Friday was a team workout. Everytime you think you are getting fitter a workout comes along to remind you how bad you still are.
Teams of 2
40:00
80 x Syncro Thrusters (20Kg Bar)
800m Run
80 x Overbar Burpees
80 x Hang Power Cleans (50Kg)
60 x Syncro Thrusters
600m Run
80 x Overbar Burpees
80 x Hang Power Cleans
40
400
40
40
20
200
20
20
This is the worst I have felt during a workout for a while. Breaking them up as best you can with your partner, eventually we stopped talking to one another as it became too hard. We got to 2 burpees on the round of 40 before hitting the cap.
Do not want to do that one again.
Teams of 2
40:00
80 x Syncro Thrusters (20Kg Bar)
800m Run
80 x Overbar Burpees
80 x Hang Power Cleans (50Kg)
60 x Syncro Thrusters
600m Run
80 x Overbar Burpees
80 x Hang Power Cleans
40
400
40
40
20
200
20
20
This is the worst I have felt during a workout for a while. Breaking them up as best you can with your partner, eventually we stopped talking to one another as it became too hard. We got to 2 burpees on the round of 40 before hitting the cap.
Do not want to do that one again.
Today was Barbell Club, drilling that sweet snatch technique today.
3 x 12 Snatch Balance @ 50%
Every 3:00
Surprisingly tough on the shoulders, did all my reps at 42.5Kg
15:00
To build up to a heavy 3 reps Overhead Squat
Hit 80kg and felt quite comfortable. Stuck at that weight as there was more to come.
3 x 5 Snatch Grip Deadlift @ RM Weight
Every 2:30
Completed all reps at 85Kg, hard on the thumbs but felt good overall
10:00 EMOM
1 x Snatch
60-75% / Pausing 3 Sec at the knee, 3 sec in the catch.
Completed all my reps at 60Kg. Good fun this, a few wobbles in the catch but nothing ground breaking.
Finished the session with 3 more ring muscle ups. Starting to get used to it now.
The next month is split into 2 weeks of Benchmark workouts, which we did 6 months ago. So it will be the first time I will be able to compare in this little blog. See if I have made improvements. The last 2 weeks of the month will be 1RM and 3RM testing, always my favourite time of year that is!
3 x 12 Snatch Balance @ 50%
Every 3:00
Surprisingly tough on the shoulders, did all my reps at 42.5Kg
15:00
To build up to a heavy 3 reps Overhead Squat
Hit 80kg and felt quite comfortable. Stuck at that weight as there was more to come.
3 x 5 Snatch Grip Deadlift @ RM Weight
Every 2:30
Completed all reps at 85Kg, hard on the thumbs but felt good overall
10:00 EMOM
1 x Snatch
60-75% / Pausing 3 Sec at the knee, 3 sec in the catch.
Completed all my reps at 60Kg. Good fun this, a few wobbles in the catch but nothing ground breaking.
Finished the session with 3 more ring muscle ups. Starting to get used to it now.
The next month is split into 2 weeks of Benchmark workouts, which we did 6 months ago. So it will be the first time I will be able to compare in this little blog. See if I have made improvements. The last 2 weeks of the month will be 1RM and 3RM testing, always my favourite time of year that is!
Today's benchmark was no #4. For some reason I've missed this one twice so it was my first time.
It was horrible.
WOD 20:00
1 RD
800m Run
80 x Double Unders
21 x Hang Power Cleans (60Kg)
2RDs
400m
40 x Double Unders
15 x Hang Power Cleans
3RDs
200m
20 x Double Unders
9 x Hang Power Cleans
Extremely tough, managed to do 5 hpc on the first of the last 3 Rounds before hitting the cap. Do not want to do this again for a while, the hang power cleans were the big test and definitely took the time.
Front Squat
Lifting every 2:30
1 x 12 @ 60% (75Kg)
1 x 10 @ 65% (80Kg)
1 x 8 @ 70% (85Kg)
1 x 6 @ 75% (90Kg)
Legs were pooped. Happy with the weights especially after the first workout! Really happy I don't have to repeat for 6 months
It was horrible.
