20/8/11 7am

Run santa ponsa route 42.18
Took it easy

13/8/11 9am

Snatch / C&J practice

Snatch 80kg

C&J 107.5

10x10 T2B

13/8/11 7am

Run to gym el torro 44.18
Felt really hard tried to run fast but still got a slow time.

12/8/11 9am

3 x 3 min rounds
3 hang power clean 80kg
6 box jumps 30"
9 double unders
R1 2+6 BJ
R2 3
R3 3+1BJ

12 min AMRAP
400m run 5 Deadlifts 120kg
4 rounds 1 DL
Doubles started of really bad but got better. Should of gone heavier on the DL

12/8/11 7am

Speed session
Front squats 10x2 60kg

Bench press of pins 10x3 60kg

Sumo deadlift 10x2 80kg

11/8/11

5k row 29:28
Easy pace

10/8/11 11am

Back squat 132.5 5x3 very hard

Push jerk 92.5 3x3 very hard

Clean 112.5 1 rep

10/8/11 9am

OHS 40x3 60x3 70x3 80x3 90x3

7 rounds
Run 200m
7 C2B
7 FS 60kg
7 HSPU
18.18
felt good today PR in both

9/8/11 3pm

4 x 500m row with 3 min rest
1:30.7
1:35.5
1:38.8
1:39.4
Very hard legs felt dead

9/8/11 9am

TGU
3x16 3x24 3x32

Jack
10 rounds + 10 Kb swings PR
BUT need to work harder some times I pace it a bit to much

8/8/11 3pm

Front squat
120 x 3 x 3

Bench press
110 x 2 x 5 (missed last rep)

Deadlifts with fat grips
90 x 5 x 5

8/8/11

Strength
Power clean 5x3
100kg

Conditioning
For time:
10 Handstand push-ups
20 Wall ball shots, 10kg
30 Toes-to-bar
40 Power cleans, 60kg
50 Burpees
60 Sumo deadlift high-pull, 32kg
15.20

6/8/11 9am

Snatch practice

6/8/11 7am

Run to gym Santa ponsa route 44.13
Didn't feel great.

5/8/11 10am

Back squats
130 x 3 x 3

Press with fat grip
60 x 3 x 3
Power clean with fat grip
60 x 3 x 3

5/8/11 8am

20 cal row
30 wall balls 10kg
20 T2B
30 box jumps 24"
20 SDHP 50kg
30 burpees
20 STOH 60kg
3 rope climbs
14.52

4/8/11

Rest day

3/8/11 4pm

10 x 5 weighted pull up 16kg

3/8/11 1pm

Test 4
Deadlift 210kg
11 HSPUs

3 RFT
1 rope climb
10 ring dips
12 DL 140
Run 400
14:06

3/8/11 10am

Front squat
5x60 5x80 5x100 5x120

Bench press
60x5 70(+two 16kg KB) 3x5

Deadlifts

5x70 with FG x5

2/8/11 3pm

5 rounds
10 ab sling knee raises
20 Medi ball twist
10 GHD sit ups

3 rounds
1 min 20 KB swings 32kg
1 min 10 box jumps 30"
2 min rest
1 min 20 KB swings 32kg
1 min 10 box jumps 30"

Tough Wod need more work on box jumps

2/8/11 9am

Clean & Jerk 15 mins worked to 1 rep max
107.5kg

Test 2 (15 rep clean & Jerk)
14 reps at 70kg

Weight was hard but it was my grip that went on last rep

1/8/11 3pm

Strength work out with Phil
Back squats
60 x 5 / 80 x 5 / 100 x 5 / 120 x 5 / 140 x 3
Push press
40 x 5 / 60x5 / 80x4 / 80x5 / 80x5
Power clean
60x5 / 80x5 / 100x5 / 80x5 / 100x5

Need to work on the cleans still need to stop pulling early with the arms

1/8/11

Test 1
Bench press 120kg - pull ups 38 reps

Cindy
With C2B pull ups and games push ups
14 rds 8 push ups

Did 120 on the bench and it felt really good then try 125 and it felt like a tone will repeat this in 3 months time and i would like to get 130 and 45 pull ups
Cindy was tough with C2B and games push ups I need to work on the body wight stuff.

26/7/11

Snatch practice 85kg PR

C&J practice 105kg
PR on the Squat clean 112.5kg

Feeling tired going to take a few rest days will start again on Monday and Will do some testing

25/7/11 4pm

10 Muscle ups
10 KB double C&J 32kg
10 muscle ups
10 KB double C&J 24kg
10 muscle ups
10 KB double C&J 24kg
(21.04)

Will drop to the 24 KB until I can get my time down to 15 min for 3 sets

25/7/11 1pm

The Plymouth crippler

Run 1600m
20 HSPU
20 burpee box jump 24"
Run 800
30 KB C&J 32kg
30 KB high pulls
30 KB swings
Run 400 with KB
40 wall balls
40 burpees
40 Double unders
(38.05)
Tough Wod will try it again soon.

