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.