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.
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Showing posts with label lunge. Show all posts
Showing posts with label lunge. Show all posts
Thursday, 25 September 2014
Thursday, 26 June 2014
24.06.2014 - AM Shuttles + PM ME Lower
AM
Every 3 minutes
10m out & back + 20m out.
x6
13-14s - Made a mistake by going 20m out & back as well.
PM
A. Box jump; build to max
53", couple of close misses at 55"
B. Deadlift; 1rm
100, 120, 140, 150, 160, 170, 180, 190, 200, 210 PB
C1. Front squat; 3x5
110kg - Tough today, did these in my nanos.
C2. Wtd chin up; 3x5
16kg
+
10 minute AMRAP
12 back rack lunges - 60kg
60m (30-30) backwards sled drag - 80kg
L-sit hold max
3+12, 20s, 16s, 13s - L-sit holds are a lot tougher when your breathing heavy!
Every 3 minutes
10m out & back + 20m out.
x6
13-14s - Made a mistake by going 20m out & back as well.
PM
A. Box jump; build to max
53", couple of close misses at 55"
B. Deadlift; 1rm
100, 120, 140, 150, 160, 170, 180, 190, 200, 210 PB
C1. Front squat; 3x5
110kg - Tough today, did these in my nanos.
C2. Wtd chin up; 3x5
16kg
+
10 minute AMRAP
12 back rack lunges - 60kg
60m (30-30) backwards sled drag - 80kg
L-sit hold max
3+12, 20s, 16s, 13s - L-sit holds are a lot tougher when your breathing heavy!
Monday, 16 June 2014
10.06.2014 - Snatch, C&J + Lunges
A. Snatch; build to max, 3 lifts @90%+
90, 95xx - Just was a snatch kinda day today!
B. C&J; build to max, 3 lifts @90+
60, 80, 100, 110, 120, 130 PB
C. 100 alternating barbell lunges @40kg
3:49 unbroken
90, 95xx - Just was a snatch kinda day today!
B. C&J; build to max, 3 lifts @90+
60, 80, 100, 110, 120, 130 PB
C. 100 alternating barbell lunges @40kg
3:49 unbroken
Friday, 25 October 2013
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!
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!
Sunday, 8 September 2013
I Love Sunday Service!!
A. Deadlift, build to a tough single
- 140, 160, 170, 180, 190, 200. Little bit rounded at 200kg but i haven't deadlifted heavier than 170kg in 9 months.
B1. Press @20X0, 1 rep x 5 sets - 2 minutes rest
- 60, 65, 67.5, 70, 72.5x
B2. Weighted supinated pull up, 1 rep x 5 sets - 2 minutes rest
- 25, 30, 35, 40 PB, 42.5 PB
- 140, 160, 170, 180, 190, 200. Little bit rounded at 200kg but i haven't deadlifted heavier than 170kg in 9 months.
B1. Press @20X0, 1 rep x 5 sets - 2 minutes rest
- 60, 65, 67.5, 70, 72.5x
B2. Weighted supinated pull up, 1 rep x 5 sets - 2 minutes rest
- 25, 30, 35, 40 PB, 42.5 PB
C. Front rack walking lunges, 4/leg x 6 sets - 1:30 rest
- 60, 70, 80, 90, 100, 105. At Manchester Games i really struggled with front rack lunges at 70kg!!!
A. Deadlift, build to a tough single
B1. Press @ 20X0, 1 rep x 5 sets, 2 min
B2. Weighted Supinated Grip Chin-ups @ 20X0, 1 rep x 5 sets, 2 min
C. Front Rack Barbell Walking Lunges, 4/leg x 6 sets, 1:30 min - heavy
Wednesday, 17 July 2013
Manchester Games Debrief
Event 1
For time: (15 minute time cap)
300m open water swim
75 burpees
13:38 - 39th place
Pleased with how the swim went as I'm not the strongest swimmer using front crawl. Swam the first 100m using front crawl passing a few people who set off at a crazy pace. Got to the first buoy and lost my breathing rhythm after turning. Got in from the swim and felt really disorientated almost like I was drunk. The burpees were really slow!! Took the first 25 for the dizziness to wear off.
