DWF Team Training

AM
Strength
Press - 1x3@70%, 1x3@80%, 1x3+@90%
40
45
50x8 - slight shoulder pain the limiting factor here.

Deadlift - 1x3@70%, 1x3@80%, 1x3+@90%
115
130
145x11

Accessories - superset
Strict ring dips - 3x8
BW across

Glute ham raises - 3x8
BW across

PM
DWF Team Training
Warm Up - 10 mins
In pairs one working at a time (try to go unbroken)
50 Double unders
25 KB swings - 32kg
20 Wall balls - 9kg to 10ft

Everything unbroken.

Strength - 15 mins
In 3's (one female two males
Establish 1rm Thruster
50
80
90
95
97.5 PB
100 x

Bar taken from the ground.

Skill - 10 mins
In 3's (one female two males)
OH Squat - 3xMax UB
20
20
20

Cut off was 20 reps to stick to the time limit.

WOD
In 3's (one female two males)
12 minute AMRAP
4 STOH - 60kg
8 Burpees

13 Rnds

Finisher
5x200m Relay

2:49

Back at it

Yesterday was the first day since last Tuesday my neck has been pretty much pain free and back to normal.

25/09/12

Strength
Bench Press - 1x3@70%, 1x3@80%, 1x3+@90%
65
70
80x11

Back Squat - 1x3@70%, 1x3@80%, 1x3+@90%
90
100
115x8

Was squatting during a busy class so didn't want to go close to failure and have to ditch, stopped about 3-5 reps early.

Accessories
1a) Bulgarian Split Squats - 3x8 (each leg)
30kg across

1b) Strict Pull Ups - 3x8
Bodyweight across

Conditioning
300 double unders for time - 3:26

4 trips.


26/09/12
BB Gymnastics
1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
40
50
60
70
75
80
85
90
95
100

Was planning on staying light on these just to test the neck out but everything was feeling good so i worked up to 100kg and stopped there.

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.
60
70x2

2b) 3X5 Split Press– heavier than last week, rest 60 sec.
30
40x2

Stayed light on these two exercise just to test the neck out again.

Push ups
14
19
14
14
23

Conditioning
2k Row - 7:20.2 PB

Can definately go quicker next time, my glutes were on fire after 500m due to the doms from the split squats last night.

Shitty day!

Conditioning
50 burpees for time - watch didn't start, but it's reps in the tanks.

BB Gymnastics
Every 30s for 5 minute 2 snatch @ 75%
60kg all touch and go apart from 1 fail.

Every 30s for 5 minutes 1 clean & jerks @ 75%
90kg

Tweaked something in my neck on my last rep so had to stop my session here. Really painful when i try and tilt my head back.

Strength & 15 Min AMRAP

Strength
Bench Press - 1x5@65%, 1x5@75%, 1x5+@85%
60x5
70x5
75x12

Back Squat - 1x5@65%, 1x5@75%, 1x5+@85%
80x5
90x5
105x20

Accessories
Stirct Pull Up - 3x8
Body weight

Bulgarian Split Squats - 3x8
Body weight

Pull ups were fairly easy will add 5-10kg next week, split squats were very easy will add 10-20kg next week.

Rest 1 hour

Conditioning
15 minute AMRAP
7 Burpees
14 Wall ball 9kg/10ft
21 Double unders

9+14 Rxd

Decided before i started to pick a pace and try and maintain it for the full 15 minutes. At the end of the 15 minutes i wasn't gasping for air but was out of breath, for a change it was muscular fatigue slowing me down instead of my lungs. I was unbroken through out apart form a couple of trips on the DU's

OLY Accessory Work

BB Gymnastics
1) Split Jerk
warmed up to 100kg
100
105
110
115
120 PB
125x

2a) Front Squat - 3x3
100
105
110

2b) Clean Pull - 3x3
100
110
120

Conditioning
50 Burpees for time - 2:21

10 seconds off my PB but this felt a lot more comfortable than i remember the last time feeling. Planning on doing this at least 3 times a week.

Hang Stanches

BB Gymnastics
Hang Snatch
40
50
60
70
75
77.5 PB
80 PB

Conditioning
For time
5-4-3-2-1
Hang snatch - 60kg
Bar muscle ups

4:08 Rxd

I had 2 failed snatches through out, first fail was the last rep on the round of 4 and the second fail was the last rep.

DWF Qualifier & Partner WOD

DWF Qualifier WOD 1
5 rounds for time
5 C&J - 60kg
10 Pull ups
15 Box jumps - 24"

6:47 Rxd

Rested 2 hours (coached 2 classes)

Partner WOD with Hollie in preperation for the Gorilla Warfare partner competition next weekend.

10 rounds for time (alternating)
7 Burpees
14 Wall balls - 9kg
21 KB swings - 24kg

17:08 Rxd

5 WOD Throwdown Day

I took the day off work today as a couple of guys were coming to the gym for a full day of throwdowns. There was 5 of us in total, me and Lee Howe from CF Teesside, Dan Watson from CF Cardiff and Jordan Wallace and Alex Younger from CF Tyneside.

We kicked the day off with some C&J's, the workouts for the morning we picked from a hopper deck. The two afternoon workouts were programmed by Lee and Danny.

WOD 1
Clean & Jerk
60
70
80
90
100
105
110
115 tied PB
116 xxx

Rest 10 minutes

WOD 2
For time
10-20-30
Ball slams - 9kg
Walking lunges
Overhead squats - 42.5kg

6:32 Rxd

Rest 10 minutes

WOD 3
Fran
21-15-9
Thrusters - 42.5kg
Pull ups

4:43 Rxd

13 seconds off my PB but i'll take that after 60 walking lunges and 60 OHS!

Rest 1 hour for a feed

WOD 4
3 Rnds for time
7 Muscle ups
14 Wall balls - 9kg to 12ft
21 Over box jumps - 24"

8:07 Rxd

Rest 30 minutes

WOD 5
For time
200 Double unders
JT
21-15-9
HSPU
Ring dips
Push ups
200 Double unders

18:24 Rxd

PB 200 unbroken double unders!!

Such an awesome day, training with people better than you is the best way to improve!

DWF Qualifier WOD 3

Conditioning
DWF Qualifier WOD 3
For time:
21-15-9
Squat snatch - 42.5kg
T2B

7:54 Rxd

First Day Back in the Gym

AM

Conditioning
DWF Qualifier WOD 2
For time:
100 Double unders
15 Deadlift - 120kg
3 Handstand push ups
Run 200m
75 Double unders
10 Deadlift
6 HSPU
Run 200m
50 Double unders
5 Deadlift
9 HSPU
Run 200m

8:08 Rxd

BB Gymnastics
Shankle Complex
40
50
60
70
80

Hang Clean
80
85
90
100
110
112.5 PB

PM
Conditioning
For time:
10-8-6-4-2
Muscle ups
Box jump - 40"

6:54 Rxd

Last days in Sweden

4th Sept

Rest day, 6 hours driving to Stockholm. Lots of alcohol for my 23rd birthday.

5th Sept

8 min AMRAP
8 burpee box jump - 24"
8 deadlift - 90kg

6+7 Rxd

6th Sept

Rest day

7th Sept

Park workout
Buy in - 100 Double unders
21-15-9
Ring dips
Burpees
Cash out - 100 Double unders

9:12 Rxd

8th Sept

Rest day, travel home.

9th Sept

Rest day

5k PB

1st Sept Rest day 2nd Sept Hotel room workout Tabata Push ups 19/11/10/8/8/6/6/5 Tabata Air squats 19/20/20/18/16/15/14/15 3rd Sept 5k run 21:21 PB