29.08.2014 - Lifting

A. Broad jump; 6x3 EMOM

B. Front squat @20X1; 2-2-2; 3 minute rest
100, 115, 130

C. Snatch; build to max for the day
70, 75, 80, 85, 90, 95, 101x, 101 PB

D. Snatch; 3x50%, 3x60%, 3x70%, 2x80%, 1x90%; Every 2 minutes
Complete no misses

E1. Underhand bent over row; 6-8 reps x5 sets; 60s rest
70(8), 75(8), 80(8), 82.5(8), 85(8)

E2. Push press; 3 reps x 5 sets; 2 minute rest
80, 85, 90, 95, 100 PB

01.07.2014 - AM 5K Run + PM DE Upper

AM

5000m run

PM

A. Crossover Symmetry

B. Push press; 2@75%; EMOM x9
78kg - Feeling strong, comfortable weight today.

C. 20 bar muscle ups for time
1:28 - 10, 5, 5

D1. Parallel bar dips; max x5; 60s rest
16, 13, 13, 10, 9

D2. Strict pull ups; max x5; 120s rest
11, 9, 8, 6, 5

+
15 minute AMRAP @80%
15 tuck crunch
10m handstand walk
15 wall balls - 9kg

6+15 - Handstand walks were 5m out + back, unbroken bar 1 or 2, unbroken wall balls.

23.06.2014 - Pump Session!

A. TYW's; 3x10

B. Push press; 9x2@70% EMOM
74kg - All T&G

C1. Bent over row; 3x8-12; 30s rest
60(12), 70(12), 80(12) - Should have started at 70kg or 80kg

C2. Wtd ring dip; 3x12-14; 60s rest
5(12)x3 - These were really tough!

+
5RNFT:
12 CGBP - 60kg
8-12 ring row
32 unbroken double unders

E. Handstand walk ladder; Increase 1m every minute x10
Fell once on the 7m round, all other rounds unbroken.

12.06.2014 - ME Upper + Christine

A. Floor press; 3@75%, 3@80%, 3@85%, 3-4x1@90%+
80
85
90
95
100
105 - Current PB, felt very easy!
110x - Should have went 107.5 first maybe.

B. BTN push press; 5x2
85kg

C. Ring dips; 3x max
20 PB, 15, 11

D. Ring rows; 3x max
20, 14, 11

E. Christine
3RFT:
500m row
12 deadlift - 80kg
21 box jumps - 24"

8:57 - 1:45-1:50 rows, unbroken deadlifts and box jumps so faster rows are the only place to get a faster time on this.

F. KB skull crushers; 3x12@20kg

G. Banded face pulls; 3x20

19.03.2014 - AM Rowing + PM Training

AM

500m row @80%
90s rest
x6 (3 minutes rest between 3+4)

1:47-1:49 - Felt great, aim was to hold a 1:50/500m pace. 

PM

A. Push press, build to a heavy single
60, 70, 80, 90, 100x, 100

5 minute AMRAP (open pace)
3 STOH - 55kg
3 T2B
5 STOH
5 T2B
7 STOH
7 T2B
Etc ...

5 minutes rest

For time:
1000m row
100 double unders
50 thrusters - 45kg

13+1 - Unbroken through the 11's then 9+4. STOH are feeling a lot stronger now, just need to remember to breath through the sets.
+
8:13 - Subbed burpees for thrusters as the squat was giving me a lot of knee pain. Row was around 3:49 and unbroken double unders.

04.03.2014 - AM Rowing + PM Training

AM

6x1000m row @70%, 60s rest
3:50.2
3:51.1
3:52.1
3:52.3
3:50.3
3:49.4

PM

EMOM x18
Even - 3 push press @60kg
Odd - 5 C2B pull up

A. 3 x max hand release push ups; 1 minute rest
33, 17, 10

B. 3 x max muscle ups; 2 minute rest
9, 6, 5 - These were tough after the push ups but I'm pleased to get within 1 rep of my PB even with the fatigue.

C. 3x12 supinated bent over row
50, 50, 60

250m row
20 KB swings @24kg
20 burpee over box jumps @20"
- 12 minutes walk rest
x2 set
3:06, 3:06 - Tough to move quick on the burpee over box jumps

50 T2B for time
2:25 - Started with a set of 25 then finished with sets of 5. My hip flexors felt this more than my abs.

19.02.2014 - AM + PM Front Rack Smasher!!