We then had to be at the arena for 12 o'clock for a briefing. This briefing didn't come until 5pm! Sat in the sun for 5 hours is not the best!
Event 2
2 minute max row for meters
1 minute rest
1 minute max pistols
1 minute rest
1 minute max double unders
1 minute rest
1 minute max snatch @ 60kg
Felt really lethargic trying to get warmed up for this after the 5 hour gap! The event was scored as a total of all reps which I felt was a bit naff since 1 pull on the row would equate to 10-15 points which in no way correlates to 10-15 snatches!
My plan going in was to keep my row split under 1:40/500m, hit the pistols hard, unbroken double unders and try and hold on to the snatches!
Row went better than I had planned, kept the split between 1:33 & 1:35 for a total of 638m, felt pretty good getting off the rower.
Pistols went as I expected/planned, kept moving through the full 1 minute with 2 no reps for not showing control at the top. Totalled 42 witching the 1 minute.
Unbroken for the full minute on the double unders for a total of 115 reps
I was aiming for 15 snatches before the event, once I got to the snatches and picked the bar up I knew this was not going to happen. I went t&g for 5 ditched it and planned for another set of 5 but my grip was shot. Went with 5 singles for a total of 10 snatches.
Total reps - 805 for a 6th place.
Another 2 hour wait for the final workout of day 1.
Event 3
For time (5 minute time cap)
21-15-9
DB thrusters - 17.5kg
Pull ups
4:02 - 39th place
All pull ups unbroken the DB thrusters are a different story! First 21 unbroken, the 15 6-5-4 and the 9 5-4. Really disappointed with this!
The field was cut from 60 to 30 after day 1, I finished out day 1 in 28th to scrap through.
Got back to the hotel for 10pm, had food and straight to bed. Slept really well but woke up with some major quad and glute doms.
Event 4
For time (10 minute cap)
10 front squat @ 70kg
10 box jump - 30"
10 stoh @ 70kg
10 T2B
30 front rack lunges @ 70kg
10 T2B
10 stoh
10 box jump
10 front squat
9:01 - 25th
First to the lunges in my heat in 1:30 unbroken though everything. Then I started the lunges and knew that it was going down hill from there, had to do the lunges in 5's my legs were like wet noodles by the time I got to the box jumps. Picked the bar up for the last set of front squats gritted my teeth and moved quick to finish them unbroken. I was broken after this event!
Event 5
For time (10 minute cap)
10 gtoh @ 60kg
10 c2b pull ups
10 gtoh @ 70kg
10 c2b pull ups
10 gtoh @ 80kg
10 c2b pull ups
7:02 - 21st
Wanted to go unbroken for the first 10 gtoh but only managed 5, started to get pulled around to much by the barbell. Struggled with the transition from overhead to ground. Unbroken through the c2b pull ups all butterfly. 70 & 80's all singles. This was probably the most fun workout of the weekend for me.
Overall pleased with a final position of 29th considering how underprepared i felt going in. My skills were up to speed but my engine was lacking.
For time: (15 minute time cap)
300m open water swim
75 burpees
13:38 - 39th place
Pleased with how the swim went as I'm not the strongest swimmer using front crawl. Swam the first 100m using front crawl passing a few people who set off at a crazy pace. Got to the first buoy and lost my breathing rhythm after turning. Got in from the swim and felt really disorientated almost like I was drunk. The burpees were really slow!! Took the first 25 for the dizziness to wear off.
We then had to be at the arena for 12 o'clock for a briefing. This briefing didn't come until 5pm! Sat in the sun for 5 hours is not the best!
Event 2
2 minute max row for meters
1 minute rest
1 minute max pistols
1 minute rest
1 minute max double unders
1 minute rest
1 minute max snatch @ 60kg
Felt really lethargic trying to get warmed up for this after the 5 hour gap! The event was scored as a total of all reps which I felt was a bit naff since 1 pull on the row would equate to 10-15 points which in no way correlates to 10-15 snatches!