WOD 20:00
1 RD
800m Run
80 x Double Unders
21 x Hang Power Cleans (60Kg)
2RDs
400m
40 x Double Unders
15 x Hang Power Cleans
3RDs
200m
20 x Double Unders
9 x Hang Power Cleans
Extremely tough, managed to do 5 hpc on the first of the last 3 Rounds before hitting the cap. Do not want to do this again for a while, the hang power cleans were the big test and definitely took the time.
Front Squat
Lifting every 2:30
1 x 12 @ 60% (75Kg)
1 x 10 @ 65% (80Kg)
1 x 8 @ 70% (85Kg)
1 x 6 @ 75% (90Kg)
Legs were pooped. Happy with the weights especially after the first workout! Really happy I don't have to repeat for 6 months
My first comparison from back in June with
Benchmark #1
21 - 18 - 15 - 12 - 9
Thrusters (42.5Kg)
After each round of thrusters
40 x Double Unders
200m Run
Obliterated my old time of 17:43 with a 15:13. Did the first set of 21 thrusters unbroken and then broke them smartly while resting for shorter periods. DU's weren't the best and will be an area where I can still make up some more time.
5 mins rest then straight into.
10:00 OMEM
Odd - 2 x OHS pausing for 10 sec at the bottom (42.5Kg)
Even - 10 x Toes to bar.
10:00 OMEM
Odd - 30 sec plank hold.
Even - 30 sec nose to wall hold
Felt as if these last 2 workouts were easier. The OHS and toes to bar were very straight forward and I had a minimum of 30 seconds rest during each of those minutes. The second 10 mins with the planks and holds were all completed, which again was an improvement over the last time I did this workout.
So all around improvements. Very happy to see hard work and consistency is paying off.
Benchmark #1
21 - 18 - 15 - 12 - 9
Thrusters (42.5Kg)
After each round of thrusters
40 x Double Unders
200m Run
Obliterated my old time of 17:43 with a 15:13. Did the first set of 21 thrusters unbroken and then broke them smartly while resting for shorter periods. DU's weren't the best and will be an area where I can still make up some more time.
5 mins rest then straight into.
10:00 OMEM
Odd - 2 x OHS pausing for 10 sec at the bottom (42.5Kg)
Even - 10 x Toes to bar.
10:00 OMEM
Odd - 30 sec plank hold.
Even - 30 sec nose to wall hold
Felt as if these last 2 workouts were easier. The OHS and toes to bar were very straight forward and I had a minimum of 30 seconds rest during each of those minutes. The second 10 mins with the planks and holds were all completed, which again was an improvement over the last time I did this workout.
So all around improvements. Very happy to see hard work and consistency is paying off.
Benchmark #10
I have done this one before also and made some improvements again.
5 x 3 Backsquat @80/90%
Lifting Every 3:00
Completed 2 sets at 125Kg then completed the last 3 at 130Kg which is great because my 1RM is 140Kg at the moment.
9:00
15 x Power Snatch (70Kg)
20 x Power Snatch (60Kg)
40 x Power Snatch (52.5Kg)
The prescibed RX weights were heavier but I decided to left heavier than I did last time and added 10Kg to each of the above lifts. Completed the 15 and 20 rep rounds but didn't manage to drop the weight in time to start the 40's. More improvements so all positives!
I have done this one before also and made some improvements again.
5 x 3 Backsquat @80/90%
Lifting Every 3:00
Completed 2 sets at 125Kg then completed the last 3 at 130Kg which is great because my 1RM is 140Kg at the moment.
9:00
15 x Power Snatch (70Kg)
20 x Power Snatch (60Kg)
40 x Power Snatch (52.5Kg)
The prescibed RX weights were heavier but I decided to left heavier than I did last time and added 10Kg to each of the above lifts. Completed the 15 and 20 rep rounds but didn't manage to drop the weight in time to start the 40's. More improvements so all positives!
Mmmmm Benchmarks are fun.
36:00 EMOM
1. 10 x Burpee Box Jumps (24")
2. 15 x Wallballs (20lb)
3. 25 x DU + 8 x Toes to Bar
4. Rest
9 rounds of fun. Started getting really spicey around round 5, but kept pushing. The first time I have ever completed this as prescribed. All reps completed! Much suffering afterwards.