25/7/11 9am

Hang power cleans 85kg 10x3
Pistols 10x3 on each leg
On the min

Weighted chins worked to 32kg for 2
Weighted dips worked to 32kg for 5

The cleans felt good will move them up next week to 90, the pistols on the right leg were a struggle need to do a lot more work on these. Felt good doing the weighted chins and dips would like to get 10 reps with the 32 on the chins and 20 on the dips

24/7/11

Rest day

23/7/11 10am

Amanda
9-7-5
Muscle ups
Snatch 60kg
(8:24) PR

Tin man
5 RFT
5 x power clean 90kg
5 x bench press 90kg
(8:30)

23/7/11 7am

Run to gym El torro route 43.06

22/7/11 5pm

Sprint session 10 x short hill sprint with 10 push up start on the 2 mins

22/7/11 3pm

Front squat 110kg 10x2
HSPU off KB with 3 mats 10x2
On the min.

HSPU off the Kettle bells were very hard need to stick to these until I'm down to 1 mat

22/7/11 11am

21-15-9
KB swing 32kg
Burpees
4:13 Rx

DT
5 RFT
12 Deadlifts 70kg
9 Hang power cleans
6 jerks
12:22 Rx

21/7/11

Rest day

20/7/11 10am

OHS @ 70kg 3 x 10
Tuck pull ups 3 x 10
Every min on the min. The over head squats got easier as the sets went on and the tuck pull ups felt easy will try L pull ups next time.

2 min break then
Angie
100 pull ups
100 push ups
100 sit ups
100 squats
20.50 Rx
Pull ups were very bad need to work on high rep pull ups and push ups.

19/7/11 5pm

500m x 5 with 3 min rest

1:38.1
1:36.6
1:36.1
1:36.9
1:37.4

The goal is still to get all 5 sets at 1:35 will try harder next week

19/7/11 1pm

Snatch- worked to 70kg missed 80
C&J - worked to 100kg missed 110kg

Didn't feel great need to work a little more on technique

19/7/11 9am

Snatch balance worked to 90kg
Didn't feel to good needed to sit back on heels. (lower back was sore from yesterday's DL)

18/7/11 5pm

Lumber Jack 20. (26.09)

20 Deadlifts @ 125kg
Run 400m
20 KB Swings 32kg
Run 400m
20 OHS 50kg
Run 400m
20 Burpees
Run 400m
20 CTB pull ups
Run 400m
20 box jumps 24"
Run 400m
20 Squat cleans 50kg
Run 400m

Didn't have any dumb-bells so did the squat cleans with a bar-bell

18/7/11 11am

Deadlift 160kg 3 x 10
Muscle ups 4 x 10

Toes to bar 20 x
Back ext 20 x 5

The DL and MU were on the min DL felt heavy but will move up next time the MU were hard and needed a big Kip so will keep them at 4. T2b are still week and will stick a 1 min time cap on next time.

17/7/11

Rest day

16/7/11 7am

Run to gym the Santa ponsa route 40.01
About 8k a 3. 22 improvement in 3 weeks

15/7/11 5pm

10 x hill sprint on the 3 min

15/7/11 2pm

Nate 12 rnds 2 HSPUs

5 x 20 ghd sit ups

Didn't use the false grip on the MU

15/7/11 9am

10 x 3
Bench press 100kg
Back squat 130kg

Slow session will move the weight up on both next week

14/7/11

Rest day

13/7/11 12pm

5,4,3,2,1 x 2 on the min

Hang power cleans 80 kg
Pistols with a 5kg plate

13/7/11 9am

5 x 500m row with 3 min recovery
1:29.8
1:34.5
1:40.5
1:39:3
1:38.1
Very hard next week will try and get an even split will go for 1:35. X 5. Will stay with this for 5 weeks and then test 2k

12/7/11 6PM

C&J 110kg PR

12/7/11 10am

Snatch 60kg 2 reps on the minute for 10 min
C&J 80kg 2 reps on the min for 10 min

5 min AMRAP
75kg C&J = 22 reps

20 T2B
20 Back ext x 5

11/7/11 4PM

5-4-3-2-1 x 2
Front Squat 110kg
L Pull up

Was hard after the 7 workout L pull ups were sloppy need to work on them will add weight to front squat next time

11/7/11 2PM

The seven
7 HSPUs
7 Thrusters 60kg
7 K2E
7 DL 110kg
7 Burpees
7 KB Swings
7 Pull ups

(32.58)tried to stay at a 3.30 pace per round but couldn't keep it past the 4 round. Was very hot and struggled with my grip because I was sweating so much next time I try this Wod will try and Keep to a 4 min pace