Mile run & Squat cleans

Press - 1rm

40
50
60
62.5 PB
65 FFF

Weighted Pull up - 1rm

20
24
28
32
35 PB
36 PB

Run 1 mile for time:
6:42 PB

Squat Clean 1rm

80
100
105
107.5 Fx6

Caught every attepmt at 107.5kg just couldn't stand up

Squat & Boxing Annie

Strength

1) Back Squats: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@75%

74, 81, 87.5, 93

2a) 4X5 STRICT Weighted Chest to Ring Pullups – heaviest possible, rest 60 sec.

Notes: These should be performed with a false grip, even if you do not normally use a false grip for Muscle-Ups. Also, try to pause for 2 counts when the ring makes contact with the chest. If you cannot perform these with weight just use BW. UB sets are not necessary. Use a band if necessary to complete all reps.

BW, 10, 10, 10

2b) Front Squats: 1X5 @ 60%, 1×5 @ 65%, 1X5 @ 70%, 1X5 @ 70% – rest 60 sec.

70, 75, 81, 86

Conditioning

'Boxing Annie'
50-40-30-20-10
Double unders
Box jumps - 24"
Sit ups

11.23 Rxd

All unbroken apart from a mess up on the double unders on the set of 40.

27.02.12 - Outlaw

BB Gymnastics

1a) 4X3 Halting Clean Deadlift – heavy (not maximal), rest 60 sec.

80, 82.5, 85, 87.5

1b) 4X3 Power Cleans off blocks – heavy (not maximal), rest 60 sec.

Notes: Barbell should start just below the knees.

80, 82.5, 85, 87.5

Conditioning (pain threshold training)

4 rounds for total working time of:

40 Double-Unders

12 Thrusters 42.5kg

12 C2B Pullups

*Rest 3 minutes between each round.

Rd 1 - 1:40 

Rd 2 - 1:52 

Rd 3 - 2:40

Rd 4 - 2:44

First round unbroken. Second round unbroken till the last rep of C2B pull ups, didn't quite have the pull to reach my chest so a no rep and had to drop. Tripped at 30 reps on the third round of DU's, and C2B pull ups broke 5-1-1-1-1-1. Chest to bar pull ups broke in a similar fashion in the last round 5-1-1-2-1. Fairly pleased with my C2B as this is the first time i have done them during a WOD. Thrusters were UB but slow.

Midline/Strength

1a) 3X10 Weighted GH Raise – heavy, rest 45 sec. - Done (body weight)

1b) 3X10 Reverse Hypers – heavy, rest 45 sec. - Done (red band)

25/02/12 - CF Leeds, 3D & Teesside

Open WOD 12.1

7 Min AMRAP Burpees

114

2 extra reps than the first attempt, felt a lot harder this time round. At one point i didn't think i was going to get 100 reps!

Leeds, 3D and Teesside Throwdown

The First WOD in groups of four. Two people from one gym the other two from another.

Pair 1

Run 400m Carrying 15kg plate 

Pair 2 

AMRAP 

10 KB Swings

10 Hand Release Press Ups

10 Air Squats

Aim is for pair 1 to run as quick as possible to prevent pair 2 from completing the AMRAP. My partner was Ben Wood and we went head to head with Daz Freeman and Dan from TRAIN Manchester. Me and Ben managed to work through 21 rounds of the AMRAP.

WOD 2

 2 Rounds for time:

10 Bodyweight Dead Lifts (80kg)

Sprint 200m

Time - 1:28

 

 

The mixture of running and deadlifts is always a rough one on your hamstrings. Second round of deadlifts felt more like 100kg than 80kg and the second run felt like i was using someone elses legs!

24/02/12 - Rest Day

Open WOD 12.1

Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

112 Reps

My quads are still aching from Roly on Tuesday, i want 120+ reps so i'm going to redo it on Sunday.

Split Jerks

BB Gymnastics
Split Jerk 1-1-1-1-1

100
105
107.5 PB
111 PB
112.5 F

I have 112.5kg i just didn't get myself under the bar and then ran out of lifts.

Conditioning
4 minute AMRAP:
Shoulder to overhead - 60kg
4 burpees every time the bar is dropped

32 Reps

19 reps before the first drop then down to 3's & 4's