Last couple of days

Saturday 29th

BB Gymnastics
Snatch - 20mins to establish 1rm
82.5kg PB

Clean & Jerk - 20mins to establish 1rm
Called it a day at 100kg, legs were shot from training on Friday

Conditioning
For time
Run 800m
75 Tyre flips
30 Pull ups
Run 400m
65 Tyre flips
20 Pull ups
Run 200m
45 Tyre flips
10 Pull ups

16:55 Rxd

All pull ups unbroken.

Sunday 30th

For time
Run 1000m
50 Burpees
25 Ball slams - 9kg
100 Double unders
25 Ball slams - 9kg
50 Burpees
Row 1000m

21:18 Rxd

A few to many beers on Saturday night made this a whole lot worse!!

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!

Last couple of days

Friday 17th

Strength
Thruster - Regional standards, taken from the ground, no foot movement
60
70
80
85
87.5xx foot movement
87.5 PB
90 PB
92.5xx foot movement

I made both the lifts at 92.5kg but took a step forward, so i'm not counting them as made lifts.

Conditioning
For time
25-20-15-10-5
T2B
5-10-15-20-25
Ball slams - 9kg

6:05 Rxd

Saturday 18th

StrengthPress - 1x3@70%, 1x3@80%, 1x3+@90%
40
45
50x5

Stopped at 5 reps due to the shoulder pain i've been experiencing during strict press, i don't get it during any other movement.

Deadlift - 1x3@70%, 1x3@80%, 1x3+@90%
115
130
145x5

Conditioning
For time
10 Deadlifts - 145kg
2 HSPU
8 Deadlifts
4 HSPU
6 Deadlifts
6 HSPU
4 Deadlifts
8 HSPU
2 Deadlift
10 HSPU

7:01 Rxd

All HSPU unbroken, need to get stronger on deads.

Cleans, Front Squats, Rowing & DU's

BB Gymnastics
Clean
70
80
90
100
110x

100 felt great so jumped straight to 110kg, failed 5 attempt. Caught all 5 just kept losing it out of the hole. Heaviest i have been with my cleans for a while.

Conditioning
10 Minute Ascending Ladder Of:
1 Front Squat - 60kg
1 Pull Up
2 Front Squat - 60kg
2 Pull Ups
Etc...

138 Reps (11 + 6)

Unbroken all the way through to 11, then broke 8-3.

Rest 10 minutes

For time:
Row 2000m
3 ball slam on the 1st minute increasing by 3 each minute until 2k is finished or beaten by the clock.

630m + 23 reps

This was brutal, the clock beat me on the set of 24 ball slams.

Rest 10 minutes

Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken double unders.

Must come to a complete stop before starting the next set, all sets must be unbroken.

7:21

One trip on the set of 45 on the way down.