My plan going in was to keep my row split under 1:40/500m, hit the pistols hard, unbroken double unders and try and hold on to the snatches!
Row went better than I had planned, kept the split between 1:33 & 1:35 for a total of 638m, felt pretty good getting off the rower.
Pistols went as I expected/planned, kept moving through the full 1 minute with 2 no reps for not showing control at the top. Totalled 42 witching the 1 minute.
Unbroken for the full minute on the double unders for a total of 115 reps
I was aiming for 15 snatches before the event, once I got to the snatches and picked the bar up I knew this was not going to happen. I went t&g for 5 ditched it and planned for another set of 5 but my grip was shot. Went with 5 singles for a total of 10 snatches.
Total reps - 805 for a 6th place.
Another 2 hour wait for the final workout of day 1.
Event 3
For time (5 minute time cap)
21-15-9
DB thrusters - 17.5kg
Pull ups
4:02 - 39th place
All pull ups unbroken the DB thrusters are a different story! First 21 unbroken, the 15 6-5-4 and the 9 5-4. Really disappointed with this!
The field was cut from 60 to 30 after day 1, I finished out day 1 in 28th to scrap through.
Got back to the hotel for 10pm, had food and straight to bed. Slept really well but woke up with some major quad and glute doms.
Event 4
For time (10 minute cap)
10 front squat @ 70kg
10 box jump - 30"
10 stoh @ 70kg
10 T2B
30 front rack lunges @ 70kg
10 T2B
10 stoh
10 box jump
10 front squat
9:01 - 25th
First to the lunges in my heat in 1:30 unbroken though everything. Then I started the lunges and knew that it was going down hill from there, had to do the lunges in 5's my legs were like wet noodles by the time I got to the box jumps. Picked the bar up for the last set of front squats gritted my teeth and moved quick to finish them unbroken. I was broken after this event!
Event 5
For time (10 minute cap)
10 gtoh @ 60kg
10 c2b pull ups
10 gtoh @ 70kg
10 c2b pull ups
10 gtoh @ 80kg
10 c2b pull ups
7:02 - 21st
Wanted to go unbroken for the first 10 gtoh but only managed 5, started to get pulled around to much by the barbell. Struggled with the transition from overhead to ground. Unbroken through the c2b pull ups all butterfly. 70 & 80's all singles. This was probably the most fun workout of the weekend for me.
Overall pleased with a final position of 29th considering how underprepared i felt going in. My skills were up to speed but my engine was lacking.
Sunday, 21 October 2012
Strength & 8min AMRAP
Strength
Bench Press - 1x3@70%, 1x3@80%, 1x3+@90%
70
80
90x5 PB
New bench press 5rm
Back Squat - 1x3@70%, 1x3@80%, 1x3+@90%
95
110
120x12 PB
2 more reps than last weeks AMRAP at 120kg. I miss read the spreadsheet with all my precentages on and used the weights for cycle 3 instead of cycle 2, oh well ever mind.
Accessories
1a) Front Rack Lunge - 3x8 (each leg)
20
30
40
1b) Strict Pull Ups - 3x8
Conditioning
8 min AMRAP
8 Thrusters - 42.5kg
8 C2B pull ups
8 Lateral burpees
4+4 Rxd
Got really gassy, first round in 1 minute then everything slowed down.
Midline
50 GHD sit ups
Bench Press - 1x3@70%, 1x3@80%, 1x3+@90%
70
80
90x5 PB
New bench press 5rm
Back Squat - 1x3@70%, 1x3@80%, 1x3+@90%
95
110
120x12 PB
2 more reps than last weeks AMRAP at 120kg. I miss read the spreadsheet with all my precentages on and used the weights for cycle 3 instead of cycle 2, oh well ever mind.
Accessories
1a) Front Rack Lunge - 3x8 (each leg)
20
30
40
1b) Strict Pull Ups - 3x8
Conditioning
8 min AMRAP
8 Thrusters - 42.5kg
8 C2B pull ups
8 Lateral burpees
4+4 Rxd
Got really gassy, first round in 1 minute then everything slowed down.
Midline
50 GHD sit ups
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