Strength Session

A. Front squat @20X1, 2-2-2-2, all tough sets, 5 min rest
-110, 115, 120, 122.5. Tough? Yes, very.

B. Snatch, 1 rep @82.5% per minute for 10 minutes
- 80kg, no misses.

C. C&J,  1 rep @82.5% every 90s for 12 minutes
- 100kg, no misses but the jerks felt horrendous. 100kg used to feel easy for a triple today it was tough for a single!

D1. Weighted ring dip @20X0, 3-5 reps x 5 sets, 2 min rest
- 10(5)x2, 12(5)x2, 16(5)

D2. Pendlay row @22X0, 4-5 reps x 5 sets, 2 min rest
- 60(5), 65(5), 70(5)x3

E. 30 CGBP @70kg @20X0 in as few sets as possible, 1 minute rest between efforts
- 9, 5, 4, 3, 3, 3, 3. Chest like Jordan after this one!

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.

Rowing & Srength

Conditioning
5000m Row

19:45 PB

Strength
Weight pull up
20, 25, 30, 32.5, 35, 37.5 PB

Weighted ring dip
10, 15, 20, 25, 30, 35 PB

GH raises
BW 3x8

GHD sit ups
BW 3x10

Pull ups, Dips, AMRAP & HSPU's

A1] Weighted Pull ups 3xmax (30 seconds rest)

10kg weighted vest  7-5-5 = 17

A2] Weighted Ring Dips 3xmax (2 min rest)

10kg weighted vest  6-5-4 = 15

A1 and A2 mean it is performed as a super set. Perform 1 set of max reps at weighted pull ups rest 30 seconds then perform 1 set of max reps weighted ring dips rest 2 minutes then repeat.

Ring dips need a lot of work they are a major weakness.

B] Met-Con

10 minute AMRAP
5 Deadlfts - 80kg
15 Box Jumps - 24"

12+10 Rxd

My goal was 12 rounds so im happy with this score, box jumps really got the calfs burning.

C] Hand Stand Push Ups - Perform 1 HSPU every 30 seconds for 10 minutes

Strict for the first 10 reps (5 minutes) failed the 11th rep strict so went to kipping for the remaining 10

Daniel Tyminski - 20 muscle ups