

7 muscle ups

30 kettlebell swings, 32kg

10.32

Rested 3 hours

21 GHD sit ups

50 double unders

18 GHD sit ups

50 double unders

15 GHD sit ups

50 double unders

12 GHD sit ups

50 double unders

9 GHD sit ups

50 double unders

6.38

Good first session back.

Wednesday 5th May 2010

Barbell complex of;

5 unbroken deadlift

5 unbroken hang clean

5 unbroken push press

5 unbroken front squat

Up to 70kg

Then;

run 400m

3 rounds of;

15 power snatch, 40kg

35 double unders

run 400m

time - 10.42

then after a 25 minute rest, the finisher from OPT;

2 rounds of;

5 muscle ups

10 unbroken power cleans, 60kg

run 200m

4.45

Monday 4th May 2010

Weekend off saw the birth of my daughter Ellie Grace and so eating and sleep has been right out of the window! Accordingly, today's session sucked what little life i had left right out of me!

"Ellie"

21 Overhead Squats, 50kg

21 Pull Ups

42 Double Unders

15 Overhead Squats, 50kg

15 Pull Ups

30 Double Unders

9 Overhead Squats, 50kg

9 Pull Ups

18 Double Unders

8.23

Floored me! Will re-do this when i'm feeling good to go!

Friday 30th April 2010

Hour long PT with Jowse working on mobility. Hard.

UK and Ireland Sectional WOD 2:

5o double unders

3 rounds of;

3 ground to overhead, 60kg

10 toes to bar

40 double unders

2 rounds of;

3 ground to overhead, 60kg

10 toes to bar

30 double unders

1 round of;

3 ground to overhead, 60kg

10 toes to bar

8.42

Thursday 29th April 2010

part 1:
for score:
Row 1000m
(BWT in #/avg watts is score)

rest 60 minutes

part 2:
3 attempts:
Squat Clean x 5 touch and go
rest EXACTLY 3 min b/t sets
(highest total for 3 attempts in # is score; no rest at top or thigh or floor)

rest 2 hours

part 3:
As many rounds in 10 minutes:
3 muscle ups
3 Dead Lift - 315#/205#
3 triple unders

Part 1 - time = 3.31.6 (score for OPT - 297 average watts / 166.8lbs = 1.78)

Part 2 - 60kg+65kg+70kg = 195kg (very happy with how easy these felt. In hindsight could've got 80kg on this, bit back was feeling fine - bonus!)

Part 3 - used 130kg instead of prescribed 142.5kg cos of glass back. Got 6 rounds out. There was rounding of the back so will go lighter next time.

Wednesday 28th April 2010

3 sets for times:
25 push jerk - 52.5kg
Row 500 m @ 90%
30 box jumps - 30"
rest 5 min

1. 6.27

2. 6.35

3. 6.20

Hard workout.

Tuesday 27th April 2010

A. 25 CTB chin ups - each set for time
(focus is highest speed possible per set - rest 3 min b/t sets x 5)
B. High Bar Back Squat @ 30X1; 2-3 x 5; rest 4 min
C. L Sit - amsap x 5 attempts; rest 90 sec b/t sets

A. 1 - .44, 2 - 1.05, 3 - 1.17, 4 - 1.35, 5 - 1.47 (first set unbroken, the rest, very)

B. 70kg, 90kg, 100kg, 105kg, 110kg

C. 23secs, 18secs, 22secs, 15secs, 19secs.  Suck

Monday 26th April 2010

Friday had another session with Jowse sorting out my back. It's progressing nicely.

Weekend off.

Monday

A1. Hang Power Clean - 2,2,2,1,1; rest 3 min
A2. HSPU - amrap x 5; rest 3 min
B1. Clean Pulls @ 12X0; 3,3,3,3,3; rest 3 min
B2. Dips @ 31X1; 2-3 x 5; rest 3 min
C. KBS - 20 heavy swings overhead; rest 1 min x 3

A1. 70kgx2, 75kgx2, 77.5kgx2, 80kgx1, 82.5kgx1

A2. 7 - 5 - 5 - 5 - 3 (all head to deck, strict)

B1. 90kgx3, 100kgx3, 110kgx3, 120kgx3, 130kgx3

B2. All sets with 10kg weighted vest

C. All 3 sets unbroken with 32kg kbell.

Good day's training. Back is holding and feeling strong. Fingers crossed.

