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.

01.09.2014 - Strength + MAP

A. Depth jump; 5 reps; 24" drop to 24"+
24" to 40"

B. C&J; build to a single in 15 minutes (max 6 attempts @90%+)
70-125kg, 131x - Missed the jerk, but 131 is a PB clean.

C. Back squat; 20 reps @65-75%
120kg PB

D1. Front reack lunge; 8x3
60kg - Legs like jelly after the back squats!!

D2. Muscle ups; 5-7x3
3 sets of 7 with 5kg vest

Row @85%
60:60 x5

- 5 minute rest

60:60 x6

- 5 minute rest

60:60 x7

287, 289, 291, 292, 296
+
286, 287, 287 289, 294, 299
+
286, 289, 290, 289, 291, 294, 300

27.08.2014 - Back Squats & C&J

A. Back squat; 3-2-1-3-2-1; 2-3 minute rest
140(3), 150(2), 160(1), 145(3), 155(2), 165x

B. C&J; 8 sets build to 80%; Every 2 minutes
70 - 105kg - Easy