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Wednesday, July 31, 2013
073113
pm wod
back squat
5x5 constant load
110kg
then-
amrap 10 mins
20 steps stationary lunges 60kg
7 push jerk 60kg
2R+3
my god! suck!
then-
3 rounds of
20 lunges stationary 40kg
7 push jerk 40kg
finish with
jerk training 60kg
EMOTM for 10min
3 split jerk
Monday, July 29, 2013
072913
am wod
50 push press 30kg
50 pull ups
pm wod
smith machine back squat
3-3-3-3-3
110-115-120-125-130
bad form
then-
9 rounds of
2 back squat progressive load
3 cleans 75kg
4 bench press 90kg
80-82.5-85-87.5-100-105-110-115-120
oops.
finish with
4 rounds of
10 db bended lat row
3 handstand push up
Sunday, July 28, 2013
072813
pm wod
EMOTM for 5 min
3 left hand db snatch
3 right hand db sntac
then-
2km run
25 pull ups
35 push ups
45 squats
1km run
25 pull ups
35 push ups
45 squats
done
Saturday, July 27, 2013
072713
pm wod
amrap 15 mins of
1 rope climbs
partner clap push ups
then-
3 rounds of
15 squats
15 lunges steps
bear crawl back to starting point
finish with
tyre pulls
Friday, July 26, 2013
072613
am wod
20min amrap of
3 front squat 30kg
6 thrusters 30kg
9 push press 30kg
10r
noon wod
50 front squats 30kg
then-
EMOTM for 7 mins
10 fronts squat 30kg
then-
50 presses 30kg
pm wod
EMOTM for 10 min
5 pull ups
(rest of the minute double unders)
tired.
finish with
100 double under
400m- run
(1:21)
Thursday, July 25, 2013
072413
pm wod
amrap handstand push ups
5 front squat on each break
(handstand training)
then-
5 rounds of
1min squat (27)
1min pull ups (25)
1 min push ups (14)
1min rest
then-
5 rounds of
1min sit ups
1min walking lunges
emotm 5 burpees
done
Tuesday, July 23, 2013
072313
pm wod
7 min amrap
3 press 30kg
3 pull ups
6 press
6 pull ups
...
...
15 press
15 pull ups
90reps total
then-
5 rounds of
15 front squat 30kg
15 bar dip
tired.
Sunday, July 21, 2013
072113
pm wod
AMRAP CINDY
5 pull ups
10 push ups
15 squats
amrap until Vincent finishes workout
(45min)
didnt count rounds as it is effortless work
no intensity.
finsh the day with
5 rounds of
stationary tyre pull 20m
10 bar dip
then-
7min of ladder
3 lat rows
3 bar dips,
6 lat rows
6 bar dips
9 lat rows
9 bardip
...
18 lat rows
18 bar dips
126 total reps
done
Saturday, July 20, 2013
072013
am wod
10 min amrap
25 thursters 25kg
30 double unders
2R+25
finish 3 rounds after time
pm wod
4 rounds of
tyre pull/drag 50m+-
50 air squats
(my back damaged)
finish with
5 strict pull ups
10 speed lat pulls
done
Friday, July 19, 2013
071913
pm wod
5 min amrap of
30 push ups
15 pull ups
2r+30+8
rest 5 min then
amrap 5 mins of
30 lat rows
15 bar dip
2R+15
and done
Thursday, July 18, 2013
071813
pm wod
deadlift
attempt 160kg, felt uncomfortable.
drop weight to 100kg.
benchpress
powelifter style
5x3
100-105-110-11
0(2)-100(lifted legs)
good training with Zarol.
