20.10.2014 - DE Upper

AM

5x1000m row; 1 minute rest
- The aim was consistent pace over all 5 sets. Having done 6x1000m with 2 minute rest at 3:50 on Saturday i planned to hold a similar pace today. My glutes and hamstrings were still sore from Friday which was making my lower back aches a little during this, held 3:52 pace over all 5 sets. 

PM

A. Crossover symmertry

B. Skin the cat; 3x3
- These are still making me feel really dizzy and sick, if i drop without pulling back over i don't get dizzy but as soon as i do i feel really ill! I'm not sure why this happens as it never used to!

C. CGBP; 7x2@75%; EMOM
- 75kg, focusing on speed off the chest and moving the bar as fast as possible.

D1. Strict wtd. ring dip; 5x5; 30s rest
- 10, 12, 16, 16, 20, starting to feel a lot stronger and more comfortable with these.

D2. Pause strict pull up; 5x5; 2 minute rest
- The 5 second pause at the top got tough during the last couple of sets.

E. 5 minute AMRAP Z-press @20kg
- 100 reps (10's every 30s x5, then 5's when ever) Tried a different tactic today, it still hurt! 

For time:
24-20-16
DB snatch @27.5kg
GHD sit ups
*50 double unders after each set
- 8:08

14.06.2014 - AM Lifting + PM Metcon

A. Backwards medball toss; 10x1@15kg

B. C&J; 80%x2x2, 85%x1x3, 80%x2
104, 110, 104 

C. Bench press; 5-5-5+@75%
11 @80kg

D. EMOM x16
Even - 2-3 weighted pull ups
Odd - 10 strict ring dips (slight pause at the top)

Dropped the strict ring dips down to 7 after 4 rounds.

5 sets at the same pace
30 cal row
10 power clean - 60kg
100 double unders
15 T2B
- 3 minute walk/rest

Feeling really fatigued so only did 3 sets

4:30, 4:25, 4:20 - UB cleans and T2B, double unders 50-50  

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

Strength Session

A. Front squat @22X1, build to a challenging single - full pause in full  depth
- 60(5), 80(3), 100, 110, 120, 125

B. Snatch, 1 rep @ 85% per minute for 8 minutes
- 82kg, no misses. Every rep felt really fast, would have fancied my chances for a 100kg snatch tonight!

C. C&J, 1 rep @85% every 90s for 9 minutes
- 103kg, no misses. Cleans felt strong but the jerks were off again, pressed a couple out but i think its more timing than anything else. 

D1. CGBP @20x1, 3-5 reps x 5 sets, 2 minutes rest
- 70(5), 72.5(5), 75(5), 77.5(5), 80(5). Started too light, should have had my first set at 75-80kg

D2. Pendlay row @22X0, 4-5 reps x 5 sets, 2 minute rest
- 70(5), 72.5(5), 72.5(4), 70(5), 70(4). Think i got the loading just right with these. The reps of 4 were actually 5's but the 5th rep used a bit of a cheat or didn't hit the tempo.

E. 50 strict ring dips in as few sets as possible, 1 minute rest between efforts
- 16, 26, 33, 38, 43, 48, 50 (16, 10, 7, 5, 5, 5, 2).