3rm Bench press- 140kg
10 @ bar
10@60
8@ 80
5@100
3@120
1@130
1@140
1@150
3@155 FAIL
3@150 FAIL
3@140 success
Complete 5 rounds:
1 Muscle Clean then 1 Push Press...2 Muscle Cleans then 2 Push
Presses...3 Muscle Cleans then 3 Push Presses and so on until you can
not complete the progression. Once you fail, rest 3-4 minutes, decide if
you went too heavy or too light, adjust the weight if need be and try
to beat your previous rounds.
*Each muscle clean must start on the ground.
75kg 4 complete
75kg 4 complete
75kg 4 complete
80kg 4+3
80kg 4 complete
Bencj was pretty bad today. Clearly fatigues after yesterdays push up effort. Back still a little jakced from deads so wasn't thrilled for todays at all but still gave 100%. Bench maybe my eyes were bigger than my belly CLEARLY
The push press ladder actually hurt my legs more than my arms. Breathing was fine but felt winded after each set. Good training week
Thursday, 14 March 2013
Thursday 14th Mar 2013 (1rm front squat)
Front Squat 1 RM- 202kg
1 @ 95%
2x1 @ 90%
10@ 30
10@ 60
5@100
2@140
1@160
1@170
1@180
1@190
1@192.5
1@202
1@191kg
2 sest of 1 @ 181kg
Complete for Time
1 @ 95%
2x1 @ 90%
10@ 30
10@ 60
5@100
2@140
1@160
1@170
1@180
1@190
1@192.5
1@202
1@191kg
2 sest of 1 @ 181kg
Complete for Time
150 Push Ups
*Everytime you stop and rest with your chest on the ground this
constitutes a penalty. If a penalty is counted, you must immediately
sprint 40m. Once the penalty is completed continue with the push
ups.
8min 59
NOTES:
Decided to go really tough on the squat. Was performed with front rack harness which is slightly cheating but it saved my wrists. Was by far a PR and was really happy!!!!
The metcon was terrible. Once again need to work on body weight conditioning. Once I blew out in the push ups it was almost game over. Got about 40 odd at the start and it was 10's from there after. Did more 40m sprints than I really should have needed to do.
Wednesday 13th Mar 2013 (Rest day)
Mobility, active rest, easy airdyne for 20mins @ 30 on 30 off at 400+ watts.
Tuesday 12th Mar 2013 (5rm deadlift)
TRAINING
Deadlift 5 RM- 260kg
10 @ 60kg
8 @ 100kg
5 @ 140kg
5 @ 160kg
3 @ 200kg
1 @ 220kg
1 @ 240kg
5 @ 254kg
5 @ 260kg
Complete 5 rounds for time:
10 One Arm DB Power Snatches (5RT/5LT) 45kg
50m Sprint
4min 22
NOTES:
Today deadlifts were on. Last week pulled a single at 250kg before my attempt at work sets @ 255kg for 3. Canned the session. Today felt good. May have had 265in the tank but saved it and preserved injury. Walked away uninjured.
Metcon was great. Have done 3.18??? fr 4 rounds before with a shorter run so was really happy with this. Lactate got heavy in the legs but the push was fine. All unbroken
Deadlift 5 RM- 260kg
10 @ 60kg
8 @ 100kg
5 @ 140kg
5 @ 160kg
3 @ 200kg
1 @ 220kg
1 @ 240kg
5 @ 254kg
5 @ 260kg
Complete 5 rounds for time:
10 One Arm DB Power Snatches (5RT/5LT) 45kg
50m Sprint
4min 22
NOTES:
Today deadlifts were on. Last week pulled a single at 250kg before my attempt at work sets @ 255kg for 3. Canned the session. Today felt good. May have had 265in the tank but saved it and preserved injury. Walked away uninjured.
Metcon was great. Have done 3.18??? fr 4 rounds before with a shorter run so was really happy with this. Lactate got heavy in the legs but the push was fine. All unbroken
Monday 11th Mar 2013 (General conditioing)
AM
Re did 13.1 burpees snatch total 178 reps. 28 reps @ 75kg snatch
PM
5 Rounds For Time
10 Strict Pull up
15 Kettlebell Swing 32kg
3 Burpee Broad Jump
*Jump a minimum distance of your body height on each burpee broad jump.
