Saturday May 25,2012

*3km run

*
Power clean and chest to bar pull ups
10 @70kg 20 c2b
8@80kg 16 c2b
6@90kg 12 c2b
4@100kg 8 c2b
2@110kg 4 c2b

*
500 row
3 rounds
20 ring dips
50 double unders
500 row

*7km run

Friday May 25,2012

*5km row

* 10 rounds
50 double unders
5 wall climbs

* snatch balance for PRACTISE

* snatch doubles 21 sets

* front squat triples 12 sets then 1,2,3,4,5,1,2,3,4,5 reps at 100kg

* EMOM 20min
5 chest to bar
5 box jumps

Thursday May 24,2012

* 10 sets
400m row on the 2mins at 140/500

*about 20sets on 90 sec
2 full range hspu on parallettes

*800m run
42 swings
24 pull ups

*400m run
21 swings
12 pull ups

*200m run
12 swings
6 pull ups

* overhead squats in 10's
20,30,40,50,60kg

* 3 on min for 20min
Squat clean start 65 end at 85kg

* 3 on min for 20min
Power clean power jerk
Start 60 end 80kg

*2min accumulated L sit

Saturday May 19,2012 (double unders and shit with bar muscle ups)

*3 rounds for time
50 du's
40 sit ups
30 med ball cleans
20 pull ups
10hspu
17.56

*3 bar muscle up on min 10min

*3 heavy snatch balance
-failed and stopped portion of that session at. 60kg started at bar and worked to 60 in about 10sets

*1 squat clean and 5 front squats
52,57,60,65,72,77,80 did 80 for

*10 sets 1:1 recovery
1 medball squat throw for distance
1 burpee
Sprint to ball
1 overhead toss
2 burpees
Sprint to ball

* 50 burpees
-1.52

Wednesday May 23, 2012

* 5km run

* 6 by 150m hills sprint repeats with jog recovery

* 10 sets
3 deadlifts @ 200kg
15m Prowler suicide shuttle (30m) @ 160kg

*6 HSPU on min 6min

* 3 position snatch (low to high)
10-15sets not sure

* 20 Turkish get ups each arm (40 total @24kg)

* every min on min 20min
10 pull ups
5 burpees

WORKLOAD
jog 5000m
sprint 900m
deadlift 30 reps @200kg
prowler 300m @160kg
HSPU 36 reps
Snatch up to 45 reps
TGU 40 reps
Pull ups 200
burpees 100

Tuesday May 22,2012

*45 on/45 off for 30 mins
Rower above 1500 cals/hr

*on min 10mins
7 t2b
4 pistols

*ladder
Strict pull up
Strict ring dip
-8mins

*strict press sets of 3
Start at 40 up by 5kg to 80kg guess that's 9 sets or so

* from 80kg push press sets of 3 up to 100kg in jumps of 5kg with 3 sets at 90kg so....11sets

*heavyish squat clean doubles
Start at 60 up by 5kgs to 90 and 7 sets at 90kg. So 13 sets

* on the 2min for 20mins (10sets)
50 du's
10 wall ball to 12ft target

*10 mins handstand holds.

Monday May 21, 2012 (run+hspu)

*30min run

*5 Hspu on min
-15mins

*heavy ohs 5's to 60kg

* heavy snatch to 67.5kg

*Prowler suicides by 5 at 80kg

Max effort prowler 1min by 2

* muscle up/du ladder
-4min

* hspu practise

Sunday May 20, 2012 (Fartlek run, pause OHS)

*10min warm up run

*interval runs 3mins a lap. 5 laps
150m fast, 150m slow repeat twice for lap

*3 pause OHS on 90sec for 15mins
Finished 37.5kg

*3 thrusters on minute 15min
Start 52 end 60 kg

21,15,9
Kbs 32kg
50m bear crawl
-6.52

Friday May 18, 2012 (run burpee/ pp swing

Away with Jess and Norwest team for the regionals. Brought some stuff to train with though

500m run
50 burpees
500m run
30 burpees
500m run
10 burpees
-10.28

1min 10 Push press 52kg
1min 15 KBS 32kg
For 20mins

*3 squat snatch in the minute for 5mins
-40
-45
-47.5
*1 snatch on the 30sec for 5mins
52kg

* 5 rounds for time
10 power clean 60kg
15 wall ball
=6.57

*practise
4 pistols on min for 10mins

Thursday May 17, 2012 (REST/Endurance capacity)

So today was a rest day as it is day 4 in my little cycle. Have a break from proper training structure as time does not really permit at the moment with prep for the Norwest team and helping Jess out with her individual endeavors.