3:00 Rest
10:00
Every 2:00 Complete
3 x Strict Handstand Pressups (20Kg Plates)
15 x Strict Pressups
Yea this was bad after the previous workout. Had to bin the plates on the second round as my shoulders were not co-operating at all. Pressups were also horrible. Glad that one is done, but really happy with how I performed. Starting to believe I can do decently in the Open in a few months.
36:00 EMOM
1. 10 x Burpee Box Jumps (24")
2. 15 x Wallballs (20lb)
3. 25 x DU + 8 x Toes to Bar
4. Rest
9 rounds of fun. Started getting really spicey around round 5, but kept pushing. The first time I have ever completed this as prescribed. All reps completed! Much suffering afterwards.
3:00 Rest
10:00
Every 2:00 Complete
3 x Strict Handstand Pressups (20Kg Plates)
15 x Strict Pressups
Yea this was bad after the previous workout. Had to bin the plates on the second round as my shoulders were not co-operating at all. Pressups were also horrible. Glad that one is done, but really happy with how I performed. Starting to believe I can do decently in the Open in a few months.
Thanks mate, appreciate it!
Barbell club today.
Clean & Jerk
2 x 2 @ 80%
3 x 1 @ 85%
3 x 1 @ 90%
Lifting every 2:00
Hit all my lifts 90Kg, 95Kg and finally 100Kg for each part. Happy with how they all felt.
6 x 2 Front Squat 85%
Lifting every 2:00
First 3 sets at 105Kg, then 110Kg for the last 3. Felt good, feels good to be squatting heavy again.
4 x 6 Alternating Split Jerks
Lifting every 90 seconds.
Stayed quite light at 60Kg and focused on technique.
5 x 6 Bent Over Row
Went slow with 40Kg on the bar. Felt good as well.
Barbell club today.
Clean & Jerk
2 x 2 @ 80%
3 x 1 @ 85%
3 x 1 @ 90%
Lifting every 2:00
Hit all my lifts 90Kg, 95Kg and finally 100Kg for each part. Happy with how they all felt.
6 x 2 Front Squat 85%
Lifting every 2:00
First 3 sets at 105Kg, then 110Kg for the last 3. Felt good, feels good to be squatting heavy again.
4 x 6 Alternating Split Jerks
Lifting every 90 seconds.
Stayed quite light at 60Kg and focused on technique.
5 x 6 Bent Over Row
Went slow with 40Kg on the bar. Felt good as well.
Benchmark Workout #3
50 Wall Ball Cash In
AMRAP
12 x Deadlift (85Kg)
12 x Over bar Burpees.
5 min rest
35 Wall Ball Cash In
AMRAP
9 x Deadlift (100Kg)
9 x Over bar Burpees
5 mins rest
20 Wall Ball Cash In
AMRAP
6 x Deadlift (125Kg)
6 x Over bar Burpees
Completed 2 + 5 / 2 + 5 / 2 + 2 small improvements in parts 1 and 2 but 3 reps worse in the 3rd. Lower black blew up and exposes my Deadlift weakness. Not unhappy but definitely room for improvement.
Finished on
4 x 12 Push Press
Lifting every 2:30 Min
Big improvements made, 3 sets at 60Kg and the last set at 65Kg. 10Kg improvement across the board and definitely the highlight for me this evening.
50 Wall Ball Cash In
AMRAP
12 x Deadlift (85Kg)
12 x Over bar Burpees.
5 min rest
35 Wall Ball Cash In
AMRAP
9 x Deadlift (100Kg)
9 x Over bar Burpees
5 mins rest
20 Wall Ball Cash In
AMRAP
6 x Deadlift (125Kg)
6 x Over bar Burpees
Completed 2 + 5 / 2 + 5 / 2 + 2 small improvements in parts 1 and 2 but 3 reps worse in the 3rd. Lower black blew up and exposes my Deadlift weakness. Not unhappy but definitely room for improvement.
Finished on
4 x 12 Push Press
Lifting every 2:30 Min
Big improvements made, 3 sets at 60Kg and the last set at 65Kg. 10Kg improvement across the board and definitely the highlight for me this evening.