Thursday 22nd March 2010

Thursday

"The 3D Gauntlet"

In a 30 minute window;

Complete "Grace",

75 knees to elbows, every time you break, do 35 double unders

Then in the remaining time, do AMRAP;

"Half Kelly"

Run 200m

15 box jumps, 20"

15 wall ball

Got 5 full rounds of the AMRAP plus up to 5 wall ball of the 6th round.

Fun wod!

Oh, also got a "Grace" PB of 5.45!

Wednesday 21st April 2010

AM

3 rounds for time of;

50 double unders

7 muscle ups

10 hang power cleans, 60kg

8.59

PM

Run 800m

Rest 7 mins

3 rounds

1 - 2.37

2 - 2.42

3 - 2.49

Tuesday 20th April 2010

warm up / mobility

A1. Clean - 2,2,2,1,1,1,1; rest 180 sec
A2. Bench Press - 1,1,1,1,1,1,1; rest 180 sec

A1. 60-65-70-75-77.5-80-82.5

A2. 70-72.5-75-77.5-80-82.5-85

Only time for part 1 today. Will double up tomorrow. Back is feeling good.

Monday 19th April 2010

Weekend was a wash out training-wise. Travelled to CF Central London to help coach on the Certification there. Good times, but tiring weekend!

Monday.

As many rounds in 10 minutes:
1 rep [Power Clean x 1/Jerk x 3 - 70% of 1RM C&J]
20 double unders

Used 62.5kg and got 9 rounds, plus the power clean and 2 jerks.

Back feeling cool.

Thursday 15th April 2010

A. Hang Squat Clean - build quick to a tough 1, not a 1RM effort
B1. Front Squat @ 30X1; 2-3 x 5; rest 20 sec
B2. 25 unbroken chin ups; rest 4 min - 5 sets

A. Built up to a pretty comfy 80kg.

B1. 60x3 / 65x3 / 70x3 / 75x3 / 80x3

B2. All unbroken.

Session tomorrow with Jowse (who now wants to be called Dumbledore, not Potter cos apparently he's more badass!)

Wednesday 14th April 2010

A1. OHS @ 42X1; 4-6 x 6; rest 120 sec
A2. Med Grip Pronated Chin Ups + 1/4 BWT; amrap strict x 6 sets; rest 120 sec
B. HSPU skill work - 10 min

A1. 40x6 / 42.5x6 / 45x6 / 47.5x6 / 50x6 / 52.5x6, Tempo was hard...

A2. 6 reps throughout with 17.5kg dbell.

B. Used this as an AMRAP drill. Got 30 reps in 9mins 47secs. Which took 3 mins off my last 30 HSPU for time score! Guess this putting on weight stuff hasn't affected me bodyweight drills negatively!

Tuesday 13th April 2010

Limited time due to a course today so made up yesterday's part 2 from OPT;

100 knees to elbows for time. Every time you break do 35 double unders. The prescription was for unbroken sets of 35, but been as time was an issue, simply got the job done, regardless of broken sets. Still managed about 4 sets unbroken mind.

Time - 11.04

Monday 12th April 2010

Saturday and Sunday off.

Monday 12th April 2010

Mobilised then Part 1 of OPT;

part 1:
7 sets:
5 muscle ups
10 touch and go unbroken Dead Lift - 225#/155#
(on a 2 minute timer; if you fail to complete the sets in 2 minutes, you rest the following 2 minutes then record how many sets you were able to complete on the 2 minutes - 7 is obviously the goal)

All sets completed in the allotted time. Used a pyramid with the deadlifts to see how the back held.

Set 1 @ 70kg

Set 2 @ 80kg

Set 3 @ 90kg

Set 4 @ 100kg

Set 5 @ 90kg

Set 6 @ 80kg

Set 7 @ 70kg

Tough one...

Friday 9th April 2010

Mobilisations and rehab moves. 

