27.05.2014 - Weightlifting + Tabata Something Else

A. Power clean; 5x2@85%
106kg - Feeling powerful today, weight was feeling light.

B. Clean & Jerk, 3x1@90kg
113kg - Comfortable, bottom position of the clean felt really good.

C. Clean deadlift; 5x3@120%
Supposed to be at 156kg but i didn't have time to fit them in before the class started so did them after. Had nothing left after tabata something else. 120x1, 140x2, 150x2 

Tabata Something Else
Complete 32 intervals (8 per exercise) of 20 seconds of work followed by ten seconds of rest:
Pull-ups
Push-ups
Sit-ups
Air squats.
There is no rest between exercises

Pull ups - 20, 12, 10, 10, 10, 10, 10, 9
Push ups - 10, 9, 9, 9, 8, 7, 7, 7
Sit ups - 13, 13, 13, 13, 12, 12, 11, 11
Air squats - 17, 17, 17, 17, 17, 17, 17, 20

Moved too slow through the first set of air squats and as your score was the lowest score i just held 17 for the remaining sets. 

26.05.2014 - DE Lower

A. Box jump; 6x3
40" comfortable

B. Front squat; 10x2@100kg, every 30s
Complete, no belt or knee sleeves

C. Power clean; 8x1@95kg, every 30s
Comfortable, weight felt light today.

D. Bulgarian split squat; 3x8-12
Still getting some slight hip pain but decided to just go with body weight instead of skipping or subbing these.

3 rounds
12 kb thrusters - 24kg e/a
24 kb swings - 24kg
60s rest

1:29 - Unbroken
2:06 - Thrusters 6-6, kb swings unbroken
2:30 - Thrusters 6-6, kb swings unbroken

This was hideous! The press and the squat portions were fine, it was the front rack i struggled with!

30 minute light sled drag

24.05.2014 - AM ME Upper + PM Chipper

AM

A. Rack press; 10, 7, 3@75%, 3@80%, 3@85%, 3x1@90%+
10x55, 7x65, 3x75, 3x80, 3x85, 1x90, 1x95, 1x100

B. Strict deficit HSPU; 3x max
6, 5, 4 - Seeing a huge improvement on these.


C. Banded pull ups; 3x max red band
6, 6, 5

D. Skull crusher; 3x8
20, 25x2

PM

For time:
20 deadlift - 120kg
30 box jump overs - 24"
40 KB swings - 24kg
50 double unders
50 Cal row
50 double unders
40 KB swings
30 box jump overs
20 deadlift

14:44 - Really pleased with how this went, i was feeling really tired and sore before i started and contemplated skipping it. Once i started i was fine though, i love the feeling of pushing past those physical and mental limits!!

23.05.2014 - Weightlifting

A. Power snatch; 5x3@65%
65kg

B. Hang snatch; 5x2@80%
80kg - Missed the second rep of the 4 set, other than that these felt really good!


C. Snatch deadlift; 5x5@120%
120kg - Holy shit!! This was really tough, was struggling to keep my shoulders pulled back and lats tight.

D. Snatch row; 5x5@70kg
Comfortable

6 rounds
90 on, 90 off
200m row into max reps
rounds 1-3-5 burpees
rounds 2-4-6 wall ball - 9kg

20/20, 17/20, 16/21 - Had to keep stopping to check the clock on the wall balls.

22.05.2014 - Catch Up Post Exams

Sorry for the lack of posts over the last week or so, i have been snowed under with revision for my last exam of my degree. I have been training how ever, a few highlights were a 165kg wide stance box squat, a hang snatch double at 90kg and a 1000m row PB at 3:16.7.




Thursday 22.05.2014

A. Back squat; 10, 7, 5, 2@80%, 2@85%, 1@90%, 1@95%
80x10, 100x7, 120x5, 136x2, 145x2, 153x1, 162xx - Didn't have much juice in the legs today!

