strength:
5x5 High bar back squat = 100kg/110/120/120/120x3
3x10 barbell step-ups on 20" box 60kg
metcon:
"christine"
3 rounds of
500m row
12 bodyweight deadlifts
21 box jumps 24"
time=9:40
Monday 30 July 2012
Saturday 28 July 2012
back squats and deadlifts
strength:
work up to 2rm High Bar Back Squat (hbbs), then decrease by 5% every 30 secs for 5 sets
100kg, 110, 115, 120, 125, 130kg pr, 123.5, 117.5kg, 110kg, 102.5kg
metcon:
regional wod 11.3
21-15-9
deadlift 143kg
box jump 30"
(DNF)
Got to 10 reps on the 15 deadlifts. Started to get some pain in left glute and decided to call it quits. Was already at 15mins, the deadlifts were super heavy for me and is something i must work on for regionals next year.
work up to 2rm High Bar Back Squat (hbbs), then decrease by 5% every 30 secs for 5 sets
100kg, 110, 115, 120, 125, 130kg pr, 123.5, 117.5kg, 110kg, 102.5kg
metcon:
regional wod 11.3
21-15-9
deadlift 143kg
box jump 30"
(DNF)
Got to 10 reps on the 15 deadlifts. Started to get some pain in left glute and decided to call it quits. Was already at 15mins, the deadlifts were super heavy for me and is something i must work on for regionals next year.
Wednesday 25 July 2012
max testing
wod#1
3km row =12:11.1
wod#2
500m row for time =1:35.9 pr
max pistols on each leg =27 left leg/30 right leg
max swings with 40kg kb =20reps
max double unders =146 pr
100 abmat situps for time =3:14
3km row =12:11.1
wod#2
500m row for time =1:35.9 pr
max pistols on each leg =27 left leg/30 right leg
max swings with 40kg kb =20reps
max double unders =146 pr
100 abmat situps for time =3:14
Tuesday 24 July 2012
tuesday 24th july
wod:
strength-
work up to 1rm deadlift=160kg
metcon-
3 rounds
3 cleans 60kg
6 hang cleans
9 push presses
12 strict pull-ups
time=7:58
extra- max ring dips=21
strength-
work up to 1rm deadlift=160kg
metcon-
3 rounds
3 cleans 60kg
6 hang cleans
9 push presses
12 strict pull-ups
time=7:58
extra- max ring dips=21
Monday 23 July 2012
monday 23rd july
wod:
strength:
3x5 high bar back squat @ 115kg pr
3x5 front squat @ 92.5kg/95kg pr/ 100kgx4
5x3 power clean @ 93.5kg pr
strength:
3x5 high bar back squat @ 115kg pr
3x5 front squat @ 92.5kg/95kg pr/ 100kgx4
5x3 power clean @ 93.5kg pr
Saturday 21 July 2012
saturday 21st july
wod:
strength: work up to
3rm overhead squat=90kg pr
1rm overhead squat=102.5kg pr
max bodyweight ohs=6reps
strength: work up to
3rm overhead squat=90kg pr
1rm overhead squat=102.5kg pr
max bodyweight ohs=6reps
Friday 20 July 2012
friday 20th july
wod:
strength: 'linear crossfit football'
backsquat 130kg x3, x1, (fail)
metcon:
10 rounds of
10 kb swings
10 squat to kb
100m run
time=17:00
strength: 'linear crossfit football'
backsquat 130kg x3, x1, (fail)
metcon:
10 rounds of
10 kb swings
10 squat to kb
100m run
time=17:00
Thursday 19 July 2012
KB TEST
wod#1
strongman wod: with my brother (one works while other rests)
amrap 6
2 deadlifts at 140kg
2 box jumps at 36"
total=12/2
wod#2
5 rounds of
5 floor press 80kg
5 power cleans 80kg
rest 2 mins between rounds
wod#3
kb snatch practice.
amrap 5
1 kb clean, 2 press, 3 front squats, 4 thrusters @ 20kg
alternate arm
total=6 rounds
then
32kg kb swing x 32 reps
wod#4
kb test:
36kg kb swing x 36 reps
also trukish getup 36kg kb both arms (pr)
strongman wod: with my brother (one works while other rests)
amrap 6
2 deadlifts at 140kg
2 box jumps at 36"
total=12/2
wod#2
5 rounds of
5 floor press 80kg
5 power cleans 80kg
rest 2 mins between rounds
wod#3
kb snatch practice.
