Paulo's Training Log

[paulo]

Update 25/02/09:

Hang Power Cleans 5 x 3 working up to 3 rep max

I thought I heard Andy say 3 x 5 so I did the following:

5 x 40kg
5 x 50kg
5 x 55kg

Then after being told it was 5 sets did the following:

5 x 55kg
5 x 57.5kg

Doh!

Met con

40 lengths (800M)
50 sit ups
50 walking lunges
50 sit ups
50 burpees
50 sit ups
50 tuck jumps
50 sit ups
40 length (800m)

For time = 25.48 - Bad day at the office!!!

[paulo]

Update 26/02/09:

4.7 mile run - 46mins

[paulo]

Update 27/02/09:

Crossbox

Update 02/03/09:

9.5 mile run - somewhere between 1hr 30min/1hr 40min

[paulo]

Update 03/03/09:

Crossfit @ Theale

Kettlebell technique practise

WOD - Swings, TGU's, push press, 1 arm high pulls, c&j

5 minutes per station. As many reps as possible.

Swings - 111
TGU's - 20
Push Press - 63
1 Arm High Pulls - 110
Clean and Jerk - 40

Good session!

[paulo]

Update 04/03/09:

The Bronx @ Electric Ballroom Camden

2.5 hrs up the front slamming - good clean violent fun!!!

[jules]

ANIMAL!!

[paulo]

Update 06/03/09:

Crossbox - smashing pads - lovely!!!

[paulo]

Update 09/03/09:

Pi##ed off so thought I should work off the stress rather than go to the pub....

Warm Up - 6mins skip (inc. Double Unders/Press Ups/Squats)

HPC - 5x 3reps to 3RM

3x 42kg
3x 47kg
3x 52kg
3x 57kg
3x 62kg (PB)

Happy that I got the PB @ 62kg but technique was SHOCKING with only the 1st rep being half decent... Then moved on to...

Thrusters (42kg)
Burpees

21-15-9

Time - 14:24

Bl##dy. Hard. Work!!!!

Feel better.

[Andy]

hope all is ok bud. congrats on the pb and a great looking session. Thrusters and burpees??? d**n that's horrible

[paulo]

Yep - it was proper evil!!! ;D

Update 10/03/09

4.7 mile run - 45mins (ish)

Wanted to do more but lower back was aching after yesterday's fun so didn't push it.

[paulo]

Update 11/03/09:

Push Jerk

4 x 5reps working to 5 rep max

5x 40kg
5x 60kg
5x 70kg
5x 60kg

Met con

3 burpees
4 lengths hall
5 tuck jump

AMRAP in 20 minutes

24 rounds

Good sesh - pleased with the Push Jerks!

[paulo]

Update 16/03/09:

After being ill all weekend wanted to get one last big run in before the half marathon:

11 mile run - 1hr 50mins (ish)

Update 18/03/09

Hadn't had a chance to do the weekly challanges so caught up on them today:

1min Burpees = 22

1min Sit Ups = 43

1min Squats = 67

[paulo]

Update 19/03/09:

Finally got around to doing Jules's challenge that she set me last week:

50 Sit ups
50 Push Ups
50 Tuck Jumps
50 KB Swings (Russian)
50 Burpees
50 Sit Ups
50 SDHP
50 Squats

Time = 16:42

No where near Jules's time - I was crushed by "The Machine"!!!!

[paulo]

Update 20/03/09

Finished off the week's challenge:

1min Press Ups - 58 (should have been 60!!!!)

1min Jump Squats - 60

[paulo]

Update 20/03/09:

Crossbox @ Theale

My calves are now tight like a tiger.... ouch....