Back Squats & met con

Warm up for 16-31.01.2012

Back Squats x 3 x 5

140#/151#/162#/173#PR/184#F (got the first and second rep,failed the third)

WOD
10mins amrap
4 HSPU (45#+25# plates)
8 pullups (ring pullups then ring rows)
12 Squats

5 rounds + 1 HSPU

Wrist was not good at all. Had to add another 10# plate for HSPU and change to ring rows halfway through. So frustrating...

Happy with my back Squats though-have exceeded my previous 1RM with my new 3RM,yay!

back_squat

Strength,Yoga & Met Con

AM session with Mo and Coach

Front Squat x 3 x 5
151# x 3 x 5 (failed 3rd rep on 3rd set-elbows!!)

Stiff-legged deadlift x 3 x 5
140#/190#/210#/230# x 2

DB row - R/L/R then L/R/L amrap

Band rows (2 grips) - 2 sets of each,amrap

Then

60min restorative yoga class (15.00)

Then

PM session

Warm up for 15-31.01.2012

Clean and Jerk
x 1 x 5 heavy singles

100# (pulling too early,hips not opening fully) / 100# / - (no time to finish)

WOD (G/V)
12mins amrap
15 KBS 2/1.5 pood (1 pood,wrist still can't handle 24kg :( )
30 DU

5 rounds + 7 DU

Did the demos for the dead series during the evening fundamentals season. Messy,must clean up foundational movements for coaching!

strength_training
restorative_yoga
CnJ

Strength,Skills,Abs & Yoga

Warm up for 16.01.2012

Back Squat x 3 x 5

151# x 3 x 1
162# x 3 x 4

Deadlift x 3 x 3

190# x 3 x 3

Happy with back squat - added 22# to previous 3RM,woohoo! Could have gone heavier with the deadlifts (I think) with fresh legs,but today wasn't the day.

Then

Assisted ring dips (strict form)
2 x amrap
12/10

Ring chin ups (strict)
1 x 10

Tricep extensions (red band)
2 x amrap
12/12

GHD work
Strict reverse hip extensions - 3 x amrap
Strict partial sit ups - 3 x amrap

Abs roller (hollow position)
3 sets amrap

Ball slams 5kg
2 x 50

Chiro between CF,roasting a chicken and veggies to go and yoga. Shoulder and wrist feeling much happier. :)

Then

60min Hot Flow Yoga - focus on binds

back_squat
deadlift
skills_practice
chiro
hot_flow

Hundred pound baby.

Hang clean drills
Built up to 100# then 100# x 3 x 5

Barbell row 100#
3 x 3

Power Shrug 100#
3 x amrap

Cleans were messy to begin with from so little practice recently and messy at the end due to fried brain syndrome. Decent in the middle though haha. Happy with hang cleans at 100#,as couldn't do this for a WOD a couple of months ago.

Then

75min Yin Yoga class - hips don't lie!

strength_training
yin_yoga

CNY WOD

Box Squats
50% x 2 x 12

100# x 2 x 4
122# x 2 x 8

WOD
10mins amrap
6 HSPU (35+10# plates)
12 wall ball 10/5kg
230m

4 rounds + 3 HSPU

box_squat

Pre-emptive strike for CNY

Warm up for 16.01.2012

Front Squat (in place of C&J)
90% x 1 x 5

151# x 1 x 5

WOD (12mins cutoff)
7,5,3 MU (14,10,6 SMU)
AES
20 wall ball 10/5kg (5/3kg)
400m

DNF 14:08

Then

Prowlers
50m x 6

2 plates: 14/15/18/22
1 plate: 15/12

(wanted to make up for the sprints x 10 so thought light prowlers could provide a similar stimulant)

Strength with Mo

Bar behind the neck step ups (18" box)
3 sets - 5L5R 100#

Single-leg KB deadlifts
3 sets- 5L5R 24kg

front_squat
50m_prowler
strength_training

Zercher Squats,Babeh!

Warm Up
L-sit hold 20/20/20secs
Farmer's walk 230m (16kg KB)
Skipping practice 5mins (3:1 singles:DUs,screwy wrist)

Zercher Squats
x 3 x 5

100# / 122# / 140# / 151# / 156#

GHD work
Strict reverse hip extensions
3 sets amrap

Happy with the Zercher squats - previous front squat 1RM was 160#. Quads and hammies feel tenderised now. :)

zercher_squat
strength_training

Box Squats + met con

Warm up included L-sit holds on the rings and piggy-backing my partner halfway round the box haha.