AM

A. Split jerk cluster 1.1.1 x5; 10s between reps, 90s between sets
Kept it at 80kg for all sets concentrating on my foot work

EMOM x12
Even - 4 push press - building in weight
Odd - 3 front squat @65-75%
PP - 60, 65, 70, 75, 77.5, 80x(3) these felt tough this morning compared to the 3's i did last Saturday.
FS @105kg no issues here.

PM

3RFT @90-99%
15 cal row
5 power clean @100kg
10 pistols

rest 10 minutes

15-12-9 FT @90-99%
thrusters @60kg
C2B pull ups

rest 10 minutes

3RFT @90-99%
15 cal row
5 power clean @100kg
10 pistols

6:43 
+
5:34 - C2B pull ups were the easiest portion of this and all unbroken. Thrusters kicked my arse after the first set, i broke them 10-5, 5-5-5, 4-3-2. I feel like i should be hitting this sub 4 in reality, first and last sets unbroken with one break in the middle i guess.
+
8:00 - Had nothing left by this point.

14/01/2014 - AM Conditioning + PM Training

AM

400m run @80%
21 KB swings @32kg
12 pHSPU 
- 8 minutes rest
400m row @80%
21 wallballs @9kg
12 strict ring dips
- 5:12/3:00. pHSPU's in 2's to 4" depth. Unbroken kb swings and wallballs. Ring dips 9-3

The gyms very quiet at 6am

PM

A. Hang power clean + power clean + push jerk x 6sets - rest 3 minutes (progressive but no misses)
- 70, 75, 80, 85, 87.5, 90. Should have started around 80kg, complex felt much sharper at and above this weight.

B1. Push press, 6-8 reps x 3 sets - 30s rest
- 50kgx12x3. Miss read the program thought it was 10-12 reps instead instead of 6-8. 

B2. Front rack lunge, 8-12 reps x 3 sets - 30s rest (Same weight for PP and lunge)
- 50kgx12x3. Would have been heavier had i read B1 correctly.

B3. T2B @5122, 6 reps x 3 sets - 30s rest
- Managed to stick to the tempo for the first set but after that i struggled.

C1. Weighted back extenstion, 8-10 reps x 3 sets - 30s rest
- 20kgx10x2, 25kgx10x1

C2. Tuck crunches, 25 reps x 3 sets - 2:00 rest
- Wow these fried my abs! First two sets unbroken, third set broke 15-10.

Deadlifts, Push Press, Weighted Pull Ups & OH Walking Lunges

A. Deadlift cluster. 1.1.1 - build to a tough set, drop each rep
- 120, 140, 160, 170. Back rounded on the 3rd rep at 170kg so called it a day.

B1. Push press @20X0, 2-3 reps x 5 sets, 2 min rest
- 80(3), 85(3), 87.5(3), 90(3), 92.5(3)

B2. Weighted pronated grip pull ups @20X0, 2-3 reps x 5 sets, 2 min rest
- 10(3), 10(3), 10(3), 15(3), 15(3)

C. OH barbell walking lunges, 6/leg x 5 sets, 2 min rest
- 40(12), 50(12), 55(12), 55(12), 60(12)

The gyms a lonely place on a Sunday night

Deadlift, Push Press, Pull Ups & Walking Lunges

A. Deadlift @33X1, 3-4 reps x 5 sets, 4 min rest - use straps, all tough sets
- 100(4), 110(4), 120(4), 130(4), 140(4)

B1. Push press @22X1, 2-3 reps x 5 sets, 2 min rest
- 70(3), 75(3), 80(3), 85(3), 90(3)

B2. Weighted parallel grip pull ups @20X0, 3-5 reps x 5 sets, 2 min rest
- 5(5), 7.5(5), 10(5), 12.5(5), 15(3)

C. DB walking lunges @10X0, 8/leg x 5 sets, 1 min rest - heavy
- 20(8)x2, 25(8)x3

Notes:
Was running short on time so cut the rest between the push press and pull ups down to 1 minute.

Push Press, HSPU & Clean Couplet and 3 min Max Distance Row

Push Press - 3-3-3-3 (Ascending sets, last set should be close to 3rm but not close enough to miss)
70
75
80
85

Conditioning
3RFT: (9 minute cap)
15 HSPU
10 Squat clean - 85kg

2+21 (6 cleans)

3 min Max Distance Row
869m

Push Press + Farmers Walk

Push Press - 1rm
60
70
80
90
95
101xxx
98

I should have hit 98kg first and then went for the PB attempt, a 6kg increase that close to your max is stupid.

Farmers Walk - As far as possible in 2 minutes, 80kg each hand
37m

Walked around 25m before i put them down, struggled to get the barbells balanced again.

