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Post by paulo on Jun 10, 2014 20:26:29 GMT
26/05/14
Back Squat 5x5x130
20 to 1 burpees 1 to 20 KB swings
27/05/14
Front Squat 5x3x110
5 dips between sets
40 DUs/12 cleans @ 60 60 DUs/8 cleans @ 70 80 DUs/6 cleans @ 80 60 DUs/4 cleans @ 90 40 DUs/4 cleans @ 100
29/05/14
4 rounds 4 deficit HSPU 3 weighted/4 strict/5 kipping pull ups 5 ring dips
Cash out - Max t2b - 12
30/05/14
3x 80,80,85,85,85
EMOM Odd - 10 t2b Even - 10 hollow rocks
8min AMRAP 3 thrusters @ 40/3 OTB burpees 6 thrusters/6 OTB burpees 9 thrusters/9 OTB burpees......
09/05/14
Back Squat 5x 60 5x 100 3x 110 3x 120 1x 130,140,150,160(f),155(f)
3x ME HSPU - 13, 7, 5
EMOM 10mins 12 burpees ME DUs in remaining time
10/05/14
10 alternating rounds
1x Cindy 1x Mary
26.05
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Post by riley on Jun 11, 2014 7:34:42 GMT
whole lotta trainin'
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Post by feeno on Jun 11, 2014 8:04:36 GMT
Did the oly game loose its attraction?
Had a bloke from occupational health come and speak to us about fitness and nutrition at work. He told us to stop focusing on hypertrophy, focus more on musclier endurance, strength and power and we should stop benching as it's purely a body building exercise. He gave us some example WODs we should do which were all 20min body weight chippers. I checked, he wasn't wearing Chuck Ts or board shorts.
Also said we shouldn't worry about eating fish as there are no natural sources of fish in Basingstoke but we should get on the coconut oil... As if there are shit loads of coconuts growing Basingstoke.
Still, seemed like a nice bloke and to be honest it was the best input on the subject I've had since joining the job.
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Post by paulo on Jun 12, 2014 10:50:45 GMT
Knee tendinitis stopped the Oly training in it's tracks. Current working on rehab, gymnastic skill/strength and follow RileyFit programming for S&C. Hoping to return to focused oly training soon.
Some interesting points from your OH guy. But did he look like he needed to bench?
11/06/14
Push press 5x 50 3x 70 1x 80 1x 90 1x 95 1x 100(f) 1x 100
6 rds 30sec hollow rock 30sec rest
3 rds 5 hang clean @ 80 10 pull ups 15 OTB burpees 10.31
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Post by feeno on Jun 12, 2014 11:57:37 GMT
Saw you were squatting again. Hope that sorts it's self out soon.
The bloke could probably bench me out the gym to be fair. He could also squat like someone off MWOD.
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Post by paulo on Jun 16, 2014 8:56:48 GMT
It's getting there slowly.
12/06/14
Snatch 3x 40 3x 50 1x 60,65,70,75(f),75(f)
Not snatch properly for a while. Definitely showed.
13/06/14
Deadlift 5x 120 3x 130 1x 140,150,160,170,180,190(f)
EMOM 10mins Odd 10 t2b Even 3 DL @ 125
Annie - 8.09
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Post by paulo on Jun 16, 2014 21:59:48 GMT
16/06/14
Clean 3x 50 3x 70 1x 80,90,100,105,107.5(f)
Gymnastic total Pull ups 20 HSPU 5 T2B 14
4 rounds 10 burpees to plate 15 plate GTOH @ 10 30 DUs 7.23
PB on the clean. Worst gymnastic total to date. A game of two halves.
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Post by paulo on Jun 19, 2014 15:02:00 GMT
17/06/14
Est. 3rm weighted pull up - 10kg
8x3 BTN pull ups (banded) 5x6 ring flys 3x3 skin the cats 3x10 weighted scapula depressions
18/06/14
Front Squat 3x 60 3x 80 3x 100 1x 110,120,125,130(f)
Partner wod 6 rounds 12 OTB burpees 24 thrusters @ 40 36 DUs
Cash out 16 pull ups and dips
23.59
19/06/14
3x12 ring dips 4x3 strict HSPU 6x 15sec l-sit hold
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Post by paulo on Jun 20, 2014 20:35:31 GMT
20/06/14
OHS 3x40,60,70,80(f@3rd),80,90(f@3rd)
5 strict dips between sets
15min AMRAP 15 KB swings 5 back squat @ 100 10 t2b
5 rounds
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Post by paulo on Jun 24, 2014 21:39:18 GMT
23/06/14
Back Squat 4x5x120
4 rounds 300m row 9 push press @ 60 1 min rest 10.27
24/06/14
3x3 skin the cat 3x15 ring press ups 3x10 strict pull ups 15 hollow rocks/15 arch rocks x 5
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Post by feeno on Aug 1, 2014 17:50:11 GMT
What's happening here?
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