18.08.2014 - Thorium Throwdown Tester

A. PS + SB + OHS; Every 2 minutes x10
60, 65, 70, 75, 77.5, 80, 82.5, 85, 87.5 - Failed the power snatch at 87.5 but completed the complex.

B. Front squat; 2 @75% EMOM x10
150kg - Felt ok.

C1. Ring row @3121; 8-12 x5; 30s rest
10, 8, 8, 9, 8 - These were mega hard!! 

C2. RDL @30X1; 5 x5; 1 minute rest
80 x2, 90x2, 100x1

3 minute AMRAP - steady
GTOH @50kg

- 1 minute rest -

3 minute AMRAP - T&G
GTOH @45kg

- 1 minute rest -

3 minute max cal row

33 reps - All singles, easy breathing.
+
32 reps - Touch & go reps, was aiming for 10's but struggled to hit this was hitting 5-7 reps each set. This gassed me way more than the singles at 50kg.
+
62 cals - I was just holding on for the 3 minutes by this point.

16.08.2014 - AM MAP + PM Liting

AM

5 sets @80%
500m row
20 over the rower burpee
12 T2B
- rest 2 minutes -

3:13
3:29
3:41
3:54
3:54
Started out a little bit too fast, should have aimed to hit 3:40 every set. All T2B unbroken and comfortable.

PM

A. Over box jumps; 9x2@30"

B. Power clean cluster; 1.1.1 x 5sets; 10 second/3 minutes rest
90, 95, 100, 105, 110 


C. Bench press; 5-5-5-ME; 2-3 minutes rest
80x5x3, 80x10

D. Weighted ring dip; 3x6-8
10x8x3

E. Hammer curl; 3x12
12.5(12), 15(12), 15(12)

14.08.2014 - Snatches, Push Jerks & MAP

A. 3 position snatch (hang, below knee, floor) x6 sets; 3-5 minute rest

60, 70, 75, 80x (floor), 80, 85x (floor)

B. 3 push jerk EMOM x10

90 x6 sets, 95 x2 sets, 100 x3 sets - All reps T&G 

C. Good morning @3311; 5-5-3-3

40(5), 50(5), 55(5), 60(5)

+

3 minute AMRAP @80%

5 muscle ups

35 double unders

- rest 4 minutes -

5 minute AMRAP @80%

10 OHS @50kg

10m forward bear crawl

10m backward bear crawl

- rest 4 minutes - 

5 minute AMRAP @80%

5 wall climb

20 KB swings @24kg

3 unbroken
+
4+10 unbroken
+
2+4 

13.08.2014 - AM Lactic Intervals + PM Strength

AM

40s window
3 thrusters @60kg
amrap burpees
- rest 3:20
x4
- rest 5 mins
x2



PM

A. Box jump; max height (20kg plt increases only)
Built to 48" quickly

B. Back squat @30X2; 4-4-4-4
120, 130, 140, 145 - Tough grind on the last rep but feel like my legs are responding well to the tempo squats

C. 2 cleans EMOM x12
80, 85, 90, 95, 100x8

Catch Up & European Inferno

Ok, so i've been a little lazy posting. I started a 8 week build toward Thorium Throwdown last Monday, this means more intensity within the conditioning.

This weekend saw myself and Chris Porter compete in Cardiff at the European Inferno for the second year. After 6 events over two days we finished the weekend in 51st place in a field of 170ish mens teams, this included a 17th place finish in the down and shuttle sprint event.


Event 5 - 500m row, 600m run x2

01.08.2014 - Z1 + Strict Cindy

8400m ish, held a 2:07 - 2:10/500m pace

31.07.2014 - ME Lower

A. Low seated box jump; max height


B. Back squat; max
120, 140, 150, 160, 165 - Down 5kg on best but heading back in the right direction. 

C. Power snatch + snatch; heaviest in 12 minutes
40, 50, 60, 70, 72.5, 75, 77.5, 80, 82.5, 85 - Hips felt faster!

D. Snatch deadlift; 3x2@120%
120 - Straps

+
AMRAP 15
10 KB front lunges - 32kg/arm
20 back extensions
40m farmers walk - 32kg/hand
20m sled drag - 100kg
4+21 - Unbroken