Friday, May 31, 2013

053113

am wod
50 reps of each
pull ups
bar dips
wall ball
burpees
double unders

suck at burpees

pm wod
box squat (smith machine)
5-5-5-5-5

95-97.5-100-102.5-105

then-
5x10 going unbroken

hang cleans training
40-40-45-45-50-50-55-55-60-60

done

Wednesday, May 29, 2013

052913

am wod
back squat 
5x5
100-105-110-115-120

then-
cleans
1-1-1-1-1
90-92.5-95-97.5-100 (bad form)

then-
10 min amrap of
7 deadlift 130kg
7 pull ups

4r+7
good effort on the weights

finish with
4 rounds of
7 press 40kg
7 pull ups

done

pm wod
front squat
5-5-5-5-5-5

then-
10x2 front squat
60-65-67.5-70-72.5
75-77.5-80-85-90

done

Tuesday, May 28, 2013

052813

am wod
30 burpees warm up

then-
15 min amrap of
10 squats
10 bar dip
10 knees to elbow

7r -lost count.

Monday, May 27, 2013

052713

deload today

am wod
2 rounds of
25 pull ups
25 bar dips

pm-
30 muscle up
(break to 10x3)

then-
7min amrap of
10 lat pull
10 bar push ups

6r+3

i think haha
   

Sunday, May 26, 2013

052613

pm wod
1 press 
3 push press
5 jerks

60-65-70-72.5-75-77.5-80(4 push,4jerks)

then-
back squat
5x3

95-105-115-125-130(bad form)

then-
tabata circuit
5 rounds 0:30 each of
double unders
stationary lunges 50kg
push ups
pull ups
2 min rest between rounds

then-
EMOTM for 10 min
odd min 7 burpees
even min 7 double db push press

done

Saturday, May 25, 2013

052513

pm wod
2km run

then-
10 rounds of
10 pull ups
10 push up
5 toes to bar
(fat bar)

then-
5 rounds of
20 squats
10 push ups

done

Friday, May 24, 2013

052413

am wod
5 rounds of
15 pull up
10 toes to bar

pm wod
back squat
5-5-5-5-5
105-110-115-120-125

ATG back squat
5-5-5-5-5

then-
15min amrap of
5 deadlift 100kg
10 clean and jerk 70kg
15 double unders
(one bar switch weight)

3r +5+1
low effort

then-
EMOTM for 5min
3 reps clean and jerk 70kg

and done!

Thursday, May 23, 2013

052313

pam wod
30 burpees warm up

then-
pull ups
bar dips
squat

28mins

time to return to fitness.
this is extremely slow

pm wod

deadlift
3-3-3

150kg-160-170

1-1-1
180-190-200kg(PR!!!)

awesome!

bench press (spotted)
5-5-3-3-3

115-120-125-130-135-140

last two set need full support

then-
15 min amrap of
5 power cleans 80kg
5 thrusters 45kg
5 pull ups

4r , easy effort.

done

Wednesday, May 22, 2013

052213

pm wod
heavy squats
3-3-3-3-3

120-122.5-125-127.5-130

5-5-5-5-5

100-105-110-115-120

then-

60-62.5-65-67.5-70kg
of
1 strict press
2 push press

done

Sunday, May 19, 2013

051913

vacation mode

pm wod
30 burpees unbroken

then-
6 rounds of
30 second rope battle
30 sec off

then-
10 rounds of
10 pull ups
rope slams while partner (vincent) do 5 pull ups

sprints


done

Saturday, May 18, 2013

051813

am wod
 1k row

then-
jason statham workout
my birthday wod
front squat 45kg
pull ups
decline parellate push ups
power clean
no swing knees to bar

38:58
slow but good conditioning

then-
partner wod
2 rounds of
sled pull 25m
farmer walk 25m
tyre flips 50m

push up while waiting for partner to finish.

no strength workout today.




Friday, May 17, 2013

051613

pm wod
7 rounds of
10 pull ups
10 bar dips

then-
8 rounds of
tyre walk bball court
10 burpees high jumps
 partner wod(each partner do and the other rest)

then-
40 push upa
10 sit ups
30 push ups
20 sit ups
20 push ups
30 sit ups
10 push ups
40 sit ups

done

Wednesday, May 15, 2013

051513

pm wod

5-5-5-5-5-5-5

60-65-70-75-80(spot)-85(spot)-90(spot)

bench press
5 reps each

90-100-110(spot)-120(spot)-130(3)(spot)

finish with-
10 min amrap of
10 deadlift 100kg
10 power cleans 60kg
10 stationary walking lunge steps

2 rounds
good wod, but no effort.

then-
100 push ups

done




Tuesday, May 14, 2013

051413

uam wod
30 burpees warm up

7min amrap
5 muscle up
50double unders

2r

pm wod

partner burpees
2-4-6-8-10

then-
cindy

20min amrap of
5 pull ups
10 push ups
15 squats

18r+3.

