After a long hiatus I have decided to start logging my training on line again.
I'm currently waiting to see the upper limb specialist to determine if/what surgery I require. I am also using this time to allow my back to heal which I injured during the Athlete Games qualifiers back in November. That mean's no heavy squatting, deadlifts, cleans, snatches, kipping gymnastics movements or other movements that aggravate the shoulder or the back.
Currently my split is a lot of bodybuilding style strength work and long aerobic sessions.
6 minute AMRAP
Prone pull @ last weeks 5rm (Performed in singles)
- 51 reps
8 minute AMRAP
10 ring rows
10 CGBP @40kg
- 7 rounds, ring rows got tough, had to break them up after 4 rounds. CGBP was too light, should have used 50-60kg
RFESS; 3x12; 2 mintue rest
- 16/hand, legs were pumped!
Back extension; 3x20
- 15kg
Row; 20:10 x4; 2 minute rest x3
- 105, 106, 107, 105 / 105, 105, 105, 104 / 107, 104, 101, 102m.
.
Monday 16 March 2015
Friday 31 October 2014
30.10.2014 - AM Z1 + PM ME Lower
AM
30 minute Z1 row
PM
A. Dip jumps; 3x5@30kg
B. Sumo deadlift; heavy single
- 60(5), 80(5), 100(3), 120(3), 140(2), 150, 160, 170, 175, 180, 190. Felt weak here, i pulled 180 for a triple while on holiday a few months ago but 180 was a struggle for a single today.
C1. Back squat; 3x5@75%
C2. Wtd. pull up; 3-3-3
- 12, 16, 20
D. Bulgarian split squat; 8/leg; 2 minute rest
- 40, 45, 50. Stayed light as i haven't done these for a long time. Pretty good quad pump going on.
E. Barbell glute bridges; 3x15; 90 seconds rest
- 50, 70 with shoulders on a bench, didn't like this set up so dropped to shoulders on the floor for the last set at 90kg. Much better, could actually feel my glutes working.
5RFT
15 GHD sit ups
50 double unders
- 6:54 unbroken, GHD sit ups got tough!
30 minute Z1 row
PM
A. Dip jumps; 3x5@30kg
B. Sumo deadlift; heavy single
- 60(5), 80(5), 100(3), 120(3), 140(2), 150, 160, 170, 175, 180, 190. Felt weak here, i pulled 180 for a triple while on holiday a few months ago but 180 was a struggle for a single today.
C1. Back squat; 3x5@75%
C2. Wtd. pull up; 3-3-3
- 12, 16, 20
D. Bulgarian split squat; 8/leg; 2 minute rest
- 40, 45, 50. Stayed light as i haven't done these for a long time. Pretty good quad pump going on.
E. Barbell glute bridges; 3x15; 90 seconds rest
- 50, 70 with shoulders on a bench, didn't like this set up so dropped to shoulders on the floor for the last set at 90kg. Much better, could actually feel my glutes working.
5RFT
15 GHD sit ups
50 double unders
- 6:54 unbroken, GHD sit ups got tough!
28.10.2014 - DE Upper
AM
A. CGBP; 9x3@70%; EMOM
- 73kg
B. Seated DB press; 8rm
- 10kg easy peasy, 15kg easy peasy, 20kg definite 8rm!! Left are was really struggling to lock out.
10 minute AMRAP
3 muscle ups
5 burpee box jump - 30"
200m run
- 5+8.
PM
A1. Ring push ups; AMRAP x5 sets; 1 minute rest
- 31, 21, 16, 16, 13
A2. Strict pull ups; AMRAP x5 sets; 1 minute rest
- 12, 10, 9, 8, 8,
5 sets @90%
20 cal row
15 kb swings - 32kg
- 90s rest
- 5 minute rest
5 sets @90%
20 cal row
15 kb swings - 32kg
- 90s rest
A. CGBP; 9x3@70%; EMOM
- 73kg
B. Seated DB press; 8rm
- 10kg easy peasy, 15kg easy peasy, 20kg definite 8rm!! Left are was really struggling to lock out.
10 minute AMRAP
3 muscle ups
5 burpee box jump - 30"
200m run
- 5+8.
PM
A1. Ring push ups; AMRAP x5 sets; 1 minute rest
- 31, 21, 16, 16, 13
A2. Strict pull ups; AMRAP x5 sets; 1 minute rest
- 12, 10, 9, 8, 8,
5 sets @90%
20 cal row
15 kb swings - 32kg
- 90s rest
- 5 minute rest
5 sets @90%
20 cal row
15 kb swings - 32kg
- 90s rest
27.10.2014 - AM Z1 + PM Lifting
AM
7000m row @Z1 pace
- 30 hollow rocks every 1000m
PM
A. Snatch + OHS; heavy complex in 10 minutes
- 90, 95xxx. Snatch just felt off today, got under 95kg three times but just kept losing it forward. Frustrating!
B. C&J; 90%x1x2
- 118kg. Jerk felt tougher than it should.
C. Anderson front squat; build to max
- 60, 70, 80, 90, 100, 105, 110, 115, 117.5, 120, 122.5x. Wow these are tough!
D. Front squat; 3x3@80-85%
- 115kg
E. Clean pulls; 5x2@110%
- 148kg, heavy shit!!