Benchmark #5
10:00 min cap
100 x Double Unders
150 x Situps
Yea I trolled myself this time and went 2 seconds slower and posted 7:19. Tripped 3 times on the DU's which easily cost me that time. Cannot win them all!
4 x 8 front rack lunges (4 each leg)
Improvements here! 2 sets at 75Kg, 1 at 77.5Kg and the final one at 80Kg. Between 5 - 10Kg improvements, embrace those gains!
Final workout is an ascending ladder in 3's. AMRAP for total reps.
3 x Shoulders to overhead (60Kg)
3 x Box jump (24")
6 x
6 x
9 x
9 x
So I came into this one not sure of how I was going to do as my lower back was still pumped from yesterdays deadlifts. But I put my head down and got on with it. Completed the round of 18 and posted 126 reps, 25 rep improvement. All in all, a good day!
10:00 min cap
100 x Double Unders
150 x Situps
Yea I trolled myself this time and went 2 seconds slower and posted 7:19. Tripped 3 times on the DU's which easily cost me that time. Cannot win them all!
4 x 8 front rack lunges (4 each leg)
Improvements here! 2 sets at 75Kg, 1 at 77.5Kg and the final one at 80Kg. Between 5 - 10Kg improvements, embrace those gains!
Final workout is an ascending ladder in 3's. AMRAP for total reps.
3 x Shoulders to overhead (60Kg)
3 x Box jump (24")
6 x
6 x
9 x
9 x
So I came into this one not sure of how I was going to do as my lower back was still pumped from yesterdays deadlifts. But I put my head down and got on with it. Completed the round of 18 and posted 126 reps, 25 rep improvement. All in all, a good day!
Wednesdays Benchmark was....
Another benchmark day.
5 x 5 Touch and go power cleans. Lifting every 2:00
Did all the sets at 90Kg, and all felt good. Very happy as this was between a 2.5 - 5Kg increase on my previous.
4 x 12 Bench press. Lifting every 2:30
Completed all 4 sets at 60Kg. Which is also an improvement as I failed at 9 reps of the last set last time. Hoping to up the weight next time, as bench is definitely a weaker lift for me.
9:00 Min AMRAP
2 x Squat Cleans (80Kg)
4 x Handstand press ups (hands on 20kg plates)
8 x Pullups
Pushed hard here, some of the athlete team were in and I wanted to see how far I have come. Posted 8 rounds which is a near 2 round improvement. Very very happy with this. Improvements in every area here.
Another benchmark day.
5 x 5 Touch and go power cleans. Lifting every 2:00
Did all the sets at 90Kg, and all felt good. Very happy as this was between a 2.5 - 5Kg increase on my previous.
4 x 12 Bench press. Lifting every 2:30
Completed all 4 sets at 60Kg. Which is also an improvement as I failed at 9 reps of the last set last time. Hoping to up the weight next time, as bench is definitely a weaker lift for me.
9:00 Min AMRAP
2 x Squat Cleans (80Kg)
4 x Handstand press ups (hands on 20kg plates)
8 x Pullups
Pushed hard here, some of the athlete team were in and I wanted to see how far I have come. Posted 8 rounds which is a near 2 round improvement. Very very happy with this. Improvements in every area here.
Thursdays Benchmark...
5 x 5 Touch and go, hook grip Deadlift (137.5Kg)
Lifting every 2:30
Considering this was the 5th day of training and the lifting so far this week I was quite anxious as to these deadlifts. Settled on increasing the weight by 2.5Kg from last time and did all sets at 137.5Kg. Definitely feel like I could have gone up to 140Kg which will be the goal next time around. Deadlift instills some fear for me as its doing this movement back in January that my glute fired off and caused me some issues but confidence is slowly rising.
WOD 30:00 Cap
50 x Cleans (60Kg)
100 x Wall Balls
50 x Cleans
100 x Wallballs
50 x Cleans
Yea this was the workout I really really really wanted to avoid. I knew I managed 58 wallballs of the second set of 100 last time so I had a target in mind. Not sure why I was worried, I smashed past my previous target with 5 minutes left on the clock and managed to get to 12 cleans in the last set. So from Cap + 92 to Cap + 38 so a 54 rep improvement. This left me in a heaped mess on the floor but major satisfaction from getting as far as I did.