then-
EMOTM for 10 mins
3 hang cleans 75kg
Wednesday, July 17, 2013
071713
jbam wod
50 pull up
50 push ups
pm wod
3 mins double unders
90rep
then-
Angie
for time of 100 each
pull up
push up
sit up
squat
24:53
finish with
4 rounds of
20lunges steps 30kg
25 press 30kg
(rest while partner does 20lunges)
done
Tuesday, July 16, 2013
071613
am wod
10 mins amrap of 10 reps each
pull ups
bar dips
squats
burpees
3r+10+10
pm wod
smith machine back squat
3-3-3-3-3
115-120-125-130-135
then-
heavy cleans
60kg~90kg
(fail at 100kg)
then-
2 back squat 100kg
3 bench press 80kg
done
Sunday, July 14, 2013
071513
pm wod
warm up
3 rounds of 10 each
pull ups
push ups
squat
burpees
then-
farmer carry max distance
suicide run to start point
then-
ladder
1-10
tyre flip
too easy.done
Saturday, July 13, 2013
071313
am wod
front squat
12-10-8-6-4-2
50-60-70-90-100
(3)-100
then-
5 rounds of
3 heavy bench press (progressive load)
8 strict pull ups
90-95-100-105
(spotted)-110(spotted)
then-
10 min amrap of
250m row
10 box jump 30"
30 double unders
3r+30m
Friday, July 12, 2013
071113
pm wod
warm up
3 rounds of 10 each
pull ups
push ups
squat
burpees
then-
3 rounds for time of
2 rounds
5pull ups
10 push ups
15 squats
10 rope slams
200 runs
13:23
Wednesday, July 10, 2013
071013
pm wod
smith machine back squat
3-3-3-3-3-3-3
110-115-120-125-130-135(2)-130
form getting better, not sure if parallel
then-
back squat
10x2
after each set,
3 bench press 90kg
10 push ups
80-85-90-95-100-105-110-115-120-120
done
Tuesday, July 9, 2013
070913
am wod
for time 30reps of each
deadlift 100kg
burpees
cleans 60kg
pull ups
jerks 50kg
push ups
back squat 50kg
sit up
overhead lunges 20kg
double unders
39:03
slow by 9mins
pm technique work
0:20/0:10 for 10 rounds
handstand hold
(very weak handstand hold, have to rest extra round to go 10sec only)
next banded press
20kg
Emotm 10 rep for 10 min
quite weak shoulders
done
Monday, July 8, 2013
070813
am wod
front squat
7x3
80-90-95-100-105-100-100
the back is not flexible to keep straight.
then-
7min amrap
5 bench press 90kg
10 push ups
7 cleans 60kg
3r
Sunday, July 7, 2013
070713
pm wod
amrap 10 min of
partner wod
rope climb
push ups
then-
rope battle
0:30 on 0:30 off
10mins
finish with
3 rounds of
10 pull ups
10 push up
10 squat
10burpees
done
Saturday, July 6, 2013
070613
rest on am
pm wod
DT
5 rounds for time of
12 deadlift 70kg
9 hang cleans 70kg
6 push jerk 70kg
23:50(rx)
still alot of long rest
but great improvement.
then-
clean training
banded
EMOTM for 3 rep
done
Friday, July 5, 2013
070513
am wod
warm up
10 burpees pull ups
then-
presses
1-1-1-1-1
60-65-70-72.5-70
push press
3-3-3-3-3
60-65-70-75-75
each set finish with 20 double unders
pm wod
30 burpee muscle up
then-
4 rounds of
5 weighted pull ups 25kg
10 single leg step ups
done
Wednesday, July 3, 2013
070313
am wod
deadlift
7x5
100-110-120-130-140-150-160
then-
5 rounds of
5 bench press 90kg
10 push ups
pm wod
warm up wod
4 rounds of
10 pull ups
10 push ups
10 squats
10 burpees
then-
20mins partner amrap
10 db snatch alternate hands 25kg
rope battling while partner finish
Tuesday, July 2, 2013
070213
pm wod
smith machine back squat
5x5
110-115-120-125-130
still cannot go parallel with heavy weights!
then-
back squats
4x2
80-90-95-100kg
in between do
10 push ups
10 pull ups
(got chased out by gym)
finish with
4 rounds of
10 pull ups
10 push ups
10 squats
10 burpees
done
Monday, July 1, 2013
070113
am wod
15 mins hang cleans training
60kg
(speed to get under the bar)
need tricep mobility
then-
weighted pull ups
5 reps of
24kg
26kg
28kg
30kg
30kg
30kg
done
pm wod
box squat
5 reps of each
80kg
90kg
100kg
105kg
110kg
115kg
then-
biking 10 mins
and overhead squat training.
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