then- 
6 rounds of
10 burpees
100m run



Monday, May 13, 2013

051313

am wod
30 burpees unbroken

then-

50-35-20 reps of:
Wall balls
Pull-ups
Double-unders

28:10

sucky
 

pm wod
smith machine squat
3-3-3-3-3

130-132.5-135-137.5-140(semi deep)

box squat
5-5-5-5-5

95-97.5-100(4)-100-102.5(3)
burned quads!!!

rest,
then finish with
12 mins time cap
3 deadlift 140kg
3 power cleans 90kg
6 deadlift 
6 cleans
9..
9..
12...
12...

got interupted.
low effort wod
finish at
9 deadlifts

total rep
deadlift 18
cleans 9

done

Sunday, May 12, 2013

051213

pm wod
warm up 30 burpees unbroken

wod 1
10 mins amrap
250m rows
5 db press 30kg left then right
5 db snatch left then right

2r +250m+5+5+5

5 more reps to 3 rounds

then-
wod2
10 rounds
row 100m fast pace
20 inclined push ups

chill/swim/30 burpees

wod3
10 rounds of
5 burpees
5 pull ups

done.

Saturday, May 11, 2013

051113

am wod
7 min amrap of
10 burpees
5 box jumps 32"

4R + 7

then-
EMOTM for 20min
even min- 10 pull ups
odd min. - 10 bar dips

pm wod
box squat smith machine
5-5-5-5-5

90-92.5-95-97.5-100

then-
rich froning bsn wod
shoulder to overhead 60kg
pull ups
30 double unders in between

14:47
(10 mins slower than rich) 
fuck!

then-
amrap 7 mins of
10 lunges 60kg stationary
10 toes to bar

2R+10+5

done


Friday, May 10, 2013

051013

am wod

for time of
40 burpees
30 pull ups
30 burpees
30 dips
20 burpees
30 squat
10 burpees
30 toes to bar

26:16

fan hai

pm wod
30 muscle up

done

Thursday, May 9, 2013

050913

pm wod
3-3-3-2-1-1

125-130-135-140(1)-140-142.5

very bad form

the only solution-
box squats

5-5-5-5-5


never knew box squats is that pain!

then-

Annie
double unders
sit ups unanchored

11:24



done

Tuesday, May 7, 2013

050713

am wod
50 pull ups
50 bar dips

max pull ups(15)
max bar dips(15)

pm wod
cleans 90kg
bench press 90kg

1-2-3-4-5-6-7-8-9-10

take easy.

done

Monday, May 6, 2013

050613

am wod
Power Clean 2-2-2-2-2
60-70-80-90-100

Then:-
In 12 minutes, complete as many rounds as possible of:
3 Power Cleans @ 80kg
5 Box Jumps @ 30"
Run 100m

6r+1

then-
ring muscle up progression
epic fail

then-
10 min amrap of
6 handstand push ups
30 lunges 40kg
60 double unders

1r+6+30+17

pm wod

50 hand release push up
50 push up for quality

done

Sunday, May 5, 2013

050513

today is malaysia's 13th general election

hope opposition wins!


meanwhile,

pm wod,
10x 100m sprint
rest as needed between runs

then-
100 pull ups
and
100 bar dips

done

Saturday, May 4, 2013

050413

am wod

for time of 30 rep each
100kg deadlift
80kg front squat
60kg cleans
40kg press
20kg snatch

no time. roughly 30mins+++

front squat racking problem.
only front squats


then-
smith machine squat
5-5-5-5-5

105-110-115-120-125kg

then-
Emotm for 2 min each weight
clean and jerk
3 rep at 60kg
3 reps at 70kg
2 reps at 80kg
1 reps at 80kg
2 reps at 70kg
3 reps at 60kg
(rest as needed between weigths)

done.

pm wod
12 min amrap of
10 push press 27.5kg db each hand
10 burpees

4r

then-
light wod
10 overhead lunges with 22.5db
snatch db 5 reps each hand

effortless wod.

next-
5 rounds of
200m row
20 push ups

7:45

and done

Friday, May 3, 2013

050313

am wod

EMOTM for 16min
even min - 15 goblet squat 20kg
odd min - 30 double unders

died.

amrap 4 mins of
15 goblet squat
30 double unders

2 r

Thursday, May 2, 2013

050213

am wod
every :30 second for 5 rounds
10 goblet squat

every :30 second for 5 rounds
air squat

light wod to kick start the day

pm wod
deadlift

3-3-3-1-1-1-1

140-150-160-170-180-190-190

3 rounds of
140kg x 3

then-
incline bench
5-3-3
70-80-90

flat bench
5-3-3
100-110-120

done

Wednesday, May 1, 2013

050113

am wod
30-20-10 for time of
db snatch alternate hands 20kg
hand release push up

8:26

slow

then-
kip pull up training


pm wod

17 mins of
40 burpees
30 db snatch alternate 17.5kg
30 burpees
30 db snatch 22.5kg
20burpees
30 db snatch 27.5
10 burpees
max rep db snatch 32.5

died at 2reps of 27.5db snatch
153 reps total

then-
for time of
500m row
40 squats
30 sit ups
20 push up
10 pull ups

5:40

slow!!!!

late wod

3 rounds of
15 toes to bar
15 pull ups

11:54

to learn the kips


done!