Friday is a day off.
Then I am heading in Saturday afternoon to attempt so 1RM's that are programmed for Sunday. Clean / Clean + Jerk / Snatch!
5 x 5 Touch and go, hook grip Deadlift (137.5Kg)
Lifting every 2:30
Considering this was the 5th day of training and the lifting so far this week I was quite anxious as to these deadlifts. Settled on increasing the weight by 2.5Kg from last time and did all sets at 137.5Kg. Definitely feel like I could have gone up to 140Kg which will be the goal next time around. Deadlift instills some fear for me as its doing this movement back in January that my glute fired off and caused me some issues but confidence is slowly rising.
WOD 30:00 Cap
50 x Cleans (60Kg)
100 x Wall Balls
50 x Cleans
100 x Wallballs
50 x Cleans
Yea this was the workout I really really really wanted to avoid
. I knew I managed 58 wallballs of the second set of 100 last time so I had a target in mind. Not sure why I was worried, I smashed past my previous target with 5 minutes left on the clock and managed to get to 12 cleans in the last set. So from Cap + 92 to Cap + 38 so a 54 rep improvement. This left me in a heaped mess on the floor but major satisfaction from getting as far as I did.Friday is a day off.
Then I am heading in Saturday afternoon to attempt so 1RM's that are programmed for Sunday. Clean / Clean + Jerk / Snatch!
Went to try and assault those PB's yesterday with mixed success.
Decided I wanted to spend an hour on the Clean / Clean + Jerk portion and leave Snatch for another day.
Took my time and built the weight up and hit a new Clean + Jerk PB of 111Kg. Yup added a whole 1Kg. I will add the video below shortly.
Spent a good 15 minutes trying to hit 113.5Kg. Managed to get under it and sit in the catch but just could not stand it back up! But the confidence of knowing I can get under the weight is amazing. All this while I have to remember my level of conditioning keeps improving. So the strength is not being lost.
Decided I wanted to spend an hour on the Clean / Clean + Jerk portion and leave Snatch for another day.
Took my time and built the weight up and hit a new Clean + Jerk PB of 111Kg. Yup added a whole 1Kg
. I will add the video below shortly.Spent a good 15 minutes trying to hit 113.5Kg. Managed to get under it and sit in the catch but just could not stand it back up! But the confidence of knowing I can get under the weight is amazing. All this while I have to remember my level of conditioning keeps improving. So the strength is not being lost.
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Thanks Bag, it really is all technique. With a side helping of strength!
Thanks blairw, I have been speaking to my coach today and speed under the bar is definitely my main limiting factor when it comes to the clean. He is recommending I spend some time at 90% or so and work on it. Forcing those elbows through quicker to force my body to drop faster.
Yesterday was the last of the Benchmark workouts before we start the 1RM/3RM portion. It didn't end brilliantly and was probably my most average performance compared to 6 months ago.
15 minutes to establish a 3RM thruster.
Managed 85Kg comfortably, the same as 6 months ago. Failed at 2.5 reps at 90 again. Hugely frustrating!
10:00 Min EMOM
3 x Thrusters at 80% of your previous 3RM weight.
Completed all sets at 67.5Kg. Exactly matching my last time.
WOD:
4 Rounds for time 20:00 Min Cap
7 x Deadlift (125Kg)
14 x Toes to Bar
21 x Kettlebell swings (32Kg)
16:07 6 months ago and went 16:40 this time. Not that happy with myself as I was well in front of my splits in the first 2 rounds then my forearms fell off a cliff and interrupted my rhythm on the toes to bar and swings. Frustrating but won't get too disheartened as it has been a good re test across the board for many of the other workouts.
Today was Snatch / Power Snatch. The most rewarding and frustrating lift going.
30:00 to set
1RM Snatch
1RM Power Snatch
Built up and hit the 80Kg snatch comfortably. Instead of trying to match my PB of 85Kg I decided to go straight for 87.5Kg. 4/5 attempts getting so close I had to stop at 25:00 and pop a few power snatches in! 75Kg Power snatch was popped up before the time cap.
That 87.5Kg is so close I can taste it. Definitely looking forward to going again in the future!
