AM
A) 3set by 5 back squat @ 164.6kg
* all sets done with OK form, a few boarder line reps but last set naied them all. 1-2 breaths between reps. Was getting hard. Had 4min break per set.
B) 3 sets by 5 strict press @ 75.6kg
*all sets fine and felt easy.
C) Conditioning was HARD AS!
2min timer for max reps. 3mins rest between each set. scored by max shoulder to overhead with log @ 75kg
1st set 80m prowler on a 40m shuttle at 80kg on prowler. Took 1.12 for prowler and only got 3 presses.
2nd set took a whole 2mins for just the prowler. No presses.
3rd set. ditched the prowler all together and sprinted 100m out and back for a total of 200m and got 9 shoulder to over head.
4th set. As above with 11 shoulder to overhead. Nearly spewed it is about 1000 degrees
PM will be YOKE
Monday, 31 December 2012
Monday 31st DEC 2012
Piss poor post for the last of the year. Start fresh tomorrow.
Deadlifts 10@ 200, 8 @ 220, 6 @ 240, 4 @ 250, 2 @ 260kg
Banded bench sets of 7 @ 95kg (5, 7, 10, 12kg DB's attached to each side of a 15kg axle.
Power clean with log and dip couplet 5's @ 105, 109, 112.5kg
Followed by a whole heap of gay as photography
Deadlifts 10@ 200, 8 @ 220, 6 @ 240, 4 @ 250, 2 @ 260kg
Banded bench sets of 7 @ 95kg (5, 7, 10, 12kg DB's attached to each side of a 15kg axle.
Power clean with log and dip couplet 5's @ 105, 109, 112.5kg
Followed by a whole heap of gay as photography
Thursday, 27 December 2012
Friday 28th Dec 2012
Early session after a shit night sleep and getting it done before a massive drive in a huge amount of traffic back to QLD.
Pre WOD nothing. Just BCAAs.
A) 5 sets of 3 reps log clean @ 102kg
* up 2kg from last week. Felt good for 5am
B) 12min AMRAP
30 steps overhead plate lunge@20kg
10 ball slams @ 20kg
5 rounds 20 steps.
Post WOD whole steamed sweet potato, 3 boiled eggs, bacon
Snack boiled eggs and coffee.
Now driving squeezing captain of crush squeezers. It's killing my life.
Pre WOD nothing. Just BCAAs.
A) 5 sets of 3 reps log clean @ 102kg
* up 2kg from last week. Felt good for 5am
B) 12min AMRAP
30 steps overhead plate lunge@20kg
10 ball slams @ 20kg
5 rounds 20 steps.
Post WOD whole steamed sweet potato, 3 boiled eggs, bacon
Snack boiled eggs and coffee.
Now driving squeezing captain of crush squeezers. It's killing my life.
Wednesday, 26 December 2012
Thursday 27th Dec 2012
Pre training bacon and eggs, water and amino acids
AM training
A) 3 by 5 back squat @162.5kg
* felt good. Rested 3-4mins between sets. Got harder towards the end.
B) 3 by 5 bench @ 127.5kg
* again felt good. Same rest as above. Set 3 was tough and bum came off the seat a little.
C) 50m right hand farmers/50m left hand farmers @ 60kg into max strict pull ups/2 sec pause at the top.
5,4,5
Post training sweet potato, egg amino acids.
Lunch takeaway chicken kebab on a plate. No bread. Hand full of macadamias.
Pre training few pieces of bacon
PM training
A) 4 sets glute ham raise @ 2.5kg
15,15,15,16
*up 1.25kg from last week and also got out all reps. Last week got two of 15 and 2 of 10
B) 4 sets of 15 reps log bicep curls @ 39.5kg
* up 1.25kg from last week
C) 4 sets of 15reps single a KB press @ 26.5kg
* all sets done and 1.25kg heavier than last week.
Post and dinner braza Brazilian BBQ
AM training
A) 3 by 5 back squat @162.5kg
* felt good. Rested 3-4mins between sets. Got harder towards the end.
B) 3 by 5 bench @ 127.5kg
* again felt good. Same rest as above. Set 3 was tough and bum came off the seat a little.
C) 50m right hand farmers/50m left hand farmers @ 60kg into max strict pull ups/2 sec pause at the top.