Time was 9min 22.
This workout felt really good. The limiting factor was the strict pull ups. Started in 5's for first round then quickly went down to 2-3's and even some singles. Kept swings as russian and only taxed the grip at the end. Not enough to break and the broad jumps were all much greater than body length and tried for max distance each jump
Re did 13.1 burpees snatch total 178 reps. 28 reps @ 75kg snatch
PM
5 Rounds For Time
10 Strict Pull up
15 Kettlebell Swing 32kg
3 Burpee Broad Jump
*Jump a minimum distance of your body height on each burpee broad jump.
Time was 9min 22.
This workout felt really good. The limiting factor was the strict pull ups. Started in 5's for first round then quickly went down to 2-3's and even some singles. Kept swings as russian and only taxed the grip at the end. Not enough to break and the broad jumps were all much greater than body length and tried for max distance each jump
Sunday 10th Mar 2013 (active rest)
PM session just easy
10min airdyne increase in intensity over 10mins to a steady pace.
Rower for 2 sets of 5mins easy
1hr mobility
10min airdyne increase in intensity over 10mins to a steady pace.
Rower for 2 sets of 5mins easy
1hr mobility
Saturday 9th Mar 2013 (13.2)
17min AMRAP
40 burpees
30 snatch @ 35
30 burpees
30 snatch @ 61
20 burpees
20 snatch @ 75kg
40 burpees
30 snatch @ 35
30 burpees
30 snatch @ 61
20 burpees
20 snatch @ 75kg
Friday 8th Mar 2013 (CFFB total)
3 attempts at the following lifts.
Power clean
124
132
136kg
Squat
190
200
209
Bench
150
155
159
Deadlift
260
280
281kg
Power clean
124
132
136kg
Squat
190
200
209
Bench
150
155
159
Deadlift
260
280
281kg
Thursday 7th Mar 2013 (sprint/tabata)
Sprints had 7 attempts to get the fastest 50m sprint I could. Took all attempts, fastest was 7.10 on the road out the front, self timed.
Tabata
sledge @ 12lb 15
1min rest
burpees 7
1min rest
sledge @ 12lb 15
Tabata
sledge @ 12lb 15
1min rest
burpees 7
1min rest
sledge @ 12lb 15
Monday, 4 March 2013
Tuesday 5th Mar 2013
Supported by:
Alphafit equipment specialists www.alphafit.com.au
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach
AM
Had a programming crisis again and wasn't sure what I should do. Feeling down and weak and knew Drew was coming over for some lactic acid testing
Lactic acid testing on rower
3min on, 1min off incremental wattage
100,150,200,250,300,350 watts failed at. 400watts max HR 183 and 18.7 mmol
PM
A) 1 rm for 1 power snatch + 3 overhead squats
Max weight 78kg failed it for two sets but got the 3rd. Pretty unbalanced but happy in the end.
B) 6 rounds for time
50m farmers carry @ 81kg per hand
100m sprint in 2 by 50m shuttles
11.05
Alphafit equipment specialists www.alphafit.com.au
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach
AM
Had a programming crisis again and wasn't sure what I should do. Feeling down and weak and knew Drew was coming over for some lactic acid testing
Lactic acid testing on rower
3min on, 1min off incremental wattage
100,150,200,250,300,350 watts failed at. 400watts max HR 183 and 18.7 mmol
PM
A) 1 rm for 1 power snatch + 3 overhead squats
Max weight 78kg failed it for two sets but got the 3rd. Pretty unbalanced but happy in the end.
B) 6 rounds for time
50m farmers carry @ 81kg per hand
100m sprint in 2 by 50m shuttles
11.05
Monday 4th Mar 2013
Supported by:
Alphafit equipment specialists www.alphafit.com.au
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach
AM
I am pathetic at this movement so decided to do a lot of warm up sets and even a few work sets till failure and made sure I went TO failure.
