27.06.2014 - Strict HSPU Hell + AD Intervals

A. TYW; 3x10

B. Kipping HSPU; 9x2, every 45s

C. Strict press; 1rm
30x5, 40x5, 50, 60, 65, 70, 72.5, 75xx - This needs a lot of work!

D. 50 strict HSPU for time
13:30 - Started with 5-3-2 for the first 10, then 2's till 25 reps, singles to the end!!

E1. T3 raise; 3x12
5kg - Very tough

E2. Ext rotation; 3x12
5kg - Strangely i found these hard on the right side, i was expecting it to be the opposite as i have a suspected labrum tear in the left shoulder.

E3. Powell raise; 3x12
5kg - Could have gone heavier.

+
AD 60:60 x5
4 minute rest
x2

19.06.2014 - 500m Row Repeat Test

500m row
90s rest
500m row

A. TYW ss Kneeling med ball toss
Complete

B. Floor press; build to max
60(5), 70(3), 80, 90, 95, 100, 105, 106 PB

C1. Bench press; 5x5
70, 70, 80, 80, 85

C2. Strict pull up; 5x max
12, 10, 9, 9, 8

4RNFT:
10 strict HSPU
2 rope climb (1 legless + 1 with legs)
0:15 L-sit hang

Complete - All four round of handstand push ups broke in to 5-3-2. Legless rope climbs could do with some work

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

05.05.2014 - 08.05.2014 - Catch Up

I have been really busy with university work when i haven't been working or training, hence the lack of training updates.

I'll start by catching up on this weeks training.

Monday

A. Plyo push up; 9x2

Done, every 30s.

B. 3 bench press @70%, every 60s x9

70kg - Felt better than last week

C. Strict HSPU; 3xME

9, 5(feel off the wall), 5, i then did a set of 20 kipping hs push up as i don't want to lose the skill of kipping while working on the strict strength

D. Banded resisted pull up; 3xME

Thin blue band - 5, 5, 4. These are really tough as the resistance increases at the top of the pull.

E. DB skull crusher; 3x8-12

10kg DB's - 12, 9, 8

F. Pronated flies; 3x20

5kg plates

Tuesday 

A. Snatch; build to max in 15 minutes

95kg, 102xxx - Really frustrating. Felt awesome working up to 95kg with no misses, probably should have made 2 smaller jumps to get to 102kg.

B. C&J; build to max in 15 minutes

124kg, 128xx - Failed the jerk on the first attempt then missed the clean on the second attempt and called it there.

C. Front squat; build to max in 15 minutes

140kg - Pleased with this although it isn't a lifetime PB, it is the heaviest i have front squatted in well over 6 months.

Wednesday

5000m row, easy pace

19.53.3 - This was meant to be done on Tuesday AM but i got my programming through to late to warrant getting up at 5:30am. Really pleased with this as a year a go this was around my PB pace.

10.04.2014 - Rowing & ME Upper

35 min Z1 row
7658m

A. Floor press; 10-7-4-1-1-1
90, 70, 80, 90, 100x, 95 - 10kg down on my previous PB

B. Max strict HSPU x3
6, 4, 7 - used 1 ab mat for last the set.

C. KB skull crushers; 3x8-12
20(12)x2, 24(12)

D. DB row; 3x8-12
30(12)x3

E. 100 banded triceps

F. Face pulls; 3x20

26.02.2014 - AM CGBP + PM Conditioning

AM

A. CGBP, 10-8-6-4-2
60, 70, 80, 85, 90

EMOM x10
2 strict HSPU


PM

AMRAP 10
10 power snatch @30kg
5 hand release push ups
10 box jump @24"

10 minutes rest

1 minute max burpees to 6" reach

2 minute rest

2 minutes of burpees at max -2 pace

7+20 - Steady pace from start to finish, unbroken ps and step down box jumps because of the knee. Felt good for the full 10 minutes and recovered very quick
+
21 reps, 4-5 no reps due to missed target
+
19 per minute for 2 minutes, pressing from the floor was the limiting factor.

08/01/14 - HSPU, HPC & DU's

AMRAP 10
5 Strict HSPU
10 Hang power clean @60kg
25 Unbroken double unders
- 5+4. Unbroken hang cleans and double unders. Really struggled with the strict hspu after the first round. Major weakness for me is upper body pressing.

Gymnastics & Squat Stamina

6-->1 unbroken ring muscle up ladder for time:
- 2:51
+
For time:
10 strict HSPU - 34" width
2 legless rope climbs
10 strict HSPU
2 legless rope climbs
10 strict HSPU
- 8:59. Rope climbs were fine, any more reps per round and i might have struggle. I suck at strict hspu!! Tried to break them from the start to avoid ending up in single but it happened anyway, 4-2-2-1-1, 2-2-2-1-1-1-1, 1's. 
+
15 unbroken T&G squat cleans @60kg x 4 sets, 2 minutes rest
- 15, 15, 15, 6. Just couldn't hold on for the last set. 

Muscle Ups, Strict HSPU, C2B Pull Ups & Squat Cleans

4 ring muscle ups per minute for 10 minutes
- Complete, felt strong up to the 7th minute then the 4th rep got tough.
+
AMRAP 10 
10 strict HSPU
15 unbroken C2B pull ups
- 3+3. Hit a wall on the HSPU's, 5-2-1-1-1, 2-2-1's, 3-1's. Pull ups felt great.
+
15 unbroken T&G squat cleans @50kg x 4 sets, 2 min rest
- Complete (0:50, 1:00, 1:00, 1:06). These had me huffing and puffing, and left my legs, lower back and forearms pumped.