Been training at CF Norwest
On Wednesday front squat a 1rm for 110kg
Rested Thursday and didn't have enough time on Friday to train.
Today on saturday I did an AMRAP in 20 mins with Jen of the following
10 box jump
10 burpees
sprint down driveway and up
once one person had finished their 10/run the other person would go.
Got through 9 rounds.
Saturday, September 19, 2009
Friday, September 11, 2009
Training - 11/9/09
Training
Thursday - Squat - 3 x 5 @ 120kg at ITAC.
Friday - Went back to training at CF Norwest.
AMRAP in 20 minutes
400m run
15 burpees
15 KB Swing - 24kg
50 Double Unders
3 Rounds and a 300m run.
Need to get fitter, felt real heavy running and during the WOD.
Thursday - Squat - 3 x 5 @ 120kg at ITAC.
Friday - Went back to training at CF Norwest.
AMRAP in 20 minutes
400m run
15 burpees
15 KB Swing - 24kg
50 Double Unders
3 Rounds and a 300m run.
Need to get fitter, felt real heavy running and during the WOD.
Friday, September 4, 2009
Squats, Press - 4/9/09
Training for Friday
Was still a bit sore from tuesday and wednesday and wasnt really ready for training hard to muster up some intensity.
Squats - 3 X 5 - 120kg - 5, 5, 4
Press - 3 X 5 - 47.5kg - 5, 5, 4
15 thrusters, 15 burpees, 15 kb swings - felt smoked
Practised a few thrusters and did the kellyville mile.
Felt shagged no ab work today.
Was still a bit sore from tuesday and wednesday and wasnt really ready for training hard to muster up some intensity.
Squats - 3 X 5 - 120kg - 5, 5, 4
Press - 3 X 5 - 47.5kg - 5, 5, 4
15 thrusters, 15 burpees, 15 kb swings - felt smoked
Practised a few thrusters and did the kellyville mile.
Felt shagged no ab work today.
Wednesday, September 2, 2009
Clean, Bench And Helen - 2/9/09
Trained in the morning and afternoon.
Was quite sore today all over in the traps, quads and glutes. Id say traps from the thrusters and pull-ups and quads and glutes from those squats.
In the morning did;
Power Cleans 4 X 5 60kg, 60kg, 60kg and 65kg
Practised Handstands against the wall with not much success.
METCON
Helen
12.22
Felt slow first round was done in less than 3 minutes than took over 8 minutes to do the last two rounds.
In the afternoon
Bench Press - Volume - 70kg every 90 seconds
5,5,5,5,5,3,3,4,3,3.
Chins
10/8/6/6
Practised Back Levers.
Was quite sore today all over in the traps, quads and glutes. Id say traps from the thrusters and pull-ups and quads and glutes from those squats.
In the morning did;
Power Cleans 4 X 5 60kg, 60kg, 60kg and 65kg
Practised Handstands against the wall with not much success.
METCON
Helen
12.22
Felt slow first round was done in less than 3 minutes than took over 8 minutes to do the last two rounds.
In the afternoon
Bench Press - Volume - 70kg every 90 seconds
5,5,5,5,5,3,3,4,3,3.
Chins
10/8/6/6
Practised Back Levers.
Tuesday, September 1, 2009
Training - 1/9/09
Tuesday training
Slept well and started training at about 11am
Squat 3 x 10 @ 100kg - was one of the hardest things I have done.
Press - 47.5kg (4), 47.5kg (3), 47.5kg (3) - the squats sapped me.
Wanted to do a metcon after this but i could hardly press the squats took so much out of me it was crazy.
I did do a slow ab circuit though
10 med ball snaps
10 Hanging Leg Raise
10 decline sit-ups +20kg
3 Rounds - i think it took about 15 minutes to punch this out.
I then rested and ran a few errands as well as eating post workout and lunch. I then hit my metcon in the afternoon at 5pm.
Fran - 7.52
then a 2km jog with Pinner.
Metcon sucks at the moment, asthma is playing up due to the change of seasons, but like i said yesterday i really want to hit my metcons hard this month.
A metcon followed my some sort of running on every training day.
Slept well and started training at about 11am
Squat 3 x 10 @ 100kg - was one of the hardest things I have done.
Press - 47.5kg (4), 47.5kg (3), 47.5kg (3) - the squats sapped me.
Wanted to do a metcon after this but i could hardly press the squats took so much out of me it was crazy.
