wod#1
work up to 3rm front squat
60kg/80/100/107.5/112.5 pr/115x2 pr/115x2
work up to 10rm push press
40kg/50kg/60kg/70kg pr/72.5x8
wod#2
20 mins of circuit training (1min stations)
wod#3
work up to max power snatch
40kg/50/60/65/67.5/70/72.5 pr (bw power snatch!)
Monday, 10 September 2012
Sunday, 9 September 2012
sunday
wod
"the man test"
(broke this into sets until finished)
4x 50m sprints rest 1:1
ring hspu practice
"the man test"
(broke this into sets until finished)
4x 50m sprints rest 1:1
ring hspu practice
Saturday, 8 September 2012
mobility sesh
spent a good part of an hour rolling out and stretching. the clip above was a nifty one for me that i found to be very helpful, also did alot of shoulder internal rotation and extension stretches with the bands. Im focusing on mobility alot now, trying to do it at least 10 mins a day (W.L.C) and for a whole hour every weekend.
Friday, 7 September 2012
walking lunges
wod
5rm deadlift - 60/80/120/140/160x3
glute raises x 10reps - 60/80/100kg
find my 10rm walking lunge (5 each leg) - 80/100/110kg pr
5rm deadlift - 60/80/120/140/160x3
glute raises x 10reps - 60/80/100kg
find my 10rm walking lunge (5 each leg) - 80/100/110kg pr
Thursday, 6 September 2012
pause front squats
5x3 front squat (3sec pause at bottom)
1) 80kg
2) 85kg
3) 90kg
4) 95kg
5) 100kg x2
1) 80kg
2) 85kg
3) 90kg
4) 95kg
5) 100kg x2
Monday, 3 September 2012
fran
wod#1 'Fran'
21-15-9
thrusters 45kg
pullups
time= 4:30
wod#2
work up to a couple sets of heavy box squats
then
3x8 Low bar back squats @ 120kg
Fran was miserable right afterwards. I had to lay down outside in the carpark for about 15 mins and was on the verge of yacking a couple times. I wanted to get sub 4 mins so bad but just didnt have it in me today. My previous pr was 4:13 with 43kg which was a few months ago. This time i had in mind to go unbroken which i have never been able to do. I started off with 20 thrusters unbroken but on the last rep my elbows dropped and i lost the bar infront, it didnt affect me much though and picked it straight back up to finish the last rep of 21. My 21 pullups went unbroken, The set of 15 thrusters i had to break up 3x5, and for pullups 9 and 6reps. The last set of thrusters went 5 and 4 but my grip was so shot that my pullups were 5,2,2.
My pr fran was unbroken pullups so i know this time i had a higher intensity and the thrusters were better so im confident next fran can be sub 4..
Wod 2 was just abit of fun. I like to lift heavy and havnt tried box squats a whole lot.. I started by using a 20" box but it was above parallel and i was easily sets of 140kg+ (which is above my max squat atm) however as i dropped down to a smaller box these got WAY harder. The sets of eight were decent. I hardly ever go beyond 5 reps and if i do, its usually for 20 or more so this was fun and happy with the weight as 120kg was my 5rep max a few months ago!
21-15-9
thrusters 45kg
pullups
time= 4:30
wod#2
work up to a couple sets of heavy box squats
then
3x8 Low bar back squats @ 120kg
Fran was miserable right afterwards. I had to lay down outside in the carpark for about 15 mins and was on the verge of yacking a couple times. I wanted to get sub 4 mins so bad but just didnt have it in me today. My previous pr was 4:13 with 43kg which was a few months ago. This time i had in mind to go unbroken which i have never been able to do. I started off with 20 thrusters unbroken but on the last rep my elbows dropped and i lost the bar infront, it didnt affect me much though and picked it straight back up to finish the last rep of 21. My 21 pullups went unbroken, The set of 15 thrusters i had to break up 3x5, and for pullups 9 and 6reps. The last set of thrusters went 5 and 4 but my grip was so shot that my pullups were 5,2,2.
My pr fran was unbroken pullups so i know this time i had a higher intensity and the thrusters were better so im confident next fran can be sub 4..
Wod 2 was just abit of fun. I like to lift heavy and havnt tried box squats a whole lot.. I started by using a 20" box but it was above parallel and i was easily sets of 140kg+ (which is above my max squat atm) however as i dropped down to a smaller box these got WAY harder. The sets of eight were decent. I hardly ever go beyond 5 reps and if i do, its usually for 20 or more so this was fun and happy with the weight as 120kg was my 5rep max a few months ago!
Saturday, 1 September 2012
1st september
warmup- row 750m, 20 mins of shoulder mobilization (Ben Bergeron's bulletproof shoulder's)
Wod#1
strength:
work up to max cean and jerk = 103kg pr
work up to max clean = 105kg (so close to 108kg)
metcon: 'cf open 11.3'
amrap 5 of
75kg squat clean and jerk
total=13reps pr
Wod#2
partner wod:
between me and jack: (one rests while other works, alt rounds)
30 rounds of
5 wallballs 9kg to 11ft
3 strict pullups
1 front squat @ 100kg
time=21:17
Wod#3
150 pistols for time (alternate feet)
time=14:35
Wod#1
strength:
work up to max cean and jerk = 103kg pr
work up to max clean = 105kg (so close to 108kg)
metcon: 'cf open 11.3'
amrap 5 of
75kg squat clean and jerk
total=13reps pr
Wod#2
partner wod:
between me and jack: (one rests while other works, alt rounds)
30 rounds of
5 wallballs 9kg to 11ft
3 strict pullups
1 front squat @ 100kg
time=21:17
Wod#3
150 pistols for time (alternate feet)
time=14:35
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