Feb 21, 2013
Warm up
400m run
1 stair sprint @50%
1 stair sprint @75%
WOD
Every 2min for 20min (10 sets)
1 stair sprint
Rebuilding that engine… Yep, it sucks!
Stairmaster
Triple Tuesday
Another day of decent training. #winning!
Three sessions each roughly 60 minutes. Back feels great and I’m surprisingly not shattered.
7am
5×3 power snatches @75kg
3 rounds of
1:00 swings @32kg
0:30 rest
1:30 burpees
0:30 rest
2:00 double unders
0:30 rest
9:30am
4×5 overhead squats @90kg
3 rounds of
1:00 muscle ups
0:30 rest
1:30 box jumps 30″
0:30 rest
2:00 row for calories
0:30 rest
6:30pm
3×5 snatch grip press @50kg
3 rounds of
1:00 ring dips
0:30 rest
1:30 wall balls
0:30 rest
2:00 double unders
0:30 rest
light(ish) day tomorrow me thinks!
FF out
Hiatus
Hiatus: (N) A pause or gap in a sequence, series, or process.
My training has been on somewhat of a hiatus of late. I’ve still been smashing it as much as I can but my back has been tweaking off and on and it’s fucking frustrating.
That said, things have still been kind of ticking along. Last Monday I PR’d my clean and jerk by 5kg first attempt (I can’t really miss ass we have been consistently getting noise complaints at the gym and thus dropping is a big no-no)
After a two day full break over the weekend it looks like things may be slowly getting better. I plan on focusing on building up my volume of lifts and Metcon work, rather then top end strength (1rm, 3rm etc).
Monday started the week with a bang, a big triple day.
9:30am
4x
10 strict pull ups
10 handstand push ups
3×3 Split jerk @100kg
12min AMRAP:
5x 6″ deficit handstand push ups
10x toes to bar
30 double unders
3pm
Every 2 minutes x6 sets
4 back squats @130kg
WOD
1min row for cal
3min AMRAP
3 muscle ups
10 jump squats
1min max burpees
7pm
12min AMRAP
5 power cleans @75kg
10 toes to bar
15 wall balls
Rest Eat Repeat
Its been a shitty week since my last post.
Training has sucked, my lower back is fucked and I feel completely overtrained.
I’ve had three days off completely and still feel sore everywhere!
I’m heading into the gym this arvo to do a light upper body workout and a super light WOD as otherwise I’ll go insane haha.
Session is as follows:
5x Bar complex:
4 Muscle ups
4 Pull ups
4 side to side pull ups
4 in and out pulls
4 leg raises
WOD
12min AMRAP
20 push ups
20 pull ups
20 double unders
MAY hop under a bar tomorrow haha. We’ll see…
Back Tweaks and Wall Balls
Went to the physio this morning after tweaking something deep in my mid back.
At a competition last November there was an event which involved weighted hammer strikes and – being a slave to linear movement – I ended up tweaking something in my mid back. It’s come and gone but has generally been localised on the left side, however this time it’s killing the whole back!
I went and saw the physio yesterday morning and the diagnosis was pretty straight forward. Don’t stop training, get a massage when I can and if it gets worse, don’t do what worsened it… My physio is awesome!
Training wise Monday was as follows.
5x 3 position snatch (floor, knee, mid thigh) @65kg
emphasis was on landing clean and hitting triple extension hard and fast. Speed under the bar was awesome!
5x 2 push jerks 1 split jerk @75kg
Speed on the spit was good but I’m going into hyperextension HEAPS on the push jerks… Something to work on.
4×5 snatch pulls @85kg Some sets were with a hook grip, some weren’t. With such a high percentage of my 1rm for reps the hook grip was putting heaps of pressure on my thumbs.
WOD
15min AMRAP
Max effort wall balls
Run 200m
Score is total wall balls
= 223
Shoulders were still pretty smashed from Cindy on Saturday and they went before the legs. Managed 111 on the first set unbroken which I was pretty happy with… They were ugly reps in the end though haha.
Weak Week
This week was average!!!
New diet (which I broke only once with a bowl of muesli and a scoop of 180) has made me feel pretty sluggish, however I’m trying to eat as much as possible now to combat the fatigue haha.
I’m not going to post all my sessions, just some of the highlights. Which includes Friday’s eat-fest haha.
1.5kg of roast pork
4 coffees (black with a dash of cream)
2 white nectarines
1 mango
1 large sweet potato
1 box of blueberries
Olives, mushroom, capsicum and bulk olive oil fry-up
2 coconut juices
Mango, banana, almond milk and 2 egg smoothie
This amount of food will probably become my standard daily intake.. Poor bank account.
Training wise this weeks highlights include
TUE
Snatched 90kg several times clean (stuck the landing and didn’t step forward as I stood up) and hit a couple of sets of 5 touch and go power cleans at 100kg
WED
Max effort unbroken double unders = 220
THU
Back Squat 130kg x5 135kg x5 & 140kg x5
Front Squat 3×5 @110kg (felt really solid)
FRI
Did today’s Outlaw Way Metcon unbroken (doubles and wall balls) and got 344 unbroken doubles after the WOD
SAT
7 reps shy of a 28 round ‘Cindy’
Super Saturday and Mad Monday
I’ve been falling behind with my posting so here’s Sat and Mon’s sessions. Will post today’s (Tuesday) WOD tomorrow AM
5/1/13
Early morning session felt surprisingly solid considering I only got 5 hours sleep the night before.
7am
5×3 Hang Snatch @70kg
5×3 Hang Clean @100kg
WOD 1
WOD 2 (after 1 hour of coaching)
5 rounds
10 pull ups
15 box jumps
20 wall balls
Time: 6:58
Cleans @100 felt super solid, first time I’ve tried 100s from the hang! First WOD was slow and shitty. Lack of sleep caught up on me! After coaching and jumping in with the class for the second WOD I felt great! Box jumps were on the new wider box which made them much better! All sets were unbroken.
7/1/13
First day without sugar… Definitely noticed it
9:30am
Back Squat 4×9@122kg
Press 1×5@60kg 3×5@70kg
4pm
With a 30min time cap
Outlaw 12 days of Christmas (1, 1-2, 1-2-3…12)
1 clean and jerk @100kg
2 muscle ups
3 box jumps 36″
4 hang squat snatches @52kg
5 bar facing burpees
6 push press @52kg
7 pistols
8 toes to bar
9 wall balls
10 chest to bar pull ups
11 handstand push ups
12 front squats @100kg
7pm
1min max burpees
rest 1min
5min AMRAP
5 HSPU
10 swings @32kg
15 jump squats
rest 1min
1min max burpees
Squats and presses felt ok, but the Outlaw Christmas sucked… BIG TIME. I hadn’t planned on capping it but I’d eaten bugger all carbs all day (especially compared to my usual lashings of chocolate and lollies) and was seriously feeling light headed. 100kg C&J each round felt really strong though! WOD later was awesome! Smashed out 28 burpees in the first set then 26 in the last one. Got either just under 5 or 6 rounds for the WOD (kind of lost count).
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