18.09.2014 - AM Chipper & PM Ladder

AM

FT:
40 wallball @9kg
40 HSPU
40 Pistols
40 STOH @42.5kg
40m Front rack lunge @42.5kg

11:31 - Managed to rope a couple of guys in to run through this with me which helped a lot at 6am, it would have been so easy to hold back and take it easy on my own that early. This highlighted that shoulder endurance is a weakness of mine that needs to be addressed.

PM

7 minute AMRAP @100%
3-6-9....
C&J @62kg
T2B

91 PB - Was feeling really tired going into this, probably a combination of the early start and been really busy at work. I definitely didn't attack this at 100%, the t2b felt very comfortable i kept these unbroken. Ground to overhead were t&g for the 3 and the 6 but reverted to singles for the remainder, with a little more energy i would of planned to hit more sets of t&g throughout.

16.09.2014 - AM DL & BJ, PM Thrusters & Pull Ups

AM

5 sets
5 T&G deadlifts - 140kg
10 box jumps - 24"
- 2:30 rest

27, 28, 28, 28, 30 

PM

90s wattbike
30 thrusters - 30kg
20 pull ups

- 9 minute rest

20 pull ups
30 thrusters - 30kg
90s wattbike

- 9 minute rest

20 pull ups
90s wattbike
30 thrusters - 30kg

3:09, 3:07, 3:00 - Focused on the efficiency of movements at high speed, first two sets of thrusters were a little to slow. Pull ups felt really smooth, with all three sets unbroken in less than 30 seconds. 

15.09.2014 - AM Z1 & PM Lifting

AM

40 minute Z1 row
- Every 5 minutes 60s headstand hold

PM

A. C&J; Every 90s increase 5kg, starting at 90kg
131 PB, 135x - 135kg PB clean 

B. Back squat; 3-3-3-3; 2-3 minute rest
120, 130, 140, 150x(2) - Felt heavy today

C. Good morning; 4x12
40kg - Still unsure about these

13.09.2014 - PC Burpee Tester

EMOM x10
1st - 3 thrusters @70kg
2nd - 12 T2B

Wanted to go heavier with the thrusters but my back was feeling really stiff so stayed lighter. All T2B unbroken and comfortable. 

EMOM x10
1st - 8 front rack lunges @80kg
2nd - 6 pHSPU

Front rack lunges comfortable. Struggled a little with the pHSPU, had to drop the reps to 4 for the last 2 sets. 

FT @100%
15-12-9
power clean @50kg
burpees

- 10 minute rest

FT @100%
15-12-9
power clean @50kg
burpees

2:53 PB - Unbroken 
+
3:33 - Unbroken but extremely slow burpees! 

Really happy with both efforts, the last couple of time i have done this test i haven't even completed the first effort unbroken. 

12.09.2014 - MAP 1 & Gymnastics

30:30 row @80% x8
145-155m

- 5 minute rest

30:30 wattbike @80% x8
400 watts

- 5 minute rest

30:30 row @80% x8
145-150m

A. Free standing handstand practice

B. Legless rope climb; 3x2; 2 minute rest

C. Strict ring dip with turn out; 4x8; 90 second rest

10.09.2014 - Aerobic/Skill AMRAP

40 minute AMRAP
500m row
1 free standing HSPU
1000m wattbike
3 strict HSPU
500m skierg

5+400m row - strict hspu were easy but free standing need a lot of work.

09.09.2014 - Split Jerk, Front Squat & Back Pain

AM

A. Split jerk; 1.1.1 x5; 10s/90s rest
80, 90, 100, 100, 100 - Wish i had some blocks!!!

B. Front squat; 3@75-80%; Every 2 minutes
112kg done

PM
Started to warm up for heavy power cleans and thrusters but was getting a lot of pain in my lower back.