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