Felt good today and wasn't really in the mood for a complete rest so smashed out an active type rest day. I have 4 capacity type pieces that I have to hit each cycle and today it was ENDURANCE.

Session done in the am between 6am 7am classes and the 930am class.

5 by 600m sprints on the 3min. When I say sprint the goal wasn't sprint SPRINT. It was like a tempo type pace trying to hit each effort the same as the last and not moving +/- 3 seconds from the first effort

Efforts
1-2.18
2-2.21
3-2.21
4-2.21
5-2.18

Pretty solid, felt good, so had roughly 40sec between rounds.

Finished off with handstand walking practise back at the gym but was freaking freezing so didn't do much.

Now we just had our team check into the games at Wollongong and cooking up a feed with Jess and Rich!

Wednesday May 16, 2012 ( Rope +squat/T2B/snatch DL

* 3 rounds for Time
5 rope climb
25 back squat 85kg
-10.40

Finisher
*100 T2B
Each break 30m prowler 80kg

PM

*800m row
3 rounds
15 KBS 24kg
50double unders
800m row
-9.25

Capacity powerlifting 3's
5 sets of 3 reps Snatch grip deadlift
140,145,150,155,160kg

Tuesday May 15, 2012 (Overhead squat + HSPU/Overhead carry)

*Warm up Burgener
3 rounds of 3 of each exercise
snatch high pull. muscle snatch, snatch land, overhead squat, pressing snatch balance, heaving snatch balance, snatch balance

*WOD
Overhead Squat 1,1,1,1,1,1,1
Worked on technique a bit today as this is a huge sticking point for me.
70, 70, 75, 75, 80, 80, 85kg

*Finisher
50 HSPU every break 1 leg less rope climb and 1 prowler interval 10, 20, 30m suicide
-14.08
16, 13, 11, 10 HSPU break up

PM session

*Strongman capacity
3 rounds each for time with 3min rest
400m overhead plate carry 20kg
each break 5 ground to overhead with plate
-4.13 (3 drops)
-4.03 (3 drops)
-3.40 (5 drops but faster)

Monday May 14, 2012 (jag 28 + wall walks / Jerks 2's$

* WOD
Jag 28
800 run
28 swings 32kg
28 strict chins
28 clean and jerk 32kg each hand
28 strict chins
800 run
=20.44

* Core
3 sets of 5 wall walks

*Finisher
4min time cap
1000m row
AMRAP burpees
=got 12 rowing split 7.27

PM session

* Olympic lifting capacity
Split jerks for doubles
2,2,2,2,2,2,2
-no fails

Sunday May 13, 2012 (Rest Day-Endurance capacity 20)

*Warm up-dynamic
300m run
Then 3rds of 10m
High knees, butt kicks, side to side, karaoke, karaoke hip lift, power skip, power skip with kick
200m run

*Endurance Capacity
20m time frame
5km run (just over) 22.29

Saturday May 12, 2012 (regional wod 6 + HSPU/Pistols + Strongman

*CrossFit style warm up
3 rounds of stretch, push, pull, squat, stretch
push ups, ring dip, hspu
strict, kipping, butterfly
air, dowel, overhead squat

*Regional WOD 6
3 rounds
7 155kg deadlift
7 muscle ups
+
21 wall ball
21 toes to bar
+
30m farmers 45kg
+
28 burpee over box jumps
+
30m farmers
+
3 muscle ups
time cap 17min
@ time cap had 2 muscle ups to go!!
Total time 17.40