WOD 12:00
5 Rounds
20 x Wall Balls (20lb)
15 x Hollow Rocks
15 x Supermans (Hollow rocks but on your stomach!)
Set a good time of 8:44 and extremely happy that all the wallballs were unbroken. Definitely seem to be getting more comfortable with them in extended sets.
I believe tomorrow is Back/Front Squat. Eagerly looking forward to seeing if I can PB here as I feel in good shape with my squatting recently.
30:00 to set
1RM Snatch
1RM Power Snatch
Built up and hit the 80Kg snatch comfortably. Instead of trying to match my PB of 85Kg I decided to go straight for 87.5Kg. 4/5 attempts getting so close I had to stop at 25:00 and pop a few power snatches in! 75Kg Power snatch was popped up before the time cap.
That 87.5Kg is so close I can taste it. Definitely looking forward to going again in the future!
WOD 12:00
5 Rounds
20 x Wall Balls (20lb)
15 x Hollow Rocks
15 x Supermans (Hollow rocks but on your stomach!)
Set a good time of 8:44 and extremely happy that all the wallballs were unbroken. Definitely seem to be getting more comfortable with them in extended sets.
I believe tomorrow is Back/Front Squat. Eagerly looking forward to seeing if I can PB here as I feel in good shape with my squatting recently.
Good session this morning, with 2 PB's!
30:00 To set
1RM Back Squat
1RM Front Squat
Hit 150Kg back and 125Kg front. An increase of 10/5Kg respectively. Very happy and feel I had slightly more in the tank for back squat but time wasn't on my side!
WOD 15:00
3 Rounds
12 x Toes to Bar
30 x Kettlebell Step Ups (32Kg KB / 24" Box)
Challenging one this one, the last time I attempted this I used 24Kg kettlebell. The movement standards were that the leg that is stepping up first onto the box has to be at full extension before you can put the other foot on the box, to stop any form of hop onto the box. Pretty much a strict step up on one leg, with the kettlebell being held in the front rack position. I was only the second person to attempt the workout at the prescribed weight and hit cap with only 16 reps remaining. Very tough trying to keep those movement standards.
30:00 To set
1RM Back Squat
1RM Front Squat
Hit 150Kg back and 125Kg front. An increase of 10/5Kg respectively. Very happy and feel I had slightly more in the tank for back squat but time wasn't on my side!
WOD 15:00
3 Rounds
12 x Toes to Bar
30 x Kettlebell Step Ups (32Kg KB / 24" Box)
Challenging one this one, the last time I attempted this I used 24Kg kettlebell. The movement standards were that the leg that is stepping up first onto the box has to be at full extension before you can put the other foot on the box, to stop any form of hop onto the box. Pretty much a strict step up on one leg, with the kettlebell being held in the front rack position. I was only the second person to attempt the workout at the prescribed weight and hit cap with only 16 reps remaining. Very tough trying to keep those movement standards.
Thanks chaps!
Today had more squats in it!
30:00 to Set
1RM Overhead Squat
1RM Split Jerk
As I set a split jerk PB last week of 111Kg I wasn't too worried about setting another one today, instead I focused on the OHS. Had mixed success as I set a new PB of 96Kg. But my attempt at 100Kg was borderline on breaking parallel of which myself and the coach couldn't call either way. So had another attempt at 101Kg broke parallel nicely then unbalanced myself on the way up and dropped the bar as time ran out. Majorly frustrating but as we train our bodies not out ego, I will not take the 100Kg until it is a clean rep. So wanted all of my squats to be 100Kg and above haha!
WOD 12:00
2 Rounds
12 x Strict Pullups
800m Plate Carrry (20kg)
Very tight time cap on this one. Usually the plate carry is more of a quick walk, but in this I did actually find myself at quite a brisk jog! Only just managed to finish in 11:36.
After this I had a session with the sports therapist who did some cupping on my thighs and around my knees. A new technique she has just studied and it was a really odd feeling but so far has been very interesting. Looking forward to seeing how they feel tomorrow morning after a good nights sleep, but it has already highlighted areas around my knee that were in dire need of fresh blood. Big advocate of preventative treatment in order to keep those injuries away.
I am off to Devon to meet my fiancees Nan for the first time so 3 days off training is coming my way. Probably a good time to let my body recover and repair before getting back to it on Monday.
