Training - 19/9/09

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.

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.

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.

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.

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.