Friday 25.10.13

30 min Airdyne
- 351 cals

Team WOD
AMRAP 15 minutes
10 C&J @70kg
20 lateral burpees
- 8+8

2 minutes max KB swings @24kg
2 minutes rest
2 minutes max KB swings @24kg
- 61 unbroken, 43. Felt like popeye!

Thursday 24.10.13

Strength

A. Split jerk from rack, build to max.
- 100, 110, 120, 127.5 PB, 130 PB, 

B1. CGBP, 5 sets x 3 reps. 60s rest
- 80kg across, all comfortable.

B2. Single arm row, 5 sets x 10 reps/each arm. 60s rest
- 25kg 

Conditioning

For time: (15 minute time cap)
100 double unders
50 handstand push ups
40 T2B
30 axle bar STOH @72.5kg
90ft axle bar front rack lunge @72.5kg
- 17:55. I was in the first half of the lunges at the time cap which would have gave me a score of 15:02 at regionals. Felt like i was on target to complete it under the time cap when i got to the STOH but they crushed me and the time was gone before i knew it! 

Wednesday 23.10.13

Only had time to fit in my Oly lifting before coaching tonight. I am going to change things around and try and split my sessions AM and PM to use my time more efficiently.

Snatch from low blocks, 2x2@70%, 2x2@80%, 2x1@90%, 2x1@95%
- 63, 63, 72, 72, 81, 81, 85, 85. Each rep felt fast and aggressive.

Clean from low blocks, 2x2@70%, 2x2@80%, 2x1@90%, 2x1@95%
- 91, 91, 104, 104, 114, 114, 124, 124X. Let the weight pull me forward on the second single at 124kg, landed in a poor catch position.

Deadlifts, Front Squats & T2B

Strength

A. Deficit deadlift, build to max
- 140, 150, 160, 170, 180. Called it here before form went, was still feeling weak from Saturdays nights binge drinking!

B. AMRAP deadlift @120kg
- 25 reps, stopped as soon as i felt my form start to break down. Throwing in a deadlift AMRAP once a week now to try and improve my ability to handle deadlifts for volume, will increase by 5kg next week.

Conditioning

7 minute ladder
3 front squat @100kg
3 T2B
6 front squat
6 T2B
As high as possible
- 12+4, felt weak! Alcohol is the devils juice!! 

Accessory

D. 3 x 5-8 Glute ham raise 
- 3x8 @body weight, felt strong on these today will add load next time.

Saturday 19.10.13

A. Snatch from low blocks
- 60, 70, 80, 85, 90 PB

B. Clean from low blocks
- 80, 90, 100, 110, 120, 125 PB, 130 PB

Every 90s x 10 rounds
100m run
5 power clean @60kg
7 lateral burpees
* amrap lateral burpees for the reamaining time of round 10
- 10 rnds + 12 burpees

Friday 18.10.13

07:00 am

AMRAP 20 @80%
20 cal row
20 cal skierg
- 6 rnds, used this as a recovery piece.

10:30 am

A. 3 bench press @70%, every minute on the minute x9
- 70kg

B1. 8-12 snatch grip strict press x 4 sets - 1:00 rest
- 30kg

B2. Max unbroken strict C2B pull ups x 4 sets - 1:00 rest
- 7, 5, 5, 4

AMRAP 20
10 wall climbs
50m farmers walks @32kg/ea
100 double unders
50 down and ups
- 2+50m fw

4:30 pm

Accumulate 50 ring scarecrows
- Complete.

Thursday 17.10.13

EMOM x 12
2 front squat @85%
- 115kg, all sets felt fast.

Every 30s for 8 total reps
1 banded deadlift @50% + band tension
- 102.5kg + band tension

For time:
1 mile run
50 alternating pistols
30 hang snatch @70kg
- 17:54, snatches in doubles, pistols unbroken.

50 banded good mornings
- blue band

5 x 20 overhead sit ups
- 10kgx20x2, 7kgx20x3

Wednesday 16.10.13

Paused snatch, build to max - 2 second pause at knee

- 60, 70, 75, 80, 82.5, 85, 87.5, 91 PB

Paused clean & jerk, build to max - 2 second pause at knee

- 60, 80, 90, 100, 110, 120, 122.5 PB, 125 PB

30 bar muscle ups for time

- 5:04

Ok so i've been really lazy on posting recently, this is due to a multitude of reasons but after a few messages asking where my posts have gone i'm back to it!

Monday

Strength

Floor press, build to max
- 60, 70, 80, 90, 100, 102.5kg PB

Accessory

EMOM x10
Even - 5 strict weight ring dips @10kg
Odd - 12 pendlay row @50kg
- Complete, heavier on both movements next week

Conditioning

AMRAP 10 minutes
200m run
10 handstand push up
5 power clean @80kg

- 5+100m run, all unbroken but felt slow on the runs.

Tuesday

1 mile sled drag for time @60kg
- 41:29, the long steady incline made this very intresting.
+
EMOM x30
0 to 10 minutes
Even - 10 cal row
Odd - 12 unbroken pull ups

10 to 20 minutes
Even - 10 cal skierg
Odd - 12 burpees

20 - 30 minutes
Even - 10 cal row
Odd - 15 ball slams @32kg