Today had more squats in it!
30:00 to Set
1RM Overhead Squat
1RM Split Jerk
As I set a split jerk PB last week of 111Kg I wasn't too worried about setting another one today, instead I focused on the OHS. Had mixed success as I set a new PB of 96Kg. But my attempt at 100Kg was borderline on breaking parallel of which myself and the coach couldn't call either way. So had another attempt at 101Kg broke parallel nicely then unbalanced myself on the way up and dropped the bar as time ran out. Majorly frustrating but as we train our bodies not out ego, I will not take the 100Kg until it is a clean rep. So wanted all of my squats to be 100Kg and above haha!
WOD 12:00
2 Rounds
12 x Strict Pullups
800m Plate Carrry (20kg)
Very tight time cap on this one. Usually the plate carry is more of a quick walk, but in this I did actually find myself at quite a brisk jog! Only just managed to finish in 11:36.
After this I had a session with the sports therapist who did some cupping on my thighs and around my knees. A new technique she has just studied and it was a really odd feeling but so far has been very interesting. Looking forward to seeing how they feel tomorrow morning after a good nights sleep, but it has already highlighted areas around my knee that were in dire need of fresh blood. Big advocate of preventative treatment in order to keep those injuries away.
I am off to Devon to meet my fiancees Nan for the first time so 3 days off training is coming my way. Probably a good time to let my body recover and repair before getting back to it on Monday.
Rest was good and so was my trip to Devon.
Put in some good work today to finish off the lifting 1RMs
30:00
1RM Strict Press
1RM Push Press
1RM Push Jerk
All PB's. 62.5Kg/95Kg/105Kg. 2.5/10/10Kg increases respectively, which makes me very happy!
Quite an easy WOD to finish.
12:00 EMOM
1. 10 x Pullups
2. 10 x Thrusters (42.5Kg)
3. 10 x Box Jumps (24")
Finished it all with no real issues. After finishing managed to get 2 ring muscle ups and get my eye back in as they have proved a bit elusive recently, need to keep drilling them.
Put in some good work today to finish off the lifting 1RMs
30:00
1RM Strict Press
1RM Push Press
1RM Push Jerk
All PB's. 62.5Kg/95Kg/105Kg. 2.5/10/10Kg increases respectively, which makes me very happy!
Quite an easy WOD to finish.
12:00 EMOM
1. 10 x Pullups
2. 10 x Thrusters (42.5Kg)
3. 10 x Box Jumps (24")
Finished it all with no real issues. After finishing managed to get 2 ring muscle ups and get my eye back in as they have proved a bit elusive recently, need to keep drilling them.
I thought the 1RM's were done, but they were not! Today we had....
30:00
1RM Hang Snatch
1RM Hang Clean
I really surprised myself here. Smashed my PB's and equalled some of my other PB's which commonly should be higher! I hit 85Kg hang snatch and 115Kg hang clean. So it means my technique is what is holding me back on my full snatch and full clean. But great lifts and gives me some huge confidence. Tried 90Kg/120Kg and got so close on both, the 90Kg hang snatch was agonisingly close!
Some videos below:
Finally we finished with...
1K Row
Old PB was 3:22 and I took 8 seconds off this and managed 3:14.1 extremely happy with that but I absolutely hate doing it. It leaves me wanting to pass out, arms and thighs being ruined for a good 20 minutes afterwards. So if I didn't PB it wouldn't have been worth it
30:00
1RM Hang Snatch
1RM Hang Clean
I really surprised myself here. Smashed my PB's and equalled some of my other PB's which commonly should be higher! I hit 85Kg hang snatch and 115Kg hang clean. So it means my technique is what is holding me back on my full snatch and full clean. But great lifts and gives me some huge confidence. Tried 90Kg/120Kg and got so close on both, the 90Kg hang snatch was agonisingly close!
Some videos below:
Finally we finished with...
1K Row
Old PB was 3:22 and I took 8 seconds off this and managed 3:14.1 extremely happy with that but I absolutely hate doing it. It leaves me wanting to pass out, arms and thighs being ruined for a good 20 minutes afterwards. So if I didn't PB it wouldn't have been worth it