B. Front rack lunge; 3x8
80, 85, 90 - Again, not much juice in the legs today. Think i was still feeling the effects of the exams.

C. Good mornings; 5x5
50x5x5 - Not sure if i should be able to feel these in the hamstrings, but once i go above 40kg i can't feel it.

D. 10 minutes heavy sled drag - 20m bouts
100kg

12.05.2014 - AM Rowing + PM Weightlifting

AM

35 minute Z1 row
8147m - This is starting to feel really comfortable now, i remember when this would have been mental torture for me!

PM

A. Hang power snatch; 3x2@75%
60kg

B. Snatch; 5x2@82%
82kg - No misses, but wasn't feeling particularly fast.

C. Hang power clean; 3x2@75%
86kg

D. C&J; 5x2@82%
104kg - The second jerk of each set felt the best.

5 rounds
10 GHD sit ups
10 T2B

10.05.2014 - Regional Event 4 + DE Upper

AM

For time: (20:00 time cap)
21-15-9-6-3
Strict hspu
Front sqaut - 90kg
Bar facing burpees
26:27 - 126 reps at the time cap (9 front squat in the round of 9) - Handstand push ups were the limiting factor in this workout for me. First set was 5-3-2's-1 then singles for each set after this. Front squats were 10-6-5, 8-7, unbroken. 

PM

A. Bench press; 3@70% every 60s x9
70kg

B. Ring row; 3x max
18, 15, 15

C. 100 band pull aparts

09.05.2014 - DE Lower

A. Box jump; 6x3
40" - Becoming routine like a 30" box jump now

B. Front squat; 2@65% every 30ss x12
91kg - Felt fast even though i was feeling tired going in to them.

C. Power clean; 2@70% every 30s x8
87.5kg - No issues

D. 100 DB lunges
20kg per hand 

E. 100 KB swings @40kg
9:30 - These were really hard! Broke it down into 10 sets of 10 emom.  

08.05.2014 - ME Upper

For time:
30 burpees
1000m row
30 burpees
6:40 - 3:37 row

A. Floor press; 10-7-3-3-3-1-1-1
65(10), 75(7), 85(3), 90(3), 95(2), 97.5, 100, 102.5x

B. BTN push press; 5x2
80kg

C. Push ups; 3x max
36, 25, 15

D. Weighted chin up; 3x8
5kg - These were tough!

E. KB skull crusher; 3x8
24kg

3 rounds
30 GHD sit up
30 back extensions
30 reverse hypers

05.05.2014 - 08.05.2014 - Catch Up

I have been really busy with university work when i haven't been working or training, hence the lack of training updates.

I'll start by catching up on this weeks training.

Monday

A. Plyo push up; 9x2

Done, every 30s.

B. 3 bench press @70%, every 60s x9

70kg - Felt better than last week

C. Strict HSPU; 3xME

9, 5(feel off the wall), 5, i then did a set of 20 kipping hs push up as i don't want to lose the skill of kipping while working on the strict strength

D. Banded resisted pull up; 3xME

Thin blue band - 5, 5, 4. These are really tough as the resistance increases at the top of the pull.

E. DB skull crusher; 3x8-12

10kg DB's - 12, 9, 8

F. Pronated flies; 3x20

5kg plates

Tuesday 

A. Snatch; build to max in 15 minutes

95kg, 102xxx - Really frustrating. Felt awesome working up to 95kg with no misses, probably should have made 2 smaller jumps to get to 102kg.

B. C&J; build to max in 15 minutes

124kg, 128xx - Failed the jerk on the first attempt then missed the clean on the second attempt and called it there.

C. Front squat; build to max in 15 minutes

140kg - Pleased with this although it isn't a lifetime PB, it is the heaviest i have front squatted in well over 6 months.

Wednesday

5000m row, easy pace

19.53.3 - This was meant to be done on Tuesday AM but i got my programming through to late to warrant getting up at 5:30am. Really pleased with this as a year a go this was around my PB pace.