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.