16.03.2015 - Upper Volume + Rowing

After a long hiatus I have decided to start logging my training on line again.

I'm currently waiting to see the upper limb specialist to determine if/what surgery I require. I am also using this time to allow my back to heal which I injured during the Athlete Games qualifiers back in November. That mean's no heavy squatting, deadlifts, cleans, snatches, kipping gymnastics movements or other movements that aggravate the shoulder or the back.

Currently my split is a lot of bodybuilding style strength work and long aerobic sessions.

6 minute AMRAP
Prone pull @ last weeks 5rm (Performed in singles)
- 51 reps

8 minute AMRAP
10 ring rows
10 CGBP @40kg
- 7 rounds, ring rows got tough, had to break them up after 4 rounds. CGBP was too light, should have used 50-60kg

RFESS; 3x12; 2 mintue rest
- 16/hand, legs were pumped!

Back extension; 3x20
- 15kg

Row; 20:10 x4; 2 minute rest x3
- 105, 106, 107, 105 / 105, 105, 105, 104 / 107, 104, 101, 102m.

18.08.2014 - Thorium Throwdown Tester

A. PS + SB + OHS; Every 2 minutes x10
60, 65, 70, 75, 77.5, 80, 82.5, 85, 87.5 - Failed the power snatch at 87.5 but completed the complex.

B. Front squat; 2 @75% EMOM x10
150kg - Felt ok.

C1. Ring row @3121; 8-12 x5; 30s rest
10, 8, 8, 9, 8 - These were mega hard!! 

C2. RDL @30X1; 5 x5; 1 minute rest
80 x2, 90x2, 100x1

3 minute AMRAP - steady
GTOH @50kg

- 1 minute rest -

3 minute AMRAP - T&G
GTOH @45kg

- 1 minute rest -

3 minute max cal row

33 reps - All singles, easy breathing.
+
32 reps - Touch & go reps, was aiming for 10's but struggled to hit this was hitting 5-7 reps each set. This gassed me way more than the singles at 50kg.
+
62 cals - I was just holding on for the 3 minutes by this point.

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.

10.05.2014 - Regional Event 4 + DE Upper

AM

For time: (20:00 time cap)
21-15-9-6-3
Strict hspu
Front sqaut - 90kg
Bar facing burpees
26:27 - 126 reps at the time cap (9 front squat in the round of 9) - Handstand push ups were the limiting factor in this workout for me. First set was 5-3-2's-1 then singles for each set after this. Front squats were 10-6-5, 8-7, unbroken. 

PM

A. Bench press; 3@70% every 60s x9
70kg

B. Ring row; 3x max
18, 15, 15

C. 100 band pull aparts

24.04.2014 - DE Upper

A. Plyo push up; 6x3

B. 3 bench press @70%, every minute x9
70kg

C. Incline DB press; 3x8-12
25(12)x2, 25(10)

D. 5 rounds
Max strict ring dips
Max supine ring row
90s rest

RD - 10, 8, 6, 6,7
RR - 16, 12, 10, 9, 8

E. Skull crushers; 3x8-12
20(12), 22.5(12), 25(12) - These don't feel like they work the tricep as much as the KB skull crushers do.

F. Cuban press; 3x20
1.25(20)x2, wooden dowel (20)

G. 100 banded tricep