5,4,5
Post training sweet potato, egg amino acids.
Lunch takeaway chicken kebab on a plate. No bread. Hand full of macadamias.
Pre training few pieces of bacon
PM training
A) 4 sets glute ham raise @ 2.5kg
15,15,15,16
*up 1.25kg from last week and also got out all reps. Last week got two of 15 and 2 of 10
B) 4 sets of 15 reps log bicep curls @ 39.5kg
* up 1.25kg from last week
C) 4 sets of 15reps single a KB press @ 26.5kg
* all sets done and 1.25kg heavier than last week.
Post and dinner braza Brazilian BBQ
Tuesday, 25 December 2012
Wednesday 26th Dec 2012
A) 5 sets max distance farmers. Smooth handles, 10m runway with 180 degree turn each end @90kg each hand.
40,40 + turn, 40 + hold, 40, 40
B) 3 by max toes to bar strict
* more for grip work than anything.
10,10,9
C) prone hold 1.20 on and 10 sec rest.
Done. Bit of a challenge.
Diet
Breakfast 2-300gm bacon 8 eggs
Post training 1 sweet potato 2 boiled eggs
Lunch 2-300gm bacon 6 eggs, ham and turkey from Christmas
Snack frozen berries
Dinner 2-300gm bacon 4 eggs.
* got sick of the Christmas food and need to finish off some food for fridge space.
40,40 + turn, 40 + hold, 40, 40
B) 3 by max toes to bar strict
* more for grip work than anything.
10,10,9
C) prone hold 1.20 on and 10 sec rest.
Done. Bit of a challenge.
Diet
Breakfast 2-300gm bacon 8 eggs
Post training 1 sweet potato 2 boiled eggs
Lunch 2-300gm bacon 6 eggs, ham and turkey from Christmas
Snack frozen berries
Dinner 2-300gm bacon 4 eggs.
* got sick of the Christmas food and need to finish off some food for fridge space.
Monday, 24 December 2012
Tuesday 25th Dec 2012
A) 5 deadlifts @ 240kg
* felt pretty good but the single @ 240kg in warm up felt HEAVY. Got 3 touch and go and 2 back resets on the last 2 reps
B) 7 sets of
3 log deadlift
3 log clean
* no regrip and 6 reps to a set.
Pretty good and happy with this for where I am
Sets were
87,97,102,104.5, 106, 107.5, 109.5kg
C) 3 sets max reps GHR @ 11.3kg
8,5,4
D) 3 sets max rep strict pull ups
8,5,9 ( shoulder retraction pull ups)
E) 100 band good mornings
* done with heavy band. 5min 11 broken in sets of 55 and 45 Reps.
* felt pretty good but the single @ 240kg in warm up felt HEAVY. Got 3 touch and go and 2 back resets on the last 2 reps
B) 7 sets of
3 log deadlift
3 log clean
* no regrip and 6 reps to a set.
Pretty good and happy with this for where I am
Sets were
87,97,102,104.5, 106, 107.5, 109.5kg
C) 3 sets max reps GHR @ 11.3kg
8,5,4
D) 3 sets max rep strict pull ups
8,5,9 ( shoulder retraction pull ups)
E) 100 band good mornings
* done with heavy band. 5min 11 broken in sets of 55 and 45 Reps.
Monday 24th Dec 2012
AM
A) 3 by 5 back squat @ 160kg
* done. Felt tough on set two. Only rested 2mins before starting it. Miss timed the rest but a good hit out
B) 3 by 5 press @ 74.6kg.
*felt a little tired from just 3 sets of squats. Got easier as the sets went on!
C) 7 Sets of a 20m agility shuttle.
* untimed it raced Steve. Drew two, won two and lost 3!!
PM
A) 5 sets of 80m yoke @ 240kg
All sets between 1.15 and 1.18minutes.
B) 4 sets of 15 skull crushes @ 20kg DB's plus a fraction
* got them all out but sets 3 and 4 were hard!!!
C) 3mins max band tricep ext
* no idea, lost count but hammered arms.
D) 4 sets 15 side bends @ 40kg
* easy and will increase weight next week by a lot.