A)2rm overhead squat
79kg
Failed 81kg 3 times so I knew it was a true 2rm for my ability. Really weak overhead so I can see my core is really letting me down. Also the right shoulder and elbow are REALLY weak. Not sure if it is coz of the 1000 surgeries I've had and poor rehab.
B)max reps @80% of A
63kg for only 5 reps.
Really hammered from the previous fails and max efforts.
C) 5 rounds
1 strict press
1 strict pull up
1 press
3 pull ups
1 press
5 pull ups
=11.50
@93kg
PM
Tabata prowler @ 150kg about 90m
Airdyne wattage test @450. Every drop = 5 burpees in place for 5mins
131cals and 10 burpees
Alphafit equipment specialists www.alphafit.com.au
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach
AM
I am pathetic at this movement so decided to do a lot of warm up sets and even a few work sets till failure and made sure I went TO failure.
A)2rm overhead squat
79kg
Failed 81kg 3 times so I knew it was a true 2rm for my ability. Really weak overhead so I can see my core is really letting me down. Also the right shoulder and elbow are REALLY weak. Not sure if it is coz of the 1000 surgeries I've had and poor rehab.
B)max reps @80% of A
63kg for only 5 reps.
Really hammered from the previous fails and max efforts.
C) 5 rounds
1 strict press
1 strict pull up
1 press
3 pull ups
1 press
5 pull ups
=11.50
@93kg
PM
Tabata prowler @ 150kg about 90m
Airdyne wattage test @450. Every drop = 5 burpees in place for 5mins
131cals and 10 burpees
Saturday, 2 March 2013
Friday 1st Mar 2013
Alphafit equipment specialists www.alphafit.com.au
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach
Rob Orlando Strongman CrossFit Challenge.
AM
gentle mobility
PM
Competition
Event 1.
Farmers carry 20m
pull ups 10, 8, 6, 4, 2
3mins 12
Event 2.
AMRAP 3min stone shoulder squats @ 70kg
39 rep
Event 3.
90sec yoke @ 180kg
60sec burpees (18)
90sec yoke @ 180kg
Came first in all workouts.
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach
Rob Orlando Strongman CrossFit Challenge.
AM
gentle mobility
PM
Competition
Event 1.
Farmers carry 20m
pull ups 10, 8, 6, 4, 2
3mins 12
Event 2.
AMRAP 3min stone shoulder squats @ 70kg
39 rep
Event 3.
90sec yoke @ 180kg
60sec burpees (18)
90sec yoke @ 180kg
Came first in all workouts.
Thursday 28th Feb 2013
Alphafit equipment specialists www.alphafit.com.au
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach
Complete rest
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach
Complete rest
Wednesday 27th Feb 2013
Alphafit equipment specialists www.alphafit.com.au
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach
AM
Deload week
Back squat 4 sets f 5 @140
Press 4 sets of 5 @70kg
Pull ups 4 sets of 5 +10kg
Bench 4 sets of 5 @ 120kg
PM
mobility at Cougars
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach
AM
Deload week
Back squat 4 sets f 5 @140
Press 4 sets of 5 @70kg
Pull ups 4 sets of 5 +10kg
Bench 4 sets of 5 @ 120kg
PM
mobility at Cougars
Tuesday 26th Feb 2013
Alphafit equipment specialists www.alphafit.com.au
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach
AM
30min airdyne on/off
easy pace with on efforts above 400watts, off efforts just arms
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach
AM
30min airdyne on/off
easy pace with on efforts above 400watts, off efforts just arms
Monday 25th Feb 2013
Alphafit equipment specialists www.alphafit.com.au
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach
AM
All sets @ 70%
REST week but light weight to stay active
Squat 4 sets of 5 @ 140kg
Press 4 sets of 5 @ 70kg
Deadlift 4 sets of 5 @ 200kg
PM
active mobility
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach
AM
All sets @ 70%
REST week but light weight to stay active
Squat 4 sets of 5 @ 140kg
Press 4 sets of 5 @ 70kg
Deadlift 4 sets of 5 @ 200kg
PM
active mobility
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