25.08.2014 - AM Strength + PM LacEnd

AM

A. Cluster; 1.1; EMOM x10
80 x4 sets, 85 x3 set, 90 x3 set - Then 100 x1 rep, 110 x1 rep PB

B. Front squat @33X1; 3-3-3-3-3
70, 80, 90, 100, 110 - Started light, lower back twinge

C1. Strict press; 8 x3; 30s rest
40, 50, 60 - Started too light

C2. KB step ups; 12 x3; 30s rest
2x24kg - Tough

C3. Banded goodmoring; 36 x3; 1 minute rest
Green band

PM

25 second row @100%
3 minute rest
x4 sets

- 5 minute rest

12-9-6 FT @100%
SDHP - 50kg
Burpee to 6" reach

142m, 147m, 146m, 147m
+
2:04

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

09.06.2014 - AM Intervals + PM DE Upper & Nate

AM

60s window
150m plate run - 20kg
AMRAP burpees

- 60s rest

60s window
150m plate run - 20kg
AMRAP GTOH -20kg

- 60s rest

x4

Burpees - 9, 8, 8, 8
GTOH - 8, 8, 9, 9

PM

A. Paused bench press; 9x3@70%, every 45s (1s pause)
72kg - Tough today.

B. Strict press; 3x8
50kg x3

Nate
AMRAP 20
2 muscle ups
4 HSPU
8 KB swings - 32kg

17+2 PB - Full round and 2 rep PB, everything was unbroken just transition time to improve next time. 

05.06.201 - ME Upper

A. Bench press with band suspended KB; 2@80%, 2@85%, 1@90%, 1@95%
44(10), 64(7), 74(5), 80(2), 85(2), 90(1), 95(1)

B. Strict press; 5@80%, 5@85%, 5@80%
60(5), 64x(2), 60(5) - Failed the set of 5 at 85% so i did a cluster of singles at that weight then a set of 5 at 50kg

C. Push ups; 3x max
35, 25, 22 - Felt much stronger on these today, got to 30 without a pause at the top.

D. Strict pull ups; 3x12
12, 10-2, 9-3

E. Narrow grip floor press; 3x20
40, 40, 45 - This was tough! Last few reps at 45kg were grinders!

F. Accumulate 5 minutes of heavy farmers walk
Complete @32kg/hand 

G. Plate pinch hold; 3x max
26s, 23s, 29s 

04.02.2014 - SDHP, Burpees, Pwr Sn, PU + Strength

I haven't been splitting my sessions AM & PM this week as i have been coaching the On Ramps until 9pm. This means i am not getting home till around 9:30 then i have to eat, shower and wind down, getting to bed at 10:30 at the earliest. Getting up at 5:30am the next day would not be optimal for recovery. When the conditioning is @80-90% i have been doing it after my strength, when it is @100% i have been doing it before the strength portion.

Conditioning @100%
25s row
3 minute walk rest
x4

- 5 minutes rest -

For time @100%
12-9-6
SDHP @50kg
burpee to 6" reach

- 5 minutes rest -

For time @100%
12-9-6
power snatch @50kg
true push ups (hand under armpits)

142m, 145m, 142m, 143m
+
2:10 unbroken
+
3:04 - Redlined on the first round and then died. First round unbroken, the next 2 sets were 3 then singles!

- rested 20-30 minutes -

A. 1.1 cluster every minute x10 sets (3-5 seconds rest between reps)
- Complete @75kg. 

B. Front squat; 3-3-3-3-3 @33x1
- 80, 90, 100, 105, 110. Things started getting blurry during the third rep at 110kg!! Felt a lot stronger on these today than i have been on any front squat variation in recent weeks.

C1. 8 strict press x3; 30s rest
- 40kg. Too light, last set was the easiest which tells me i wasn't warm enough for the first set. Should have used 50kg. 

C2. 2 KB step ups x3; 30s rest
- 2x24kg to 20" box. These are tougher than barbell step ups.

C3. 36 banded good mornings x3; 60s rest 
- Green band.

05/01/14 - Strict Press, Power Cleans, Rowing & Diane

AM

A.Strict press, build to max
-10 minutes 
AMRAP @85%
- 50, 52.5, 55, 57.5, 60, 62.5, 65, 67.5x, Dissapointing to be 10kg under your previous best!
-7 reps @55kg

B. Power clean, build to max.
- 2 minutes rest 
AMRAP 8 minuts @90% 
- 60x2, 70x2, 80x2, 90x2, 100, 105, 110, 112.5
- 25 reps @101kg

PM

60s row
5 minutes rest
x2 
+
5 minutes rest
+
21-15-9
Deadlift @102.5kg
Handstand push ups
- 313m, 320m
- 5:29 PB. 

Friday 18.10.13

07:00 am

AMRAP 20 @80%
20 cal row
20 cal skierg
- 6 rnds, used this as a recovery piece.

10:30 am

A. 3 bench press @70%, every minute on the minute x9
- 70kg

B1. 8-12 snatch grip strict press x 4 sets - 1:00 rest
- 30kg

B2. Max unbroken strict C2B pull ups x 4 sets - 1:00 rest
- 7, 5, 5, 4

AMRAP 20
10 wall climbs
50m farmers walks @32kg/ea
100 double unders
50 down and ups
- 2+50m fw

4:30 pm

Accumulate 50 ring scarecrows
- Complete.

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

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

28/07/13

AM
Strict Press, 1rm
- 60, 62.5, 65(X), 65, 67.5(X). This is dissapointing, 5kg under my  already poor PB but should be expected with no direct strict press focus.

+
Weighted Supinated Pull up, 1rm
- 20, 25, 30, 35, 37.5

+
Weighted Dip, 1rm
- 15, 20, 25, 30, 35. These were supposed to be bar dips but we don't have any in the gym so went with the next best thing and used the rings.

+
AMRAP C2B pull ups x 1 set to complete failure
- 30, didn't make contact with the bar on the 31st rep.

PM
1,600m Run, all out.
- 6:07.31 PB, lower back and calf got really pumped up and tight during the 2nd 800m.

Heavy Thruster & Weighted Pull Up Couplet

Strict Press - 3rm
30
40
50
55
60 PB
62.5 PB

RDL - 3rm (keep form perfect)
60
70
90
100
110

Conditioning
15-12-9 for time:
Thrusters - 60kg
Weigted pull ups - 20kg

9:02 Rxd

Thrusters felt good, 10-5, 8-4 & 7-2. Pull ups were hard all 3's, 2's and singles, it was difficult to kip with a 20kg plate hanging from the belt.

Gator

Strict Press - 5rmx3x5, refer to 12/12/12 for 5rm
55kg

Pendlay Row - 5rmx3x5, refer to 12/12/12 for 5rm
75kg

Conditioning
Gator
8RFT:
5 Front squat - 85kg
26 Ring push ups

19:40 Rxd

Got a chest like Katie Price after that!