A) 3 by 5 back squat @ 160kg
* done. Felt tough on set two. Only rested 2mins before starting it. Miss timed the rest but a good hit out
B) 3 by 5 press @ 74.6kg.
*felt a little tired from just 3 sets of squats. Got easier as the sets went on!
C) 7 Sets of a 20m agility shuttle.
* untimed it raced Steve. Drew two, won two and lost 3!!
PM
A) 5 sets of 80m yoke @ 240kg
All sets between 1.15 and 1.18minutes.
B) 4 sets of 15 skull crushes @ 20kg DB's plus a fraction
* got them all out but sets 3 and 4 were hard!!!
C) 3mins max band tricep ext
* no idea, lost count but hammered arms.
D) 4 sets 15 side bends @ 40kg
* easy and will increase weight next week by a lot.
Friday, 21 December 2012
Saturday 22nd Dec 2012
1000m stone carry at 65kg. Every drop 3 tire flip @200kg
Breaks 160, 80,80,100,100,100,100,100,100,60
3 by 5 log strict press 72kg
Breaks 160, 80,80,100,100,100,100,100,100,60
3 by 5 log strict press 72kg
Friday 21st Dec 2012
AM
A) 5 by 3 log clean a 100kg
B) 4 by 80m prowler @110kg with 4min rest.
30,31,47,38sec
A) 5 by 3 log clean a 100kg
B) 4 by 80m prowler @110kg with 4min rest.
30,31,47,38sec
Thursday, 20 December 2012
Thursday 20th DEC 2012
AM
A) 3 by 5 back squat @ 157.5kg
B) 7 sets with 3mins break HSPU and 15 hollow rocks.
got 2 sets of 5 then the rest were 4's
PM
A) 4 sets of 15 single arm KB press @ 25.25kg (24kg bell with 1.25 strapped to it.
B) 4 sets of 15 DB skull crushes @ 20+kg DB
C) 4 sets of 15 glute ham raise @ 1.25kg
got 2 sets of 15 and 2 sets of 10
D) 10 sets of pinch grip 15kg smooth plates
60, 54, 37, 40, 40 then down hill
A) 3 by 5 back squat @ 157.5kg
B) 7 sets with 3mins break HSPU and 15 hollow rocks.
got 2 sets of 5 then the rest were 4's
PM
A) 4 sets of 15 single arm KB press @ 25.25kg (24kg bell with 1.25 strapped to it.
B) 4 sets of 15 DB skull crushes @ 20+kg DB
C) 4 sets of 15 glute ham raise @ 1.25kg
got 2 sets of 15 and 2 sets of 10
D) 10 sets of pinch grip 15kg smooth plates
60, 54, 37, 40, 40 then down hill
Monday, 17 December 2012
Tuesday 18th DEC 2012
AM
A) deadlift by 5 reps @ 235kg
B) log muscle clean into push press ladder
1+1, 2+2, 3+3, 4+4 etc till fail. rest 5mins repeat by 3.
@ 80kg 5+1, 4+3, 5+2
PM
A) 5 sets max distance farmers at 85kg a hand 10m 180 turns. 54,50,50,50,40m
B) 4 sets max GHR @ 11.3kg 10,8,7,5
C) single arm KB strict press 24kg
16 reps a set an arm
D) log curls 4 sets 15 reps 38.25kgs
A) deadlift by 5 reps @ 235kg
B) log muscle clean into push press ladder
1+1, 2+2, 3+3, 4+4 etc till fail. rest 5mins repeat by 3.
@ 80kg 5+1, 4+3, 5+2
PM
A) 5 sets max distance farmers at 85kg a hand 10m 180 turns. 54,50,50,50,40m
B) 4 sets max GHR @ 11.3kg 10,8,7,5
C) single arm KB strict press 24kg
16 reps a set an arm
D) log curls 4 sets 15 reps 38.25kgs
Monday 17th Dec 2012
AM
A) 3 by 5 back squat @ 155kg
B) 10-1
Bench @ 105kg
Supine ring pulls +20kg
14min 10
PM
A) 5 by 90m yoke @ 220kg
All about 1.15. Done in 18m lots with 180 turn
B) 4 by 15 tricep ext with 20kg DB's + a bit
C) 3min AMRAP band triceps.