Conditioning
AMRAP 15
12 SDHP - 42.5kg
10 Over box jumps - 24"
8 T2B

10+14

Push Press 3rm & Diane PB's

Push Press - 3rm
40
50
60
70
80
90
92.5 PB
95x(1)

'Diane'
21-15-9
Deadlift - 100kg
Handstand push ups

6:03 PB

I should be pleased with a 2 minute 23 second PB but i can't help but feel a little dissapointed with my HSPU's today. I just couldn't get the timing or rhythm down, it's frustrating going from hitting 30 unbroken last week to struggling to hit 10 this week. On plus note all the deadlifts were unbroken so next time round i should be able to beat this time.

Finisher
1-10 Ladder
Unbroken pull ups

2:20

Open WOD 12.3

5 minutes to establish 1rm Snatch
85kg

Max pull ups
41

LTD shuttle practice

Open WOD 12.3
AMRAP 18
15 Box jumps
12 Push press - 52.5kg
9 T2B

9+8 Rxd PB

Strength, Interval WOD & Sprints

AM

Push Press - 1rm
60
70
80
90
95
100xx
100 PB

Deadlift - 1rm with perfect form
60
110
150
170

Conditioning
7 rounds for total reps
1 minute HSPU
1 minute KB swings - 32kg
1 minute rest

HSPU - 25 PB, 12, 10, 10, 12, 10, 11
KB Swings - 30, 20, 18, 18, 16, 16, 20

PM
4x400m Run
+/- 5s from the quickest run = 100 double under penelty

1:22.43
1:19.54
1:22.33
1:19.40

Back Squats, Push Press & Wittman

Back Squat - Establish 3rm
60
80
90
100
110
120
130
140 PB
145 PB

Push Press - Establish 3rm then 90%x3x2
40
60
70
80
90 PB
95x(2)

82x3x2
95 is my current 1rm so it'll be interesting to retest my 1rm.

Conditioning
Wittman
7RFT:
15 KB swings - 24kg
15 Power cleans - 42.5kg
15 Box jumps - 24"

16:59 Rxd

KB swings unbroken.

 (note - we performed the box jumps to games standards, show open hip and control on top of box)

Grace

Skill
10 minutes free standing static handstand hold

Push Press - 8x3@70%, every 2 minutes
67kg

Conditioning
'Grace'
30 Clean & Jerks - 62kg

2:36 PB

PB by 1:26

 

 

Push Press & Triplet

StrengthPush Press - 8x3, every 2 minutes
60
65
67.5
70
72.5
75
77.5
80

Conditioning
3 rounds
Run 800m
15 DB thrusters - 20kg
21 Pull ups
rest 1 min

Rnd 1 - 4:44, unbroken
Rnd 2 - 6:04, thrusters 13-2, pull ups 12-6-3
Rnd 3 - 7:26, thrusters 12-4, pull ups unbroken

Midline
Complete 50 GHD sit ups

Snatches & DWF Team Training

BB Gymnastics - Snatch Focus
Snatch - 2x2@70%, 2x2@80%, 2x1@90%, 2x1@95%
60
65
75
77.5

Snatch Grip Deadlift - 3x5 (pause at knee)
90x3

Behind Neck Snatch Grip Push Press - 3x5
50
60
65

Rest 30 mins

DWF Team Training
Conditioning - in 3's (one male two female)
For Time:
75 Two arm KB thrusters - 16/24kg
50 T2B
75 Single arm KB snatches (alternating) - 16/24kg
50 Box jumps - 24/30"
75 KB swings - 24/32kg
50 C2B pull ups

15 ish

Can't remember what the exact time was just remeber the 15.

Team Relay
Each person completes
30 Double unders
15 Plate burpees (Regional standards)
1 Rope climb - Arms only for men
10m Sprint

8:01

Volume

AM
BB Gymnastics
7x1 Power Snatch
40
50
60
70
75xx
75

7x1 Power Clean + Push Jerk
60
70
80
90
100xxx

Not sure what happened with the power cleans, just didn't feel very explosive this morning.

Strength
EMOTM x 10 minutes
3 Front squats - 85kg
5 GHD sit ups

EMOTM x 10 minutes
3 Push press - 60kg
20 Double unders

PM

Conditioning
7 minute AMRAP

1 Hang Power Clean - 70kg, 1 T2B
2&2
3&3
....etc

9 Rnds (90 reps)

Skill
EMOTM x 10 minutes
5 HSPU