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.

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.

Outlaw 02/04/12

BB Gymnastics
Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 90% and do not add to 80% if technique is not perfect.

1) 5X1 Snatch @ 80-90% – rest 90 sec.

71, 72.5, 74, 76, 78

2a) 4X2 Snatch Pulls – heavier than last week, rest 60 sec. DEMO VIDEO

85x4x2

2b) 4X2 Tempo High-Bar Back Squat @ 80% – rest 60 sec.
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

112x4x2

Strength
Notes: Rest intervals should be no more than the length of time it takes to transition movements. You may time this total effort, but DO NOT go so fast that there is a possibility of missing reps, or having to break sets. There should be no more than 45 sec. rest between sets.
1a) 7X3 Weighted STRICT Pullups @ 70% (moving units so no pull up rig, subbed Bent over rows)

70x7x3

1b) 7X3 Bench Press @ 70%

70x7x3

Midline
4 minute AMRAP of:
L-Sit Hold (on paralettes)
For total seconds

1:41

More work to be done on these!!

Strength
1) Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set.

86, 98, 111, 117

2a) 4X8 Bent Over Row (supinated grip) – heaviest possible, rest 60 sec.

60, 60, 60, 60

2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80% – rest 75 sec.

68, 78, 83, 83

Conditioning

Angie
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

17.10 Rxd

Great little race with Dave Butterfield, Dave was off the bar 10 reps before me and on to the push ups. I managed to catch him on the push ups and go into the situps ahead. I had completed 7 reps when he reached them, i could see he was cycling through them at a quicker rate than i was. We both stood up to start the squats at the same time, i could see him going at a steady pace so i tried to keep a 2-1 pace and went unbroken. This worked as i managed to open up a 20 second gap.

This just shows how much competition within a workout can push you on.

5 minute AMRAP of:
Weighted Muscle-Ups 20/10#

Notes: These should ALL be performed as singles. NO CONSECUTIVE REPS. Every one should be drop from the top, re-grip, turn-out, then go.

Ran out of time will catch up tomorrow