A) 3 by 5 back squat @ 155kg
B) 10-1
Bench @ 105kg
Supine ring pulls +20kg
14min 10
PM
A) 5 by 90m yoke @ 220kg
All about 1.15. Done in 18m lots with 180 turn
B) 4 by 15 tricep ext with 20kg DB's + a bit
C) 3min AMRAP band triceps.
Saturday, 15 December 2012
Saturday 15th DEC 2012
AM
A)3 by 5 strict press with log 70kg
B) 10min amrap ladder
20m with turn famers carry
10 double unders...20 double unders............ 30 double unders etc
up to 70 double unders
A)3 by 5 strict press with log 70kg
B) 10min amrap ladder
20m with turn famers carry
10 double unders...20 double unders............ 30 double unders etc
up to 70 double unders
Thursday, 13 December 2012
Friday 14th DEC 2012
AM
A) 5 by 3 clean high pulls @ 92.5kg
B) EMOM 10mins 40m prowler @ 100kg
C) 50 banded good mornings
PM
A) 10 sets rest as needed plate pinch walks. 15kg, smooth sides out. 10m turn around course
40,37,41,40,40,27,28,30,26,27
B) 5 sets, 30 sec rest
20ghd sits/1min plank
A) 5 by 3 clean high pulls @ 92.5kg
B) EMOM 10mins 40m prowler @ 100kg
C) 50 banded good mornings
PM
A) 10 sets rest as needed plate pinch walks. 15kg, smooth sides out. 10m turn around course
40,37,41,40,40,27,28,30,26,27
B) 5 sets, 30 sec rest
20ghd sits/1min plank
Thursday 13th DEC 2012
AM
A) 3rm box jump with 2 by 10kg DB's -92cm
B) 3 by 5 bench @ 125kg
C) 5 sets with 4min rest
2 back squat @ 160kg
5 box jump @ 92cm
PM
A) Single arm strict press @ 24kg KB
15, 15, 16, 16
B) 4 x 15 Glute ham raise
C) 4 x 15 tricep ext 20kg DB's
A) 3rm box jump with 2 by 10kg DB's -92cm
B) 3 by 5 bench @ 125kg
C) 5 sets with 4min rest
2 back squat @ 160kg
5 box jump @ 92cm
PM
A) Single arm strict press @ 24kg KB
15, 15, 16, 16
B) 4 x 15 Glute ham raise
C) 4 x 15 tricep ext 20kg DB's
Monday, 10 December 2012
Tuesday 11th DEC 2012
AM
A) 5 rep deadlift @ 230kg
B) 7 sets of max strict pull up ad 10 hollow rocks
1. 11,
2. 9,
3. 9,
4. 9,
5. 9,
6. 10,
7. 10,
total 67
C) 100 ball slams for time @ 20kg 4.16
D) 4 x AMRAP GHR @ 10kg 8, 6, 6, 5,
PM
5xmax effort farmers walks with slip grips. 80kg per hand
10m shuttles with turn
40,40,50,50,40
4x15 bicep log curls 37kg
A) 5 rep deadlift @ 230kg
B) 7 sets of max strict pull up ad 10 hollow rocks
1. 11,
2. 9,
3. 9,
4. 9,
5. 9,
6. 10,
7. 10,
total 67
C) 100 ball slams for time @ 20kg 4.16
D) 4 x AMRAP GHR @ 10kg 8, 6, 6, 5,
PM
5xmax effort farmers walks with slip grips. 80kg per hand
10m shuttles with turn
40,40,50,50,40
4x15 bicep log curls 37kg
Monday 11th DEC 2012
AM
A) 3 x 5 back squat @ 152.5kg
B) 3 x 5 press @ 73.6
C)EMOM 10mins, 150kg prowler sprint for 40m
D) 100 ab roll outs-10.59
PM
A)5 x 100m yoke carry @ 200kg
B) 4 x 15 skull crushes @ 41kg
C) 3min continual tri band ext.
A) 3 x 5 back squat @ 152.5kg
B) 3 x 5 press @ 73.6
C)EMOM 10mins, 150kg prowler sprint for 40m
D) 100 ab roll outs-10.59
PM
A)5 x 100m yoke carry @ 200kg
B) 4 x 15 skull crushes @ 41kg
C) 3min continual tri band ext.
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