North European Sectional Chipper:

35 SDHP, 40kg

50 Box jump, 20"

35 Push press, 40kg

50 Squats

35 Toes-to-bar

50 Kettlebell swings, 24kg

30m Walking lunge, 24kg 

50 Burpees 

19.09

Thursday 8th April 2010

Mobilisation / rehab moves via the Jowsenator.

1-2-3-4-5-6-7-8-9-10 unbroken sets of hang squat snatch with 40kg in 19.57

Rest 20 mins

In a 1 minute window, prowler sprint there and back (25-30m course) with 30kg loaded.

In the remaining time, leather the battling ropes.

Rest 2 mins.

5 rounds.

This workout was no. joke. 

Wednesday 7th April 2010

Hour session with my pal Jowsey Potter. Doing this once a week to keep on top of my mobility and function.

Then fancied the .com WOD.

Row 500m

150 double unders

50 burpees

9.50

Back to OPTekkers tomorrow.

Tuesday 6th April 2010

Sunday

Rest, ate chocolate, drank wine.......messy.

Monday

A. Push Press @ 12X1; 2-3 x 6; rest 240 sec
B. KBS Unbroken x 30 - 5 sets; rest 1 min b/t sets

A. 60kg, 62.5kg, 65kg, 67.5kg, 70kg, 72.5kg

B. Used a 16kg bell throughout.

Tuesday

4 sets - rest 2 min b/t sets:
15 touch and go power snatch - 60% 1RM
R0w 250 m @ 80%
15 touch and go power snatch - 50% 1RM

Rest 10 min

4 sets - rest 2 min b/t sets:
15 unbroken chin ups
75 double unders
15 unbroken chin ups

60% snatch was 35kg, 50% snatch was 30kg. First set unbroken, Second and third heavily broken, back was tightening up big style so binned the 4th set.

Times;

1 - 3.23

2 - 4.02

3 - 4.59

4 - /

Second section as rx'd. times ;

1 - 3.42

2 - 2.54

3 - 3.23

4 - 3.16

Hard session. Finished with barbell lunge walk and built up to x5 on each leg with 90kg.

Saturday 3rd April 2010

Friday was rest dizzle.

Saturday

part 1:
A1. Back Squat @ 30X0; 6,6,4,4,2,2; rest 180 sec
A2. CTB Chin Ups - 20 unbroken x 6; rest 180 sec
B1. DB Walking Lunges @ 10X0; 6/leg x 3; rest 120 sec
B2. GHD Sit Ups 2 hands overhead @ 2121; 20 x 3; rest 120 sec

rest 4+ hours

part 2:
5 x [1 min for as many rounds]:
4 burpees
15 unbroken double unders
rest 3 min b/t rounds

A1. 60kg, 70kg, 80kg, 90kg, 100kg, 105kg (belted and feeling good)

A2. All unbroken.

B1. Used 2 30kg dbells throughout

B2. Subbed for unbroken strict knees to elbows

Rested about 5 hours which included the mother of all desserts (glycogen replenishment right?)

Part 2;

Round 1 - 2 rounds + 4 burpees

Round 2 - 2 rounds + 4 burpees (Got to 7 d/u)

Round 3 - 2 rounds + 4 burpees (Got to 14 d/u, bastardo)

Round 4 - 2 rounds + 4 burpees (Got to 5 d/u)

Round 5 - 1 round + 4 burpees (Then missed a boat load of unbroken sets!)

Thursday 1st April 2010

Rehab moves.

3 rounds of;

run 800m

rest 3 mins

row 800m

rest 3 mins

aim is to get the same times on all work intervals.

Runs;

1 - 2.58

2 - 2.56

3 - 2.53

Rows;

1 - 3.01

2 - 2.56

3 - 2.55

Wednesday 31st March 2010

A1. Clean Grip Dead Lift @ 52X1; 4-6 x 5; rest 120 sec
A2. 14" Close Grip Bench Press @ 40X1; 3.3.3 x 5; rest 120 sec
B1. Russian KBS - 30 unbroken x 3; rest 90 sec
B2. Kipping Ring Dips; 30 x 3; rest 90 sec
C. GHD Back Extensions @ 4022; 10-12 x 3; rest 90 sec

A1. kept at 60kg for all sets

A2. kept at 60kg for all sets

B1. kept at 24kg bell

B2. very, very, no wait.......very broken!

