-Coffee (black) Never drinking milk again. Been farting and on the shitter after 2 goats milk protein shakes yesterday......Yep so I'm off it!
- a few small bits of sweet potato and BCAA tabs, glucosamine supps
9am CP based, glute/quad relationship work, squat tech + core endurance
A. Heels elevated bsq @ 50X0, 5reps; rest 3min x5
B. Quick change movement seq, moderate load, 3 Goblet squats + 3 KBS x5, heavier than last time; rest 1min x3 sets
C1. Anchored sit ups, throw with arms, keep hands outside knee and ankle, 30reps; rest 1min x3
C2. 60sec Duck walk; rest 1min x3
NOTES
A) Heels raised back squat done at 80kg. Felt good. Last week was 72.5kg today 80kg. Videoed 1st, 3rd and 5th sets
B) Quick change done @ 32kg and was tough. Last week I did 24kg and this week got 32kg. Videoed 1st and last set
C1 and C2 done and got hard at the end.
1145am
salad of spinach, onion, BBQ's broccoli, cauliflower, carrot and sweet potato. Left over rissole and steak. Cup of berries a little later.
3PM: CP based, Jerk tech + press moderate with scap focus + scap work
A. Snatch grip, behind neck split jerk @ 11X3, 75% effort, 3reps; rest 2-3min x5
B. Seated behind neck strict press, moderate-hard effort @ 3010; 3-4reps; rest 2-3min x3
C. Pronated wide grip Pull up, 3-4reps, WTD @ 31X1 rest 3min x3
D. DB ext rotation @ 2010, 12,10,8,6; rest 30sec b/t arms, heavier than last week
E. Powell raise @ 2010, 12,10,8,6; rest 30sec b/t arms, heavier than last week
NOTES
A) warmed up and did 5 sets at 75kg. felt pretty easy abut still failed a few due to bad foot position and off balance. really no excuse. So I dropped it back to 60kg and re did the whole 5 sets concentrating on footwork and depth of catch. Felt SO much better.
B) done at 54kg (had the 10lb on) was good and hit 4 reps per round. Last round was tough.
C) Done at 15kg DB and did 2 sets of 4 reps and the last set I did 3 at 15kg, dumped it and did 2 more unweighted to the same cadence. Felt stronger than last week
D) Did 12, 10's at 8kg (up 1kg from last week) but due to technique and weakness/form I dropped back to 7kg for the 8's and 6's. Felt much better doing it properly and lighter.
E) Done all at 8kg up 1 kg from last week.
530pm POST WOD
water and sweet potato
7pm Dinner
Chicken, salad (spinach) BBQ veggies from the other day
Athlete from CrossFit Norwest
Clothing from WOD gear athlete apparel
Trained at RAW strength and conditioning Gold Coast
Programmed by Ross Blake
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