A. TYW; 3x10
B. Kipping HSPU; 9x2, every 45s
C. Strict press; 1rm
30x5, 40x5, 50, 60, 65, 70, 72.5, 75xx - This needs a lot of work!
D. 50 strict HSPU for time
13:30 - Started with 5-3-2 for the first 10, then 2's till 25 reps, singles to the end!!
E1. T3 raise; 3x12
5kg - Very tough
E2. Ext rotation; 3x12
5kg - Strangely i found these hard on the right side, i was expecting it to be the opposite as i have a suspected labrum tear in the left shoulder.
E3. Powell raise; 3x12
5kg - Could have gone heavier.
+
AD 60:60 x5
4 minute rest
x2
.
Monday, 30 June 2014
26.06.2014 - AM Rowing + PM Weightlifting
AM
1000m row @70% Aer
90s rest
x6
PM
A. Heaving snatch balance; 4x3
60, 70, 80, 90x(1), 85
B. Hang snatch; 5x2@75-80%
75kg
C. C&J; 5x3@70-80%
95kg
D. Clean pulls; 4x4
130kg
+
3RFT:
400m run
21 kb swings - 24kg
12 pull ups
8:28 PB - I was feeling really tired after the lifting so i was just aiming for around 9 minutes. Unbroken swings and pull ups but fairly slow runs. If i push the runs to around 1:20 i can go sub 8 next time.
1000m row @70% Aer
90s rest
x6
PM
A. Heaving snatch balance; 4x3
60, 70, 80, 90x(1), 85
B. Hang snatch; 5x2@75-80%
75kg
C. C&J; 5x3@70-80%
95kg
D. Clean pulls; 4x4
130kg
+
3RFT:
400m run
21 kb swings - 24kg
12 pull ups
8:28 PB - I was feeling really tired after the lifting so i was just aiming for around 9 minutes. Unbroken swings and pull ups but fairly slow runs. If i push the runs to around 1:20 i can go sub 8 next time.
Thursday, 26 June 2014
24.06.2014 - AM Shuttles + PM ME Lower
AM
Every 3 minutes
10m out & back + 20m out.
x6
13-14s - Made a mistake by going 20m out & back as well.
PM
A. Box jump; build to max
53", couple of close misses at 55"
B. Deadlift; 1rm
100, 120, 140, 150, 160, 170, 180, 190, 200, 210 PB
C1. Front squat; 3x5
110kg - Tough today, did these in my nanos.
C2. Wtd chin up; 3x5
16kg
+
10 minute AMRAP
12 back rack lunges - 60kg
60m (30-30) backwards sled drag - 80kg
L-sit hold max
3+12, 20s, 16s, 13s - L-sit holds are a lot tougher when your breathing heavy!
Every 3 minutes
10m out & back + 20m out.
x6
13-14s - Made a mistake by going 20m out & back as well.
PM
A. Box jump; build to max
53", couple of close misses at 55"
B. Deadlift; 1rm
100, 120, 140, 150, 160, 170, 180, 190, 200, 210 PB
C1. Front squat; 3x5
110kg - Tough today, did these in my nanos.
C2. Wtd chin up; 3x5
16kg
+
10 minute AMRAP
12 back rack lunges - 60kg
60m (30-30) backwards sled drag - 80kg
L-sit hold max
3+12, 20s, 16s, 13s - L-sit holds are a lot tougher when your breathing heavy!
23.06.2014 - Pump Session!
A. TYW's; 3x10
B. Push press; 9x2@70% EMOM
74kg - All T&G
C1. Bent over row; 3x8-12; 30s rest
60(12), 70(12), 80(12) - Should have started at 70kg or 80kg
C2. Wtd ring dip; 3x12-14; 60s rest
5(12)x3 - These were really tough!
+
5RNFT:
12 CGBP - 60kg
8-12 ring row
32 unbroken double unders
E. Handstand walk ladder; Increase 1m every minute x10
Fell once on the 7m round, all other rounds unbroken.
B. Push press; 9x2@70% EMOM
74kg - All T&G
C1. Bent over row; 3x8-12; 30s rest
60(12), 70(12), 80(12) - Should have started at 70kg or 80kg
C2. Wtd ring dip; 3x12-14; 60s rest
5(12)x3 - These were really tough!
+
5RNFT:
12 CGBP - 60kg
8-12 ring row
32 unbroken double unders
E. Handstand walk ladder; Increase 1m every minute x10
Fell once on the 7m round, all other rounds unbroken.
21.06.2014 - CP Battery Test
A. Power snatch + snatch; EMOM x6
45, 50, 55, 60, 65, 70 - Focused on technique today.
B. Power clean; 1rm
40, 60, 80, 90, 100, 110, 115, 120, 125xx
C. 8 minute AMRAP @90% of B.
27 reps @108kg - 2 reps better with 5kg extra since i last did this test in January.
D. 10 minute Z1 row
2270m, 2:12/500m average
45, 50, 55, 60, 65, 70 - Focused on technique today.
B. Power clean; 1rm
40, 60, 80, 90, 100, 110, 115, 120, 125xx
C. 8 minute AMRAP @90% of B.
27 reps @108kg - 2 reps better with 5kg extra since i last did this test in January.
D. 10 minute Z1 row
2270m, 2:12/500m average
20.06.2014 - AM Rowing + PM DE Lower
AM
1000m row @70%
90s rest
x4
Complete
PM
A. 30" hurdle hips; 9x3
Complete
B. Back squat @31X1; 12x2@65%, EMOM
110kg - Comfortable
C. Hang power clean; 8x2@70%; EMOM
87.5kg - This is a really comfortable weight for me now.
+
20 minute AMRAP (Aerobic pace)
10 russian KB swings - 40kg
20m forwards sled drag - 80kg
10 wall balls - 9kg
20m backwards sled drag
8 rounds - Backwards sled drags smoked the quads!
1000m row @70%
90s rest
x4
Complete
PM
A. 30" hurdle hips; 9x3
Complete
B. Back squat @31X1; 12x2@65%, EMOM
110kg - Comfortable
C. Hang power clean; 8x2@70%; EMOM
87.5kg - This is a really comfortable weight for me now.
+
20 minute AMRAP (Aerobic pace)
10 russian KB swings - 40kg
20m forwards sled drag - 80kg
10 wall balls - 9kg
20m backwards sled drag
8 rounds - Backwards sled drags smoked the quads!
Tuesday, 24 June 2014
19.06.2014 - 500m Row Repeat Test
500m row
90s rest
500m row
A. TYW ss Kneeling med ball toss
Complete
B. Floor press; build to max
60(5), 70(3), 80, 90, 95, 100, 105, 106 PB
C1. Bench press; 5x5
70, 70, 80, 80, 85
C2. Strict pull up; 5x max
12, 10, 9, 9, 8
4RNFT:
10 strict HSPU
2 rope climb (1 legless + 1 with legs)
0:15 L-sit hang
Complete - All four round of handstand push ups broke in to 5-3-2. Legless rope climbs could do with some work
90s rest
500m row
A. TYW ss Kneeling med ball toss
Complete
B. Floor press; build to max
60(5), 70(3), 80, 90, 95, 100, 105, 106 PB
C1. Bench press; 5x5
70, 70, 80, 80, 85
C2. Strict pull up; 5x max
12, 10, 9, 9, 8
4RNFT:
10 strict HSPU
2 rope climb (1 legless + 1 with legs)
0:15 L-sit hang
Complete - All four round of handstand push ups broke in to 5-3-2. Legless rope climbs could do with some work
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