I did do a slow ab circuit though
10 med ball snaps
10 Hanging Leg Raise
10 decline sit-ups +20kg
3 Rounds - i think it took about 15 minutes to punch this out.
I then rested and ran a few errands as well as eating post workout and lunch. I then hit my metcon in the afternoon at 5pm.
Fran - 7.52
then a 2km jog with Pinner.
Metcon sucks at the moment, asthma is playing up due to the change of seasons, but like i said yesterday i really want to hit my metcons hard this month.
A metcon followed my some sort of running on every training day.
Monday, August 31, 2009
Rest
Rested since Last Wednesday.
Have taken a week off to reload from Wednesday to Tueday, start of the month. I have not taken a bit of time off like this in a long time and now i want to hit these next four weeks leading into October hard now that I am stronger than before.
I will continue working strength after the rest day and the one day after that before the metcon.
My goals leading into October are;
130kg 5rm Back Squat.
sub 5 min Fran.
Do some kind of running each training day.
As well as this keep improving my presses and cleans. I really want to step my cardio up this next month, start to switch from strength bias to fit bias leading into the warmer months so I also feel a bit lighter.
Have taken a week off to reload from Wednesday to Tueday, start of the month. I have not taken a bit of time off like this in a long time and now i want to hit these next four weeks leading into October hard now that I am stronger than before.
I will continue working strength after the rest day and the one day after that before the metcon.
My goals leading into October are;
130kg 5rm Back Squat.
sub 5 min Fran.
Do some kind of running each training day.
As well as this keep improving my presses and cleans. I really want to step my cardio up this next month, start to switch from strength bias to fit bias leading into the warmer months so I also feel a bit lighter.
Tuesday, August 25, 2009
Training - 25/10/09
Saturday Training
With Luke and Benny at Cook and Phillip
Practised Handstand Push-Ups
Deadlifts - 160 (3), 170(3), 160 (3), 160 (3), 170 (5), 180 (3), 190 (1)
Lunge, pull-up sit-up WOD - 13.02
Tuesday Training
Started at 4pm, had a few errands to run, would of liked to train at 10am.
Squat - 5 x 3 - 120kg (5), 120kg(2), 120kg (1).
Press - 5 x 3 - 50kg (5), 50kg (3), 50kg(3).
Metcon
100m Sprint (Pull-Up bar to start of driveway and back)
6 Right Arm KB p/snatch 1 pood
6 Left Arm KB p/snatch 1 pood
12 pull-ups
13.41
Ab Circuit
10 med ball situps
10 hanging leg raise
10 decline sit ups +20kg
On a whole training today sucked ass not sure if it is because I have stopped eating as much food because if its that I will start eating more again. However I am more inclined to think it was because of the weekend, hard workout on Saturday not a proper recovery mixed with no dinner, alcohol and crap food on Sunday is a recipe to train like shit during the week.
I was dissapointed with the session especially since i had been feeling solid and my training had been dialled in lately just gotta pull it together and hit it harder tomorrow.
I want to put in a short WOD 10-15 after the main one just a BW WOD or something really light and less than a few minutes just to amp that intensity right up.
With Luke and Benny at Cook and Phillip
Practised Handstand Push-Ups
Deadlifts - 160 (3), 170(3), 160 (3), 160 (3), 170 (5), 180 (3), 190 (1)
Lunge, pull-up sit-up WOD - 13.02
Tuesday Training
Started at 4pm, had a few errands to run, would of liked to train at 10am.
Squat - 5 x 3 - 120kg (5), 120kg(2), 120kg (1).
Press - 5 x 3 - 50kg (5), 50kg (3), 50kg(3).
Metcon
100m Sprint (Pull-Up bar to start of driveway and back)
6 Right Arm KB p/snatch 1 pood
6 Left Arm KB p/snatch 1 pood
12 pull-ups
13.41
Ab Circuit
10 med ball situps
10 hanging leg raise
10 decline sit ups +20kg
On a whole training today sucked ass not sure if it is because I have stopped eating as much food because if its that I will start eating more again. However I am more inclined to think it was because of the weekend, hard workout on Saturday not a proper recovery mixed with no dinner, alcohol and crap food on Sunday is a recipe to train like shit during the week.
I was dissapointed with the session especially since i had been feeling solid and my training had been dialled in lately just gotta pull it together and hit it harder tomorrow.
I want to put in a short WOD 10-15 after the main one just a BW WOD or something really light and less than a few minutes just to amp that intensity right up.
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