Saturday, June 29, 2013

062913

nam wod
smith machine back squat BANDED
5 reps of each
80kg x 2 rounds
90kg x 3 rounds
100kg x 2 rounds

smith machine makes it harder to go parrelel. which is not a good thing.
hips worn out.

then-
Chair cleans 
(credits to BarbellShrugged, Mike Bledsoe)

pm wod

10 mins amrap of
5 muscle up
5 handstand push up
5 burpees

3r
5 min rest then-

10 min amrap
farmer walk 100m
15 squats on breaks

4R.

then-
sprints.




Friday, June 28, 2013

062813

am wod
presses
3-3-3-3-3

60-62.5-65-67.5-70
(push press on 65 onwards)

then
5 rounds of
5 bench press 70kg
10 push ups
15 squats

done

Thursday, June 27, 2013

062713

am
50 thrusters @20kg

pm
deadlift
3-3-3-3-3

140-150-160-170-180

then 1rep max attempt
190,200(f),200(f)

then-
EMOTM for 10min
70kg cleans 5 reps

(8th and 9th min 3 reps)

done

Wednesday, June 26, 2013

062613

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

120-125-130-135-140
very weak. not feeling it

then-
5-5-5-5-5


then-
12min amrap
3 cleans @80kg
5 bench press@90kg
10 push ups

4r+3+1

done

Tuesday, June 25, 2013

062513

am wod
weighted pull ups
15 @20kg
15 @22kg
15 @24kg
5 @26kg

then-
5 rounds of
5 front squat 70kg
5 bench press 80kg

 

Sunday, June 23, 2013

062313

pm wod
cleans training @ 60kg
15 mins

then-
8 rounds of
0:30 db swing 32kg
0:30 pull ups
0:30 rest

finish with small weight training.

done

Saturday, June 22, 2013

062213

am wod
back squat
5-5-5-5-5
110-115-120-125-130

bad form squats, not below parallel

then- 
back squat training, deep squats for fives
70~90kg
hold deep breaths

then-
clean training.
80kg
keep the bar close. work on the starting position. 
 
pm wod
3 rounds of
10 overhead lunges steps 20kg
10 burpees
10 overhead lunges steps
10 chest to bar

Friday, June 21, 2013

062113

am wod
press 5x3
50-52.5-55-57.5-60

push press 5x3
60-62.5-65-67.5-70

push jerk
70-72.5-75-77.5-80

then-
EMOTM for 10min
3 cleans @70kg~75kg

finish with
3 rounds of 
10 bench press
10 push ups
10 pull ups


pm wod
weight pull ups 20kg
30 reps

done

Thursday, June 20, 2013

062013

pm wod
5 rounds of
5 bench press 100kg
10 weighted pull ups 45lbs

then-
EMOTM for 10mins
cleans 90kg one rep 

done

Wednesday, June 19, 2013

061913

am wod
5x5 front squat
90-92.5-95-97.5-100

then
deadlift
5x3
140-150-160-170-180

finish with 
5 min amrap
20kg db press x 5
5 pull up

6r+5

done

pm wod
4 rounds of
20 bar overhead lunges steps 20kg
10 burpees

then-
5 rounds of
tyre pull/run
farmer carry
10 toes to bar
rest while partner make attempt

done

Tuesday, June 18, 2013

061813

am wod
tabata 0:20/0:10
pull ups (52 total)
push up (104 total)

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

120-125-130-135-140-145*-150(2)*

* half squat on heavy rep

then-
5 rounds of
5 squat clean
starting weight at 45kg, add 5kg each rounds
10 alternating db snatches 30kg

done

Sunday, June 16, 2013

061613

been sick and off for 2 days
food poisoning
having light head today.

pm wod
21-15-9
pull ups
double unders

04:46

done

Thursday, June 13, 2013

061313

am wod
tabata pull ups
0:20 on / 0:10 off

52 reps total

tabata push ups
0:20 on / 0:10 off

97 reps total

pm wod
tabata
0:20/0:10
pull ups 
push ups
squat
sit ups

done

Wednesday, June 12, 2013

061213

am wod
100 pull ups
100 push ups

pm wod
deadlift
3-3-3-1-1-1

190-200(f)

then-
3x5 of 140kg deadlift

then-
bench press
5-5-5-5-5

100-105-110-115(4)-120(3)

done

Monday, June 10, 2013

061013

pm wod
smith machine back squat
3-3-3-3-3
130-135-140-142.5-145*
*half squat at heavy reps

5-5-5-5

then-
overhead squat training with empty bar

finish with
Elizabeth
21-15-9
power clean
bar dip
 
10:04

done

Sunday, June 9, 2013

060913

noon wod
1k row

then-
1 strict press
3 push press
5 push jerk

60-62.5-65-67.5-70

then-
1k row
(faster paced)


pm wod

ball toss 25
pull up 50
thrusters 25 20kg
push up 50
lat pull 25
double unders 50
press 25 20kg
squat 50
bar dip 25
lunges steps 50

22:36

(vincent 33min)

done

Saturday, June 8, 2013

060814

am wod
1k row

then-
6x5 back squat

100-105-110-115-120-125

wod2
thrusters work
15 reps @ 40kg
10 reps @ 50kg
5 reps @ 60kg

then-
clean and jerk
5x5
80kg-75kg-70kg-65kg-60kg

finish am wod with
6min amrap
3 hang cleans 60kg
3 burpees over bar
6+2


done.

pm wod
5 rounds for time of
400m run
20 pull ups
(10 double unders on every broken pull ups)

25:50

then-
Annie
double unders
sit up unanchored

11:14
 
finish with
dragon walk
burpees

4 rounds

Wednesday, June 5, 2013

060513

am wod
50 of each for time
burpees
pull ups
bar dip
knees to elbow
squats
wall ball
db swings 20kg
walking lunges steps
press 20kg
double unders

48:50

Tuesday, June 4, 2013

060413

pm wod
light wod
tabata 0:20 on 0:10 off
8 rounds each
lat pull
bar dip
squats
sit ups

then-
lunges medicine ball


Monday, June 3, 2013

060313

am wod
Angie
100 pull up
100 push ups
100 sit up(unanchored)
100 squats

27:19 slowed.

pm training,
smith machine back squat
3-3-3-3

1-1-1
142.5-145-147.5
*only half squat on heavy sets. 

then-
5-5-5-5-5


then-
8 min amrap of
7 power cleans 50kg
7 thrusters 50kg

4rounds

very tired.




Sunday, June 2, 2013

060213

pm wod
ladder rounds 
1-2-3-4-3-2-1 rounds of
5 pull ups
5 db snatch 20kg each hand
15 squats
one tyre pull after each SET.

16 rounds total

done.

Saturday, June 1, 2013

060113

am wod
bench press
5-5-5-5-5


then-
5 rounds for time of
15 shoulder to overhead 45kg
15 pull ups
30 double unders

22:13

finish with light
5 rounds easy
5 pull ups
5 press 40kg

done am

pm wod
partner wod
2 rounds
tyre sled pull 45m
tyre flip
(rest while partner finish rounds)

then-
EMOTM for 9min
5 burpees

done.