Box Squats
60% x 2 x 10

50# bar + chains + 16kg KB x 4
50# bar + chains + 16kg KB + 10# plates x 1
50# bar + chains + 16kg KB + 20# plates x 3
50# bar + chains + 16kg KB + 25# plates x 2

WOD
7/10mins amrap (7 for RX,10 for scaled)
5 thrusters 140/100# (10kg DBs)
10 pullups (ring pull ups)


box_squat
4 rounds + 3 pullups

Back Squats and Deadlifts

At FF Fusionopolis

SMFR 45mins

Back Squat
x 3 x 5

50kg / 60kg / 65kg / 65kg / 70kg

Probably could have gone heavier earlier but always err on the side of caution at FF...

Deadlift
7 sets of 7 @ 60kg
One minute rest between sets

Did 9 sets by accident due to fried brain.

Total weight lifted today 4.7 tonnes - whoop!

back_squat
deadlift
strength_training
SMFR
deadlift

Deadlifts & met con

Deadlift
90% x 1 x 7

190# / 201#PR / 210#PR / 210#F / 207# / 207#F / 201#

Was difficult to gage what 90% would be as 180# (calculated from previous 1RM) would have been too light. Probably could have done 5-6 reps of 207#. At least I know now. And happy I beat my previous 1RM,yay!

WOD
10mins amrap
5 HSPU (45+35#)
10 KBS 2/1.5 pood (1 pood)
15 squats

10 rounds + 5 HSPU

Would have preferred to have got half the number f rounds using my regular KB weight and deeper HSPU,but wrist couldn't handle any more. Sad times.

PM session

SMFR

Ring chin ups
1 x 12

Handstand hold x 3

1:20 / 1:00 / 1:00

deadlift
skills_practice
handstand

Prowlers and Sprints

50m prowler + 100m sprint x 5
4 plates

0:54 / 0:57 / 1:19 / 1:12 / 1:18

Legs couldn't fire,still suffering from Tuesday I think...

Went for reflexology afterwards - the therapist kindly(!) massaged my deadlift bruises...

50P+100S

Rest Day

I don't know if it's the box squats or the SMUs and thrusters or the deadlifts but I feel like I got hit by a truck. In a good way. :)

Double Day

Eccentric box squats

183# x 2 x 10
194# x 2 x 2

WOD (G)
5 rounds for time (12mins cutoff)
7 thrusters 140/100# (10kg DBs)
5 MU (10 SMU)
35 DUs

DNF - 3 rounds + 10 SMU (gas mask)

WOD 2

10 rounds for time
10 deadlift 65# (100#)
10 pushup

9:58

box_squat

Stupid wrist.

Warm up for 01-15.01.2012

OHS
1-1-1-1-1

83# / 94# / - / - / -

Managed to jerk 104# up but couldn't hold it for long enough to squat. Shooting pain from outer wrist to elbow. Coach helped release it a bit - fingers crossed it gets better asap.

WOD (modified)
For time (12mins cutoff)
10,8,6,4,2 med ball cleans (9kg)
Between sets
230m
12 wall ball (5kg)

DNF - 4 rounds + 2 med ball cleans (left with last run + wall balls)

overhead_squat

New Term New Year

After the first week of school am completely exhausted. Teaching nursery,kindergarten and lots of lower primary this year with a bit of secondary for good measure. The little ones are adorable and will be very rewarding classes to teach but hey demand so much energy from you. Wiped!

Unintentional Rest Day

Got caught up in work,no time to train. Wrist still feels dodgy after Wednesday so maybe this is not such a bad thing.

Strength,Strength and more Strength

11.00 at FF Fusionopolis

SMFR 30mins
Mobility drills

Warlord Games Prep training (strength)

Front Squat x 3 x 5

88# / 99# / 110# / 116# / 121#
(total lifted 1602#)

17.00 at Alphafit

SMFR 30mins

Strength from CFSG 03.01.2012

Back Squat x 5 x 5

110# x 2 / 132# / 143# / 149#
(total lifted 4822#)

Deadlift x 3 x 3

176# x 2 / 187# (2 reps)
(total lifted 1430#)

Then assisted ring dips

8-7-6

Total weight lifted:

2835.9kg
6252lbs
3.1 net tons
2.8 gross tons

front_squat
back_squat
deadlift
strength_training

Back to reality

Back at CFSG,and what a day to choose to "ease" myself back into things. Ha.

Warm up for 01-15.01.2012
60 second plank
Junkyard Dog
15 OHS (PVC pipe)
10 behind the neck snatch grip press (50#)

Push Press
3 x 5

72# x 3 x 1
77# x 3 x 1
88# x 2 x 3 (failed the 3rd attempt of each set)


Prowlers 3 x 50
23 / 28 (4 plates)
30 (5 plates)

Sleds x 3 x 50m
42 / 59 / 54 (5 plates)

Then
Ring chin ups
1-1-1-1-1-1

push_press
50m_prowler
50m_sled
pullups
skills_practice