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Post by markt on Jan 12, 2012 11:20:36 GMT
Keep that OHS goal in mind, and you'll get there
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Post by coggsy on Jan 12, 2012 23:01:49 GMT
Thanks markt...I hope so!
12.1.2012
Snatch Balance 6 X 5 30,40,45 (very sketchy dropped the first one on my head!) ,40,45,45 (more confident by the end but really need to work on my speed getting under the bar)
WOD AMRAP 15 Mins 9 Deadlift 70kg 12 Press Ups 15 Box Jumps
9 Rounds completed - I'm pretty sure it was 9 rounds as I recorded each round on the board as I finished them, but I always doubt my ability to count when I'm knackered!!
Good WOD trying to improve my Box Jumps by linking them together. Also great to meet more of the evening crew.
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Post by coggsy on Jan 15, 2012 14:52:04 GMT
13.1.2012
Deadlift 6 X 5
140, 150, 160, 165, 170, 175 (Failed on 3rd Rep)
WOD 10,9,8,7,6,5....2,1
KB Swings (32kg) Dumbell ground to overhead (18kg)
Was timing it then one of the gym instructors I hadn't seen for a while came over to see how my training was going and ask what I was doing!
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Post by coggsy on Jan 15, 2012 15:01:38 GMT
14.1.2012
School Fixtures called off due to frozen pitches and I didn't play in the afternoon to let my ankle heal properly so hit the gym.
Front Squat x 5 Reps 60, 70, 80, 90 (failed on 4)
Back Squat 90,100,105,110 (Failed on 4)
Some dead hang pull ups and dips
WOD 4 Rounds 30 DU's 20 KB Swings (20kg) 15 Burpees 10 Box Jumps 5 TGU's
About 23mins 30secs
15.1.2012
Day Off ;D
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Post by jules on Jan 16, 2012 9:55:11 GMT
Wow nice work Ben
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Post by feeno on Jan 16, 2012 17:46:21 GMT
13.1.2012 Was timing it then one of the gym instructors I hadn't seen for a while came over to see how my training was going and ask what I was doing! I keep planning on getting a t-shirt made up that says "DON'T TALK TO ME!" or something along those lines. Nice lifting btw
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Post by coggsy on Jan 16, 2012 18:15:59 GMT
Haha yeah that's such a brilliant idea with 'MID WOD!' on the back ;D
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Post by coggsy on Jan 16, 2012 18:24:17 GMT
16.1.2012 Snatch 5 X 2 30, 40, 50, 55 (multiple attempts many failures mixed with a few success's) WOD AMRAP 12 mins 60kg Front Squat X 6 Ring Dips X 9 KB Swings X 12 Then straight into 3 mins T2B max Reps 4 + 6 Front Squats / 17 T2B Definitely the coldest morning so far, my hands were numb throughout the WOD....good fun though Things to work on - Snatch getting full hip extension! and Ring Dips if I'm gonna get that muscle up.
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Post by feeno on Jan 16, 2012 22:54:56 GMT
By the way I'm struggling to get full hip extension in my Cleans and Snatch are there any good drills you know of that might help? Hello, thought I would reply on your board. I'm no expert so take all of this with a pinch of salt. Firstly it's worth saying that getting full hip extension in the oly lifts is pretty complicated.. so don't beat yourself up if it's not perfect yet. I'm pretty sure it's something I struggle with. I'd look at flexibility first maybe... do you have the range.. couch stretch? www.youtube.com/watch?v=-ZX1QMTdAC4 As for assistance stuff.. clean/snatch pulls.. these allow you to focus on the hip extension without worrying about having to get under the bar. check this site for videos of a few different types of pulls: www.performancemenu.com/exercises/section.php?sectionID=2next time you do some oly lifting try finishing with some heavy pulls.. or maybe do one before each lift..
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Post by coggsy on Jan 17, 2012 11:38:29 GMT
That's awesome thanks just the thing I was looking for, I'll definitely start trying some of those drills.
17.1.2012
Cleans 6 X 3 60,70,75,80,80,80 (worked on trying to get better extension)
Messed around with Pull Ups and Bar Dips
WOD 10,8,6,4,2
KB Swings 32kg Burpees
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Post by coggsy on Jan 18, 2012 23:13:17 GMT
18.1.2012 Football Training - Ankle was fine...felt sharp
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Post by jules on Jan 19, 2012 9:28:21 GMT
Good to hear see you Friday Morn?
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Post by coggsy on Jan 19, 2012 22:32:55 GMT
I really want to Jules I'm loving the Box! but my legs feel weary if I do anything the day before football so I'll be having a bit of lie in After the season finishes though I upping the membership and getting really stuck in! 19.1.2012 Split Jerk 5 X 2 70,80,90,95,100 WOD 3 Rounds Deadlift 10 (100kg) DU's 50 Time - 4.07 Straight in 3min Plank Great session, first time I've done Split Jerk so chuffed with getting 100kg which is my bodyweight. Wanted to duck under 4mins for the WOD but all in all really enjoyed it....good times ;D
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Post by riley on Jan 20, 2012 8:19:35 GMT
awesome lifting last night mate, you're smashing it at the moment - big weight, but your technique stays solid right through. great to see!
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Post by jules on Jan 20, 2012 11:11:39 GMT
Hahahah Awesome ...well and truely BRANDED CFR!
Great work ;D
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