Binned the GHD for an hour with Jowsey Potter, rehabbing my back. Progress.

Tuesday 30th March 2010

Getting to the bottom of this trouble. My whole anterior chain is TOOOOOOOIGHT! Made progress today.

Enough progress to have a stab at OPT today.

A1. Back Squat @ 40X0; 4-6 x 5; rest 20 sec
A2. DB Walking Lunges @ 20X0; 8 steps/leg x 5; rest 120 sec
A3. Weighted Chin Ups @ 30X0; 2-3 x 5; rest 20 sec
A4. Kipping Chin Ups - chin over vertical plane; 20 x 5; rest 120 sec
B. GHD Sit Ups - 2 hands overhead @ 3131; 15-20 x 5; rest 60 sec

A1. 60-65-70-75-80kg (all x6 reps)

A2. kept at x2 22.5kg dbells

A3. 20(3)-30(2)-25(3)-25(3)-25(3)

A4. Good to go. Mix of butterfly, regular and chest to bar.

B. Skipped these to work on more mobilisation.

Monday 29th March 2010

Mobilise.......lots.

Weighted lunge, trying to get some leg work done without destroying my back.

40x5 each leg

50x5 each leg

60x5 each leg

70x10 each leg

Felt pretty cool, might throw these in pretty regularly. 

Sunday 28th March 2010

Friday 26th March 2010

Rest Day, plenty of stretching and mobilising

Saturday 27th March 2010

"Spealler Vs Khalipa" WOD: Used 60kg instead of rx'd 70kg.

Gave myself a 20 minute cut-off and got to 7 reps in the 9 rep round of clean and jerks.

Back is deffo hip flexors related, can't straighten up today.

Thursday 25th March 2010

Back locked up again today, not happy, but we'll keep pushing through. The deadlift WOD earlier this week was a stupid decision. 

A. Overhead Squat 1-1-1 (rest 5 mins), 60kg-70kg-75kg. Lame.

B. Thruster work, did a 5 minute max reps at 45kg. Got 40 reps, lame.

C. Supposed to be sprints, binned it to feel sorry for myself, lame.

Tomorrow's another day.

Wednesday 24th March 2010

Mobilise

5-3-1 programme:

Week 1

5 reps at 70kg

5 reps at 80kg

5 reps at 92.5kg

A1. Front Squat 1-1-1, rest 3 mins - 80kg-82.5kg-85kg

A2. Pull Ups 15-15-15 (unbroken), rest 3 mins

B. Hang Power Cleans 3-3-3, rest 2 mins - 70kg-72.5kg-75kg

C1. Strict Knees to Elbows 15-15-15, rest 30 secs (sub for GHD sit ups)

C2. Double Unders 50-50-50, rest 30 secs

Back is holding......just.

Tuesday 23rd March 2010

Mobilise

A1. Press 1-1-1

Rest 3 mins

A2. Kettlebell swings (32kg) 15-15-15

Rest 3 mins

Trying out the 5-3-1 system too so did up to a set of back squat at 70kg (65%) for 5 reps.

Then as CrossFit 3D had "Helen" programmed, thought i'd jump in and see how it went.

8.30 as rx'd. Ran the 400's at about 85%.

Monday 22nd March 2010

Had a few days off over the weekend judging at the UK and Ireland Sectional for the CrossFit Games. Great experience.

Back to it with the .com WOD today.

3 rounds for time of;

125kg deadlift, 10 reps

50 double unders

11 mins on the nose.

Wednesday 17th March 2010

Wednesday 17th March 2010

Mobilise

6 rounds:

15 unbroken pull ups

20 unbroken press ups

25 unbroken sit ups

30 unbroken squats

Rest 2 minutes.

1 - 2.14

2 - 2.04

3 - 2.16

4 - 2.19

5 - 2.36

6 - 2.28

Aaaaaaaaaall about the press ups...

Happy to get everything unbroken though.

