Saturday 8th June 2013 (GPP)

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ASN Mermaid Beach

 

 

1 round for time

 

10 rope climbs (used feet)

40 back squats @ 100kg

50 strict HSPU on DB's

 42min 

 

Took ages. Really worked on tech. was at 14min after squats

Friday 7th June 2013 (power clean, lateral box jumps)

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Alphafit equipment specialists www.alphafit.com.au
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RockTape
Blue Dinosaur Paleo Bars

ASN Mermaid Beach

 

A) Power clean high pulls

5 sets of 3 reps @ 111kg

 

B) 5 rounds for quality 

2 snatch high pulls @ 80kg

rest 30sec

10 lateral box jumps @ 20kg (step down)

 

 

Thursday 6th Jun 2013 (step ups, bench, intervals)

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RockTape
Blue Dinosaur Paleo Bars

ASN Mermaid Beach

A) step ups 8's 60,65,70,75kg

B) 3rm bench 145.5kg

C) AMRAP bench @80% B) 10 reps /117kg

D) 5 rounds max reps 15 on 45 off

KB clean and press 24's

Pull ups @15kg

Burpees 

79 reps

E) extras

3 rounds

10 banded tricep push downs 

10 GHR

30sec plank 

Tuesday 4th Jun 2013 (deads, intervals )

A) deadlift- 1 work set of 5 reps @ 180kg

B) 2 rounds with 2min rest

50 ball slams 9kg

25 lateral

25 lateral

50m single arm farmers 60kg

50m single arm farmers 60kg

5.04

5.14

Monday 3rd June 2013 (Squat, press, KB complex)

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Alphafit equipment specialists www.alphafit.com.au
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach

Ok so a few niggles have been playing havoc. Getting them sorted this arvo at the Dr. Should be fun!!! Taking a large reset in my lifts. Building slowly but surely and will be adding volume and intensity each session 

WARM UP

*20mins rollout
*Dynamic mobility + band distractions 
*PRE/REHAB
2 rounds
banded knee box squat
side lying glute med activation
supine clam with band
dead bugs
T see saw and twist

WORKOUT

A) Back Squat to a box 3 sets of 5 @ 120kg (band at knees) 3 sec eccentric 0 seconds concentric

B) Strict press with barbell (log next time) 3 sets of 5 60kg 3 sec eccentric 0 seconds concentric

C) KB complex
4 sets with 90sec rest between rounds

1KB deadlift
1KB clean
1KB press
1KB clean
1KB press
7 cycles for 1 round. 

24kg each hand sets need to be unbroken

D) 3 sets not for time but quaity
10 GHR 
15 tricep ext with 15kg DB's

E) 50 hollow rocks.