Post by feeno on Oct 10, 2009 17:20:49 GMT
PB's as of 07/10/10
Oly Lift
Bench Mark WODS
Hero WODS
Starting a training log.
Sunday - 04/10/09
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions
Not sure how long this took... didn't time it.
Monday - 05/10/09
Pull-up and ring dip ladders. 1-5 and then 5-1. Weighted with 6kg.
Again, didn't time this... wasn't in any hurry.. dips were ugly...
Tuesday 06/10/09
CFR:
Over head med ball throws. Guys 7kg
Then depth jumps from 2 feet working on quick rebound
Depth jump on to another box
Depth jump over another box.
Around 30 floor strikes per person
Then Push jerks 5s working to 5 rep max
Then HPC x 3, Press x 5 and box jump x 7 Same weight used for HPC and Press
AMRAP in 15 minutes
Name/PJ/Met con/weight
Martin/70/10/40
probably should have got 11.. should have jogged to the box jumps and back. Got that 'quick change of motion thing' though, think my last few sets of shoulder presses were my fastest even though my shoulders were shot... clever stuff.
Wednesday - 07/10/09
CFR again.. Think we did DL working to 5rm. 125kg! well happy with that.. that's a 20kg on my previous max!
Then some muscle-up progression. Again, good stuff.
Then some running and press-ups... need to work on press-ups.
Thursday - 08/10/09
Ran 11k round Newbury. Got a couple of big hills in there. 1:05. Did i mention the big hills...??
Friday - 09/10/09
Crossbox... General Beasting. Good stuff. Considered breaking out the sweatband as sweat was getting in my eyes..
Saturday - 10/10/09
Nothing!
Oly Lift
Snatch | 80kg |
Clean and Jerk | 100kg |
Lift | 1RM | 3RM | 5RM |
Clean | 100kg | ## | ### |
Power Clean | 85kg | ### | ### |
Hang Clean | 85kg | ### | ### |
Hang Power Clean | 85kg | ### | ### |
Split Jerk | 100kg | ### | ### |
Back Squat | 140kg | 122.5kg | 120kg |
Front Squat | 122.5kg | 100kg | 90kg |
Over Head Squat | 80kg | 75kg | 70kg |
Push Press | 75kg | 75kg | 72.5kg |
Snatch Push Press | 70kg | 67.5kg | 62.5kg |
Press | 62.5kg | 57.5kg | 55kg |
Push Jerk | 90kg | 85kg | 70kg |
Power Snatch | 60kg | ### | ### |
Hang Power Snatch | 67.5kg | ### | ### |
Hang Snatch | ### | 50kg | ### |
Deadlift | 150kg | 150kg | 142.5kg |
Sumo Deadlift | 170kg | ### | 150kg |
Bench Press | 80kg | 75kg | 72.5kg |
Bench Mark WODS
WOD | Time | Scaled |
Fran | 6:38 | As Rx'd |
Elizabeth | 12:59 | As Rx'd |
Helen | 11:30 | 24kg KB |
Grace | 5:07 | As Rx'd |
Isabel | 4:37 | 50kg |
Cindy | 17 rounds | As Rx'd |
Annie | 8:41 | As Rx'd |
Jackie | 10:13 | As Rx'd |
Karen | 09:56 | As Rx'd |
Hero WODS
WOD | Time | Scaled |
Arnie | 45:06 | 28kg KB |
Badger | 36:26 | 40kg |
DT | 10:17 | as Rx'd |
Starting a training log.
Sunday - 04/10/09
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions
Not sure how long this took... didn't time it.
Monday - 05/10/09
Pull-up and ring dip ladders. 1-5 and then 5-1. Weighted with 6kg.
Again, didn't time this... wasn't in any hurry.. dips were ugly...
Tuesday 06/10/09
CFR:
Over head med ball throws. Guys 7kg
Then depth jumps from 2 feet working on quick rebound
Depth jump on to another box
Depth jump over another box.
Around 30 floor strikes per person
Then Push jerks 5s working to 5 rep max
Then HPC x 3, Press x 5 and box jump x 7 Same weight used for HPC and Press
AMRAP in 15 minutes
Name/PJ/Met con/weight
Martin/70/10/40
probably should have got 11.. should have jogged to the box jumps and back. Got that 'quick change of motion thing' though, think my last few sets of shoulder presses were my fastest even though my shoulders were shot... clever stuff.
Wednesday - 07/10/09
CFR again.. Think we did DL working to 5rm. 125kg! well happy with that.. that's a 20kg on my previous max!
Then some muscle-up progression. Again, good stuff.
Then some running and press-ups... need to work on press-ups.
Thursday - 08/10/09
Ran 11k round Newbury. Got a couple of big hills in there. 1:05. Did i mention the big hills...??
Friday - 09/10/09
Crossbox... General Beasting. Good stuff. Considered breaking out the sweatband as sweat was getting in my eyes..
Saturday - 10/10/09
Nothing!