*Finisher for fun
45kg snatch DB 10 reps
60m sprint
3 x 1:1

part 2

4 HSPU 4 pistols on min for 5mins

rest

PM session

*Warm up burgener warm up
3 rounds
5 snatch balance at 20kg
10m walk with bar increasing 20/40/60kg
5 burpees

*capacity training- Strongman
400m walk with barbell loaded to 60kg overhead
-every drop 20 burpees.

time=24min

Friday May 11, 2012 (L pull up/back ext + front sq)

AM training

*Gymnastic based warm up
3 rounds Samson stretch, active hang, hollow rocks, superman hold, v ups, inchworm, strict k2e,

*WOD
21,15,9
L Pull ups
Back ext 10kg
-7.40

*Finisher (work based)
3 rounds for time
50 swings 24kg
50 double unders
Then
5 rope climbs to finish
-10.19

*Practise
-15 pistols each leg

PM training (Powerlifting)

*kettlebell based warm up
3 rounds with mobility in between
Body passes, single arm swing, goblet squat, double arm swing, thruster

* Capacity based "powerlifting)
Front squat for 1's
110, 115, 120, 125, 130, 130, 130,
the rest were at 100kg for form. Highest weight today was 130kg
-

Thurday May 10, 2012 (800's + HSPU finisher + Snatch capacity)

Took the AM classes today and had a mate join me for the session at 8am. Jess had a sleep in today and her rest day so I had to fly solo for most of the morning.

730am had a few macadamias and thats about it. Didn't want to spew during my session.

8AM training

*Dynamic warm up
400run, high knees, butt kicks, side to side, karaoke, hamstring walk, quad walk, glute walk, karaoke with leg lift, power skips, hurdle skips. Performed for 2 rounds
Build up sprints to about 80% 3 sets of 60m jog back recover

*WOD
3sets of 800m sprint rest 2mins between each run
1- 2.45
2- 2.57
3- 2.52

*Finisher
4 HSPU on the minute for 10mins

POST WOD
sweet potato, coconut water, lean mince patties, avacardo

LUNCH
grass fed  beef roast, fat as dressing on rocket and spinach salad with sweet potato, few macadamias

330pm training

*Burgener warm up
3 rounds with broom
3 rounds with bar
-specific hang tech work for muscle snatch

*Capacity Olympic lifting for 3's
(5 sets of 3 reps, drop from top/quick re set)
1-58kg
2-60kg
3-60kg
4-62.5kg
5-62.5kg

Stretch mobility and handstand push up work

Wednesday May 9, 2012 (O lifting + Double under box jump)

Yesterday was a right off. Spent 8 hours in the car traveling down from QLD to Sydney. Fun fun. Got out of the car and felt like a I had been driving an mini!!! Would have liked to do something but it was just too late by the time we got in and we needed to un pack and get settled.

Took the 6am class today with Sarah and was up at 515 and bloody freezing! Whats the deal with Sydney weather? Had about 3 macadamias, a handful of spinach and a small kangaroo steak and was out the door.

For the next 3 months will be leaving all O lifting out of the metcons to get technique right. See how it goes. 

7am O lifting session.

Gymnastic warm up 

• Hanging L-raises on bar 4 x 15-30 sec

(tuck if needed – this will build core)

• Hold at top of rings 4 x 30 sec
• L-sit on Parallettes (straight legs) 2 x max effort
• L sit on Parallettes (bent legs – tuck) 2 x max effort

Lifting session 

hang pull 1/ hang muscle clean 1 x 4, 5 sets @ 30kg

OHS heels raise 5 by 5 @ 40kg 3 second hold at the bottom

Back squat 5 by 5 @80kg 3 second hold at bottom

Press 5 by 5 @ 45kg 3 second hold at top


Conditioning

Like the games wod 5 with double unders and snatch but I did with increasing height to a box jump

50 sec cap for 20 double unders and box jump

Got to 110cm with 9 jumps to get there. Finished off my failed attempt with 55 double unders.

Monday May 7, 2012 (Games WOD 4 + prowler)

Again didn't have much time today so just chucked something together during Jess' training and then a quick metcon. 

630am Breakfast 

-Sweet potato

7am training

Gymnastic Warm up

• Wall walks x 10

(perform slowly and focus on opening up shoulders)

• Handstand hold against wall 4 x approx 30sec.