7000m row @Z1 pace
- 30 hollow rocks every 1000m
PM
A. Snatch + OHS; heavy complex in 10 minutes
- 90, 95xxx. Snatch just felt off today, got under 95kg three times but just kept losing it forward. Frustrating!
B. C&J; 90%x1x2
- 118kg. Jerk felt tougher than it should.
C. Anderson front squat; build to max
- 60, 70, 80, 90, 100, 105, 110, 115, 117.5, 120, 122.5x. Wow these are tough!
D. Front squat; 3x3@80-85%
- 115kg
E. Clean pulls; 5x2@110%
- 148kg, heavy shit!!
Monday 27 October 2014
25.10.2014 - AM DE Lower + PM Throwdown
AM
A. Depth jumps; 9x3; 24" to 24"
B. Pause back squat; 12x2@70%; EMOM
C. Snatch pull; heavy triple
- 60, 80, 90, 100, 110, 120. I wanted to make sure that these still resembled a snatch pull and didn't just turn into deadlifts.
D1. Ring row; 8-12 x3; 30s rest
- Comfortable sets of 12
D2. Back rack reverse lunge; 8/leg x3; 2 minute rest
- 60, 70, 80. First time doing these, could really feel tightness in my hip flexors at first but that worse off after the first set. Will go heavier next time i see these.
PM
Another Saturday afternoon throwdown with Ben, this time Ports and Kez joined us.
For time:
40 pistols
30 C2B pull ups
15 power snatch @50/70kg
30 pistols
20 C2B pull ups
10 power snatch
20 pistols
10 C2B pull ups
5 power snatch
- 14:37. Moved through the pistols without a problem. Pull ups felt awesome today broke the set of 30 into 20-10, then went unbroken for the sets of 20 and 10. The power snatch on the other hand felt dreadful! Watching some footage of the workout i noticed that i'm not catching the bar with my torso upright, instead i'm sort of dive bombing my head and chest through. I need to work on this and make my power snatches much more efficient
A. Depth jumps; 9x3; 24" to 24"
B. Pause back squat; 12x2@70%; EMOM
C. Snatch pull; heavy triple
- 60, 80, 90, 100, 110, 120. I wanted to make sure that these still resembled a snatch pull and didn't just turn into deadlifts.
D1. Ring row; 8-12 x3; 30s rest
- Comfortable sets of 12
D2. Back rack reverse lunge; 8/leg x3; 2 minute rest
- 60, 70, 80. First time doing these, could really feel tightness in my hip flexors at first but that worse off after the first set. Will go heavier next time i see these.
PM
Another Saturday afternoon throwdown with Ben, this time Ports and Kez joined us.
For time:
40 pistols
30 C2B pull ups
15 power snatch @50/70kg
30 pistols
20 C2B pull ups
10 power snatch
20 pistols
10 C2B pull ups
5 power snatch
- 14:37. Moved through the pistols without a problem. Pull ups felt awesome today broke the set of 30 into 20-10, then went unbroken for the sets of 20 and 10. The power snatch on the other hand felt dreadful! Watching some footage of the workout i noticed that i'm not catching the bar with my torso upright, instead i'm sort of dive bombing my head and chest through. I need to work on this and make my power snatches much more efficient
24.10.2014 - AM Z1 + PM Max Effort Upper
AM
30 minute AMRAP @Z1 pace (95-127bpm)
500m row
1000m wattbike
PM
A. Crossover symmetry
B. Bench press; build to max
- 40, 60, 70, 75, 80, 85, 90, 95, 100, 105. Matched my PB but felt better than i remembered, don't think i had more in me and didn't want to finish on a missed lift so i left it here.
C. 3 sets
8 strict press
8 behind the neck pull ups
10 rounds @85-90%
250m row + even/odd
1 minute rest
Even = 10 ohs @60kg
Odd = 10 lateral burpees
- Averaged 1:47-1:47/500m for all 10 rows. Played with different methods for getting into position for the ohs each round.
30 minute AMRAP @Z1 pace (95-127bpm)
500m row
1000m wattbike
PM
A. Crossover symmetry
B. Bench press; build to max
- 40, 60, 70, 75, 80, 85, 90, 95, 100, 105. Matched my PB but felt better than i remembered, don't think i had more in me and didn't want to finish on a missed lift so i left it here.
C. 3 sets
8 strict press
8 behind the neck pull ups
10 rounds @85-90%
250m row + even/odd
1 minute rest
Even = 10 ohs @60kg
Odd = 10 lateral burpees
- Averaged 1:47-1:47/500m for all 10 rows. Played with different methods for getting into position for the ohs each round.
Friday 24 October 2014
23.10.2014 - Weightlifting
A. Crossover Symmetry
B. Snatch balance; build to max
- 40 - 100, 105 PB, 110 PB, 115 x. Close miss at 115kg, more confidence and focus on pushing into the bar and i'll have it next time.
C. Power snatch + snatch; EMOM x5 @70%
- 70kg, focused continuing to pull all the way through.
D. Clean + 2 Jerks; EMOM x10 @70%
- 92kg, comfortable weight but the jerk felt off.
E. Glute ham raise; 4x8
- 2 sets at body weight, 2 sets with a thin red band assisting. I need to work on keeping the glutes engaged to avoid shooting the hip back.
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