27.05.2014 - Weightlifting + Tabata Something Else

A. Power clean; 5x2@85%
106kg - Feeling powerful today, weight was feeling light.

B. Clean & Jerk, 3x1@90kg
113kg - Comfortable, bottom position of the clean felt really good.

C. Clean deadlift; 5x3@120%
Supposed to be at 156kg but i didn't have time to fit them in before the class started so did them after. Had nothing left after tabata something else. 120x1, 140x2, 150x2 

Tabata Something Else
Complete 32 intervals (8 per exercise) of 20 seconds of work followed by ten seconds of rest:
Pull-ups
Push-ups
Sit-ups
Air squats.
There is no rest between exercises

Pull ups - 20, 12, 10, 10, 10, 10, 10, 9
Push ups - 10, 9, 9, 9, 8, 7, 7, 7
Sit ups - 13, 13, 13, 13, 12, 12, 11, 11
Air squats - 17, 17, 17, 17, 17, 17, 17, 20

Moved too slow through the first set of air squats and as your score was the lowest score i just held 17 for the remaining sets. 

21.04.2014 - AM Row + PM DE Lower

AM 

40 minute Z1 row
9321m, 2:08.7/500m average

PM

A. Box jump; 9x2
40"

B. Back squat; 12x2@70%; every 30s
112kg

C. 2 T&G power clean @70%; every 30s
87.5kg

D. Front rack lunge; 3x8-12
80(12), 90(12), 100(8) - Massive improvement since Manchester Games!!

E. Stiff leg deadlift; 3x8-12
80(12), 100(12), 120(10) - Holy hamstrings!!!

F. Tabata prowler push
Don't have access to a prowler so i used my car! 

Strength, Tabata & Muscle Ups

Strength
Shoulder Press- 1x5@65%, 1x5@75%, 1x5+@85%
35
45
50x8

Deadlift- 1x5@65%, 1x5@75%, 1x5+@85%
105
120
140x7

Probably could have ground out another 2-3 reps.

Conditioning
1:1 - 100m row time:reps of exersice. For example it takes 25 seconds to row 100m, perform 25 reps of the exersice

For time:
Row 100m
1:1 Deadlift - 80kg
Row 100m
1:1 Box jumps - 30"
Row 100m
1:1 Power cleans - 60kg
Row 100m
1:1 KB swings - 32kg

7:43 Rxd

Row 1 - 20s
Row 2 - 21s
Row 3 - 20s
Row 4 - 22s

Skill
Tababta
Dead hangs - done
Pistols - 13/12/12/11/11/11/11/11
Handstand holds - done
Double unders - 39/25/39/30/29/30/29/20

3 x Max UB Muscle ups
11 PB
6
6

All non false grip with full turn out.

16/01/12 - Hotel WOD

16/01/12

Working away in Birmingham so got to make do with a bare hotel gym.

Tabata push ups

 25-12-10-7-7-7-7-7 = 82

Tabata air squats

22-20-20-20-16-16-16-16 = 146

10 minutes Handstand hold practice