(try and perform a free standing handstand during the 30 seconds)

• L-stand 4 x 20sec.

(walk feet up wall and walk hands out to create a 90 degree angle to wall – focus on opening up shoulders)

Barbell warm up

hang snatch pull/hang muscle snatch 3 sets of 3

Hang clean pull/hang muscle clean 3 sets of 3

Strength/Position

Overhead Squat 5 sets of 5 reps at 40kg with 3 second pause at bottom and top of each rep

Metcon

Games WOD 4

50 back squats 60kg

40 pull ups

30 Overhead 60kg

50 Front squats 37kg

40 pull ups

30 Overhead 37kg

50 Overhead squats 30kg

40 pull ups

30 Overhead 30kg

19min 31

 11am Breakfast 2
-2 steaks, sweet potato
-Berries and coconut cream


230pm training


Gymnastic warm up

• Handstand hold against wall 2 x approx 30 sec.

(try and perform a free standing handstand during the 30 seconds)

• Handstand shoulder taps (stomach to wall) 3 x 12
• Fwd rolls x 5 (this is to learn how to fall out of hsw if in need)
• Handstand  walk practice on grass 5 minutes only.

Barbell warm up

*All from the hang
snatch pull 1, muscle snatch 1, overhead squat 3 for 3 sets @ 20kg
clean pull 1, muscle clean 1 for 3 sets

Metcon

50m prowler
50m log carry (50kg)
50m prowler
50m log carry
100m run
50 double unders
5 muscle ups
50 double unders
100m run
50m prowler
50m log carry
50m prowler
50m log carry

10.59

POST WOD

430pm
coconut cream curry with steak, caulifllower, broccoli, silverbeet
Berry smoothie with whole can of coconut milk

Sunday May 6, 2012 (games WOD 3)

Sunday-The day of rest. After a few weeks of really trying to put training together I have finally succumbed to not being able to do what I want to do in the short term. My priorities have been for the last 6 weeks on helping my partner Jess do the best she can at the Regionals in a few weeks. We both travel to Sydney on Tuesday but stopping in Yamba tomorrow night to visit Dad.

Todays training was not what was programmed and I feel bad for not being able to dedicate the time needed to training right now. Jess and I went to Brisbane today and by the time we made it back I had time for a short workout. I did the regional work out 3 with the dumbells.

Warm up

• Skin the cat x 10.
• Bridge walk walks (as far as you can) x 10

Bridge with elevated feet on box (the higher the feet the easier it will be – scale as needed) 20 sec hold x 3 (focus on opening up shoulders as far as possible and locking out elbows)

Barbell warm up
Hang muscle snatch 5 x 5 @ 30kg
Hang muscle clean 5 x 5 @ 30kg
Push press 1/split jerk 1 3 x 3 @ 50kg

WOD
4 rounds for time
10DB snatch 45kg (5 each arm)
60m run

3.19


Back to diet logging tomorrow

Saturday May 5, 2012 (rest-kind of)

Today was a rest day and it started early with a 6am wedding for our lovely neighbours the Andrews'. It was a great morning and breakfast reception that was a paleo banquet. It was amazing. I had ever intention of doing some training or mobility early and then again in the evening but to tell you the truth I was in a food coma until 1230pm despite about 4 million coffees.

There is no point writing my food from this morning but it was about 4 sausages, 8-10 rashes of bacon, 2-3 eggs maybe 4-6 I guess and nearly 6 coffees.

Training


General monostructural warm up with 500m row, 3 sets of 20 double unders and freestanding handstand hold, roll out and general mobility 


specific mobility on ankles with flossing and mobs, hip extension at end range as distraction in flexion, thoracic extension, shoulder dislocators and internal rotation


Burgener warm up times 3 with dowel, times 2 with empty bar


Snatch 2 by 8 @ 42.5kg


Snatch balance 2 by 6 @ 42.5kg


Snatch pulls 3 by 3 @77kg


static stretch to finish

Take a look at last nights snatch and jerk work

Friday MAY 4, 2012 (single modality AnLp/hip speed, HSPU)

Had the worst night sleep EVER. Was awake from 130am till 4am. Was no point tossing and turning in bed so I got up and worked on the computer. Had a plate of nuts, and come calming tea. Now I feel like crap.

