Monday 20th May 2013 step ups/press/GHR

Horrible session

1 week behind

7rm wr step up (each leg/14 reps total) 112kg

3rm press with strongman log 87kg

*really focus on bar speed. Got 90 but was slow Grindy reps. So cut it

7min AMRAP

5 clean and press @74kg (85% of press)

7 glute ham raise

6 rounds + 5 clean and press

Horrible WOD. 7mins after workout still could not feel hamstrings!!!!

Monday 13th May 2013 (back squat, press, front squad lunge)

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A) back squat 3 by 5 @ 185kg

B) press 3 by 5 @ 87kg

C) 3 sets 5min rest

8 front squat @140kg

20 lunges. 

Saturday 12th May 2013 (Leonidas comp)

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Workout 1

Max tyre flips in 6mins tyre increase in weight every 2mins

Workout 2

AMRAP 8mins 

10 wall ball @20kg

5 clapping push ups

Workout 3

12,9,6

32kg swings

Strict pull ups

Semi final

5 chest to bar

10 ball slam

15 burpee box jumps

20 KB clean

10 box

Final

10 ball slam

10 swings 50kg

10 box jump 34"

10 kettle bell press 32 each arm

10 KB front squat 32 each arm

10 swings 50kg

10 ball slams. 

Friday 10th May 2013 (cleans and gymnastics)

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A) 5 sets of 3 reps clean high pulls 

Superset with

4 depth jumps @20"

B) 3 by 6-10 glute ham raise

10, 6+5kg, 4+5kg

C) 3 by max reps strict pull ups 

14,12,12

D) 16min clock for 1min stations max reps 

GHD sit up

True push ups

Supine row

Banded good mornings 

Thursday 9th MAY 2013 (Squat/Bench/Sprints)

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After a lot of frigging around in the gym this morning I finally warmed up and got that heavy bar back on the back. General cardio and dynamic warm up. 10mins of ladder and into it

A) Back squat 3 sets of 5 @ 183kg

B) Bench press 3 sets of 5 @ 136kg

C) EMOM 12mins 75m sprint
11.45, 11.15, 11.33, 11.40, 11.70, 11.05, 11.63, 11.58, 11.86, 11.78, 12.65, 12.07, 

Wednesday 8th MAY 2013 (sprints and skills)

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General training and active rest. Very few agility and speed skills some mucking around and ball games for co ordination and movement

Tuesday 7th MAY 2013 (deadlift+kettlebell work)

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Dreaded starting today!!! Really didn't want to deadlift 255kg for 5 reps. My best was 260 for 5 reps so this is like 98% of that!

Started off with basic cardio and general moblising some tight parts. Felt good. Added in some ladder work and started increasing the deadlifts. Right when I was about to do my last warm up lift @ 255kg the freaking neighbour called out to me and I had to help him for 10mins. Came back and 255kg last warm up dead felt like 295kg!!!

Got some salts into me and was good to go.

A) Deadlift 1 set of 5 @ 255kg

B) max height vertical jump -290cm

C) 3 sets max pull ups
14, 12, 12

D) 15min AMRAP
10 russian swings
25m rack walk
10 russian swings
25m rack walk
*32kg
No idea on rounds. Maybe 14 total.

E) 3 sets of max reps skull crushes with log @ 45kg

I'm writing this on Thursday and in hind sight that was a shit choice because my bench suffered today!!!


PM

Sprint training
Ladder drills
plyo's in out tires
agility weaving
10 by 15m straight sprints. 

Monday 6th May 2013 (Squat/Press/Bench, Dip metcon)

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Feeling good this morning after a good rest yesterday. Even managed to have a lazy Sunday afternoon nap. Had a relaxing weekend after a hectic workout on Saturday. Saturday night dinner in the park, BBQ and a walk with plenty of food. Yesterday as I said was rest, sleep and dog beach. Early night and prep for today as I knew it was going to be TOUGH!

General cardio warm up for 3-5mins and 20mins of rolling and mashing jumped on the airdyne for another 3mins and started my general dynamic warm up.

Ladder drills for 20mins and started my slow build up to 182kg for the squat 

A1) Back squat 3 sets of 5 reps @ 182kg
superset
A2) 5 GHR
*last set was max reps GHR and got out 10 solid, perfect reps, really concentrating on the hammies.

Ladder drills for upper body whilst building to my press weigh. Threw in  few band pull aparts as well

B) Strict press with log to keep neutral grip. 3 sets of 5 @ 86kg

C) Metcon
21, 15, 9
Bench press @ 100kg
strict ring dips
*10.39

Had a game plan and even wrote down on the board how I wanted to break down my sets for the best time. Start bench in 7's save myself for dips and second set. Just before starting I thought hell this is training just go for it. Got all 21 straight on the first set of bench at 100kg which in terms of completing the workout as fast as possible was a mistake. Everything after that was a slow grind. I  will try to put a video together of todays training later.

Saturday 4th May 2013 (Metcon intervals)

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 Pretty tough day at the office today. Was hot and humid. Took ages to warm up and I watched Simon do the workout earlier and was dreading it!!!

7 rounds with 45sec rest between rounds.
7 deadlifts @ 143kg
4 by 50m shuttle sprints
15 strict pull ups *if run out of strict turn to kipping each set
Was terrible. I will edit splits tomorrow. Whole WOD 22min with rest and intevals between 2.35 and 3.16

Saturday 4th May 2013 (Metcon intervals)

Friday 3rd May 2013 (high pulls/boun)ds/core stability

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Just a general warm up with cardio on the airdyne for 5 mins and some rolling and mashing. Cracked out some dynamic mobility through the joints then did 20mins of ladder work and between ladder drills gradually built to the starting weight for the high pulls.

A) Clean grip high pulls 3 sets of 5 @ 116kg
superset
4 depth jumps from 20"

B) 3 attempts at a max distance broad jump .
245m

C) 7 rounds for form
max sec HS hold
10 1sec pause ring rows.
*all holds between 37 and 45sec

Thursday 2nd May 2013 (squat/bench/row/metcon)

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Feeling good today after a rest and mobility yesterday. Last night did a little core work and specific strength on on the dodgey and weak hammy. Was going to train this arvo to have even more rest as I thought I would be close to maxing out my squat today but I have to help with the sprint drills tonight so rather than be rushed I would get i out of the way and be good to go tonight.

Cardio warm up on airdyne. Just 4 mins to get the blood going then 20min of rolling and ball work. Got back another 3min at a faster pace then into my dynamic warm up. Did some ladder drills also for 5mins

A) Back squat 3 sets of 5 @ 180kg

B) Bench Press 3 sets of 5 @ 135kg

C) Bent over DB row. 3 sets of max reps @ 60kg 12, 12, 13

Part D was a metcon I was dreading and even considered breaking but got told this is training and to risk failing. Thanx Jess.

D) 21, 15, 9
KB thruster @ 24kg each hand
box jumps (rebound @ 20")
time 4.09