Tuesday 16th March 2010

Tuesday 16th March 2010

Mobilise

A. Power Clean 1-1-1-1-1, 4 mins rest between attempts.

70kg

75kg

80kg

75kg

75kg

(missed 85kg twice, bottled the pull under, will work on this)

B1. Back Squat 2-3 reps x4 sets, 3 mins rest

B2. Weighted Pull Ups 2-2-1-1, 3 mins rest

BS - 90kg x3

WPU - 25kg x2

BS - 100kg x3

WPU - 27.5kg x2

BS - 105kg x2

WPU - 35kg x1

BS - 110kg x2

WPU - 40kg x1

Very happy with the back squat, heaviest i have squatted in the best part of 6 months due to niggling injuries. The mobilisation work i have been doing is really working well.

Finisher with Jamie on the Prowler involved x4 sprints and x4 seated drags with it loaded at 40kg. 

Monday 15th March 2010

Rested Sunday (Cheat Day!)

Monday 15th March 2010

Mobilise

Part 1:

Max reps 60kg bench press

Rest 3 mins

Max calorie row in 60 secs

Rest 3 mins

5 rounds.

BP = 15 reps

Row = 28 cals

BP = 15 reps

Row = 28 cals

BP = 12 reps

Row = 26 cals

BP = 12 reps

Row = 24 cals

BP = 11 reps

Row = 26 cals

Rested about 6 hours (prescribed was 2, but hey, whaddya gonna do?)

Part 2:

Run 400m

300 double unders

Run 400m

12.04

Sunday 14th March 2010

Next batch of training is based on OPT programming with a few bits and bobs of my own thrown in.

Before every session, i mobilise as per the advice of Jami. Hips, adductors, calves and shoulders.

Thursday March 11th 2010

Part 1:

Power Snatch combo; 1-1-1, 7rounds with 3 mins rest

50kg

55kg

57.5kg

50kg

50kg

50kg

50kg

Rested about 15 mins

run 400m, rest 2 mins

4 rounds.

1.10

1.12

1.14

1.18

Friday March 12th 2010

Thruster 5-5-5

55kg

60kg

70kg (Failed on 4th rep, crunched my back like a beaut, doh.)

'muscle' "Annie";

50 double unders

2 muscle ups

40 double unders

4 muscle ups

30 double unders

6 muscle ups

20 double unders

8 muscle ups

10 double unders

10 muscle ups

13.03

Saturday 13th March 2010

Part 1;

5 rounds of;

15 burpees

10 power clean @65% of 1RM (65kg)

15 chest to bar pull ups

Rest 3 mins.

2.32

3.35

3.52

4.22 (boo!)

3.57

Rest 2 hours

1x power snatch and then as many reps as possible overhead squat. 5 genuine attempts at a max.

50kg + 12 reps

55kg + 10 reps

50kg + 6 reps

50kg + 8 reps

50kg + 9 reps.

So i'm pretty new to this blogging melarkey. Thought i would start my training log on-line for a bit of accountability.

So instead of posting up everything thus far i think i will go ahead and start it off with this week's worth...

At the moment i am following OPT's blog.

Monday 8th March:

Hip mobilisations

50 double unders

5 thrusters, 42.5kg

40 double unders

10 thrusters, 42.5kg

30 double unders

15 thrusters, 42.5kg

20 double unders

20 thrusters, 42.5kg

10 double unders

25 thrusters, 42.5kg

15.47 

Rest 6 hours

150 kettlebell swings, 32kg

13.03

Tuesday 9th March:

Hip mobilisations

Build up to a max on the Bear Complex;

1 power clean

1 front squat

1 push press

1 back squat

1 push press

x7, only allowing 'touch and go' at the deck.

Had to do 5 sets and so did it with 40kg-45kg-50kg-45kg-40kg.

Rest 6 hours

5 sets of;

row 1 min for max metres

rest 2 mins

rest 10 mins

5 sets of;

row 30 secs for max metres

rest 2 mins

1 minute intervals broke down as 314m-308m-297m-296m-289m.

30 second intervals broke down as 163m-162m-163m-163m-163m.

Total metres of 2318m

Wednesday 10th March:

Hip mobilisations

Screwed this up something royal. Was supposed to be 'death by chest to bar pull up' followed by 'death by burpee'.

I read it as a max unbroken set and so did that. Boo.

Max set of unbroken chest to bar pull ups = 27

Max set of unbroken burpees = 29