Post by feeno on Nov 5, 2009 23:25:21 GMT
Thanks Mark
Saturday 31/10/09 - Monday 2/11/09
Nothing - had a bad cold as well so took it easy.
Tuesday 3/11/09
CFR
Started with kb clean, push press and jerk work.
Then
2 x lengths over 3 high boxes with crawl under beam at end
1 x bear crawl - 10m
5 x K to E
5 x Sit ups
6 x Rope pull ups..from laying down
3 x flat back to Burpee
4 lengths sprint
AMRAP in 20 mins
Martin 7 rounds
This was good fun. K to E were probably my weakest point. Put to shame by Jules. Found i could get over the 2 smaller boxes easier than the last time we did something like this.. the 3rd one gave me trouble though. kb stuff was also good.
Wednesday 4/11/09
CFR
Squat
3 x 3 @90% of 1rm
Ended up in 110 kg i think... I can't remember
Press
Max Reps @ % of BW......86kg
@50% 14
@40% 17
@30% 27
Not 100% on these numbers... it was something like that though.
Metcon:
40 Burpees
100 Sit ups
100 Squats
Not sure on time... 10mins something i think. Took this easy cos i'm still under the weather.
Thursday 05/11/09
Late night session at work...
Did 5 x 3 bench press...
70kg x 3
75kg x3
77.5kg x3
80kg x 3
82.5kg - failed...
This is 10kg up from last time... think i found my limit... 6 kg off body weight.
Then did the WOD off the main site.
"With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed."
Failed on the seventh set. 27 pull-ups in all. Think this is a good test of where i'm at with pull-ups. Will try out some of the input i've had on pull-ups and test again in a few weeks.
Then pinched two 5kg plates:
R 1:11
L 1:04
Really pleased with this... big improvements.
Then did 3 x 12 plate curls with a 5kg plate. Left wrist is alot weaker than my right. Need to work on this.
Saturday 31/10/09 - Monday 2/11/09
Nothing - had a bad cold as well so took it easy.
Tuesday 3/11/09
CFR
Started with kb clean, push press and jerk work.
Then
2 x lengths over 3 high boxes with crawl under beam at end
1 x bear crawl - 10m
5 x K to E
5 x Sit ups
6 x Rope pull ups..from laying down
3 x flat back to Burpee
4 lengths sprint
AMRAP in 20 mins
Martin 7 rounds
This was good fun. K to E were probably my weakest point. Put to shame by Jules. Found i could get over the 2 smaller boxes easier than the last time we did something like this.. the 3rd one gave me trouble though. kb stuff was also good.
Wednesday 4/11/09
CFR
Squat
3 x 3 @90% of 1rm
Ended up in 110 kg i think... I can't remember
Press
Max Reps @ % of BW......86kg
@50% 14
@40% 17
@30% 27
Not 100% on these numbers... it was something like that though.
Metcon:
40 Burpees
100 Sit ups
100 Squats
Not sure on time... 10mins something i think. Took this easy cos i'm still under the weather.
Thursday 05/11/09
Late night session at work...
Did 5 x 3 bench press...
70kg x 3
75kg x3
77.5kg x3
80kg x 3
82.5kg - failed...
This is 10kg up from last time... think i found my limit... 6 kg off body weight.
Then did the WOD off the main site.
"With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed."
Failed on the seventh set. 27 pull-ups in all. Think this is a good test of where i'm at with pull-ups. Will try out some of the input i've had on pull-ups and test again in a few weeks.
Then pinched two 5kg plates:
R 1:11
L 1:04
Really pleased with this... big improvements.
Then did 3 x 12 plate curls with a 5kg plate. Left wrist is alot weaker than my right. Need to work on this.