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