Training this AM will be fastest and I'll see how it plays out

 930AM: EST, single modality AnLP 1-2 training

5 Sets:
10 burpees, AFAP
Run 35sec @ 95%
Rest 5:30
+
rest 15min (accumulate 35m handstand walking)
+
5 Sets:
Run 45sec @ 90%
Rest 5:30

http://connect.garmin.com/activity/174487421

http://connect.garmin.com/activity/174487443

2PM- Lunch
salad, bacon, lettuce, avacardo, chicken


430PM: Canned the PM scheduled session and just did some olympic lifting and handstand work

Just worked at perceived rehab %'s and took it easy

Snatch 3 @42.5 by 3, 3 @ 47.5 by 3

Power clean and power jerk 3@55kg by 3, 3 @ 59kg by 3

snatch pull 3 @ 59kg by 3

Handstand push up for perfect reps on the minute for 10mins

8pm Dinner
Broccoli, cauliflower, chicken

macadamias and berries

Thursday May 3, 2012 (snatch tech, gymnastic/clean tech, OHS, mobility)

Went out for dinner last night with Jess and Bron from the Norwest team. Was great to catch up and run through some snatch and muscle up technique. Dinner was at grilled, thanx to Aaron Lay and we smashed some grass feed goat, chicken and beef. Was really nice. I even lashed out and had goats cheese and homus.


730am- Breakfast
Spinach, broccoli, cauliflower, sweet potato and some chicken bits and small bit of steak.

930AM: CP based, snatch tech + LB bending moderate/high TUT +  BWT density touches

A. Low hang (below knee) muscle snatch. Muscle snatch. Snatch balance @ 55kg, 1.1.1; rest 90sec x3
B. Tall hang squat snatch @ 40-47.5kg , 2 perfect reps every 60sec x6 (no ego)
C. Low bar good morning, 5,4,3 @ 4111; rest 3min
D1. 10-15* toes to bar ; rest 1min x5
D2. 10-15* ring dips rest 1min x5
** goal is more reps than last week

NOTES
A) felt good and really tried to not move my feet a whole lot. I did though which I was pissed about so the next exercise (B) I went even harder to try and not move feet. I was successful I think. See video. All sets @ 55kg

B) done @ 42.5kg not heavy but really tried to work on technique with feet close to each other in the squat. felt ok. 

C) Done at 73, 80, 84kg for really good hamstring stretch


D) Got 15 for all sets on all exercises. did muscle up to ring dips. On the last set of toes to bar I got to 10 then 5 singles as I lost the kip. was pissed at this. The last few ring dips were also dodge coz of strength. 
 




12pm Post wod
berries, whey protein and coconut cream milk shake

130pm lunch
silverbeet, spinach, broccoli, cauliflower, chicken steak in coconut cream curry


5PM: Aerobic Z1 + clean tech + OHS tech + mobility piece

Row - 10min @ easy-moderate,
+
10min - dynamic mobility, thoracic, dorsiflexion, internal + external shoulder rotation + shoulder flexion
+
Pressing snatch balance @ 33X1 5reps, light; rest 2min x4-5
+
20kg x 65reps OHS @ 1010; set and rep as needed, perfect reps, in o-lift kicks
+
Row- 10min as (50sec easy + 10sec moderate effort surge)
+
10min PNF mobility as above
+
10mim static mobility as above

NOTES
Row was done mixing up my technique between elbows outside and elbows inside knees on the catch. I feel I get better hip flexion on the the elbows inside knees. Doesnt mean my knees are splade to the side it just means my knees are apart enough to fit my elbows inbetween


Pressing snatch balance was done at 20kg. 10 down from last week but MUCh better form. 


Broke the overhead squats into 25, 25, and 15 just to change camera angle for critic. 

Post WOD meal
whey protein in water

8pm Dinner
Chicken, cauliflower, spinach, silverbeet and broccoli

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