amrap 5
1 kb clean, 2 press, 3 front squats, 4 thrusters @ 20kg
alternate arm
total=6 rounds
then
32kg kb swing x 32 reps
wod#4
kb test:
36kg kb swing x 36 reps
also trukish getup 36kg kb both arms (pr)
Wednesday 18 July 2012
wednesday 18th july
wod#1
500m row
21 p-bar dips
500m row
15 dips
500m row
9 dips
time=8:01
wod#2
7x1 snatch from blocks (just below knee)
40kg/50/60/65/70/75pr/77.5(f)
wod#3
3 stop snatch pull 60/80/80/90kg
work up to 3rm power snatch 67.5kg pr
e.m.o.m for 10min- 3 power snatch @ 65kg
wod#4
5x3 front squat with 3 second pause at bottom
20/60/80/90/100kg
metcon:
5 rounds of
3 squat clean 90kg
10 toes to bar
30 double unders
time=13:13
500m row
21 p-bar dips
500m row
15 dips
500m row
9 dips
time=8:01
wod#2
7x1 snatch from blocks (just below knee)
40kg/50/60/65/70/75pr/77.5(f)
wod#3
3 stop snatch pull 60/80/80/90kg
work up to 3rm power snatch 67.5kg pr
e.m.o.m for 10min- 3 power snatch @ 65kg
wod#4
5x3 front squat with 3 second pause at bottom
20/60/80/90/100kg
metcon:
5 rounds of
3 squat clean 90kg
10 toes to bar
30 double unders
time=13:13
Tuesday 17 July 2012
2km row
wod#1
5x5 bent over bb row @ bodyweight
rest 3 mins between sets
then
an easy 2km row=8:12.7 pr
Went for an easy 2km row, more for active recovery than anything.. keeping just above 2:00/500m. Surprisingly this is the first time i can recall actually doing a 2km row. At least for the last year or more.. There you go. Proof that we subconsciously (or consciously) program what we enjoy and ignore what we dislike. Going to start rowing alot more.
5x5 bent over bb row @ bodyweight
rest 3 mins between sets
then
an easy 2km row=8:12.7 pr
Went for an easy 2km row, more for active recovery than anything.. keeping just above 2:00/500m. Surprisingly this is the first time i can recall actually doing a 2km row. At least for the last year or more.. There you go. Proof that we subconsciously (or consciously) program what we enjoy and ignore what we dislike. Going to start rowing alot more.
Monday 16 July 2012
e.m.o.m
wod#1 'crossfit football linear squat'
3x5reps of 127.5kg back squat
rest 4 mins between sets
then
5x3reps of deadlift- 100kg/120/140/160/167.5(f)
rest 4 mins between sets
wod#2 'death by cleans'
complete one clean in 30 seconds
every 30 seconds add another clean. (eg 1,2,3ect)
total=9 rounds
wod#3
e.m.o.m for 10mins:
3 clean and jerks @ 80kg
3x5reps of 127.5kg back squat
rest 4 mins between sets
then
5x3reps of deadlift- 100kg/120/140/160/167.5(f)
rest 4 mins between sets
wod#2 'death by cleans'
complete one clean in 30 seconds
every 30 seconds add another clean. (eg 1,2,3ect)
total=9 rounds
wod#3
e.m.o.m for 10mins:
3 clean and jerks @ 80kg
Friday 13 July 2012
13/07/12
wod#1
Strength: 3x5 rep wobbly bar presses 50kg
WOD:
2 rounds -
50 sit-ups
100 single-unders
300m run
10 burpees
20 push-ups
30 KB swings @ 40kg
time=17:12
wod#2
work up to max bench press=100kg
then
100kg back squat max rep attempt=13reps
then
e.m.o.m for 10mins
3 back squats @ 100kg
3 hspu (only did hspu for 5mins)
Strength: 3x5 rep wobbly bar presses 50kg
WOD:
2 rounds -
50 sit-ups
100 single-unders
300m run
10 burpees
20 push-ups
30 KB swings @ 40kg
time=17:12
wod#2
work up to max bench press=100kg
then
100kg back squat max rep attempt=13reps
then
e.m.o.m for 10mins
3 back squats @ 100kg
3 hspu (only did hspu for 5mins)
Thursday 12 July 2012
1 month update
Haven't posted for a month. I want to start posting again so here is an update and will list a few highlights from the past month.
pr's:
I finished a disappointing 41st place in the primal throwdown 2012. I have taken it as a learning experience and will be working on my weakness's as always, ready for next year!
pr's:
- 3rm deadlift 165kg
- 80kg snatch
- 100kg power clean/power jerk
- Isabel 3:32 rx
- 1rm front squat 112.5kg
- 5rm back squat 125kg
- Linda 26:00 rx
- 139 double unders
- 3rm push press 80kg
- 3rm strict press 57.5kg
- 5rm power clean and jerk 80kg
- 3rm bench press 95kg
I finished a disappointing 41st place in the primal throwdown 2012. I have taken it as a learning experience and will be working on my weakness's as always, ready for next year!
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