Wednesday 29 June 2011

Skill
Front lever 4x10 "bicycles" per leg

Strength
squat

• 185x5
• 205x5
• 225x5
• 245x5
• 265x5 Very happy here, used a narrower stance than I'm used to and went very deep. No questioning the validity of these squats.

Conditioning
3 rounds for time:
135lb Squat clean, 10 reps
24" box jump, 15 reps
20 toes to bar

11:46 Happy with my performance today. I've been getting a bit more sleep at night so I felt much better than my first day back.

Saturday 25 June 2011

First day back at the gym after the birth of Gwendolynn. I have to admit it was pretty sad . I haven't slept in a week but I was glad to be in the gym again.

Skill
Front lever 4x10 seconds alternating one leg straight one knee to my chest

Strength
Deadlift

• 275x3
• 300x3
• 325x3
• 345x3 I left it at that for today

Conditioning
10 rounds
10 burpees
10 pull ups

Pretty brutal. I walked in to the gym like a zombie so everything felt difficult. But it is so worth it to have my little girl.

Wednesday 15 June 2011

Skill
Planche 5 minutes of progression work

Conditioning
For time:
100 Wall ball
100 Pull ups

10:54 pretty slow but a major improvement on my wall ball. broke this up 50/25/25 on both wall ball and pull ups.

Tuesday 14 June 2011

AM
Press

• 95x5
• 115x3
• 130x1
• 140x1
• 150x1
• 160*fail

Push Press

• 135x10
• 145x10
• 155x9 failed on the tenth rep

Weighted Dip

• 25x10
• 35x10
• 45x10

PM
4 rounds of run 800m rest 4 minutes

Monday 13 June 2011

AM
Squat

• 195x3
• 215x3
• 235x3
• 255x3
• 275x3

Power Clean

• 135x3
• 155x3
• 175x3
• 195x1
• 195x1 I haven't been going heavy on cleans lately and lost a little bit.

PM
Skill
Straddle Planche 5 sets hold as long as possible

Conditioning
Long Shuttle run 10 repeats, rest by walking one end to the other and back

Rest 5 minutes

Row 500m as fast as possible
1:41 (2 seconds faster than last time)

Friday 10 June 2011

AM
Weighted pull up

• 45x5
• 65x3
• 90x1
• 100x1
• 110x1
• 120x1

Hang clean pulls
145lbs 3x15

Dumbbell row

• 60x15
• 65x15
• 65x15

PM
Row
10 Repeats, one minute max effort,  one minute recovery

Thursday 09 June 2011

AM
Deadlift

• 315x3
• 335x3
• 355x3 no problem getting it up this time
• 365x3 PR

Front Squat
3x15 @ 135

Power Snatch
3x15 @ 95

PM
Bike 20 Minutes @ 80 - 85%
I've been going hard all week with soccer so I decided to take a break from the running and do a ride.

Handstand work to cool down

Monday 06 June 2011

AM
Soccer, 2x40 minute games with no subs. one at 0900 and one at 1400. Not particularly intense but good none the less and lots of fun.


PM
Bench Press

• 155x5
• 175x3
• 195x1
• 215x1
• 230x1 Fail

Incline DB Press

• 55x15
• 55x15
• 55x11 should have rested longer

Dip

• 3x15

Sunday 05 June 2011

Skill
Front lever 4x10seconds

• held one leg straight with one knee to my chest. Alternated legs on each set.

Strength
Squat

• 205x3
• 225x3
• 245x3
• 265x3
• 275x1
• 285 fail I have been stuck at this for quite some time. I can feel the bar getting higher each time before sticking. Next time I'll get it

Power Clean
135lbs 3x15

• Good form all the way through. I can feel definite improvement in My O'lifts.

Conditioning
200 Double unders for time

• 2:56 this is pretty bad considering all the time I've been spending with the jump rope lately. For some reason I just couldn't get the coordination to jump a rope today. Oh well, can't win 'em all.

Friday 03 June 2011

Filthy Fifty! (aka Chuck Norris)
For time:
50 Box jump,24 inch box
50 Jump­ing pull-ups
50 Ket­tle­bell swings,1 pood
Walk­ing Lunge,50 steps
50 Knees to elbows
50 Push press,45 pounds
50 Back exten­sions
50 Wall ball shots,20 pound ball
50 Burpees
50 Dou­ble unders
                                19:01. Four minute Pr. I felt really good doing this I did everything unbroken except the Knees to elbows,  which I did 30/10/10 and the wall ball which I did 25/15/10.

Thursday 02 June 2011

Part 1
Tuck Planche
5 rounds of 5 second hold. These are getting much better, I feel much stronger and under control of the whole movement
M.E. Pull up

• 55x3
• 65x3
• 75x3
• 85x3
• 90x3 pr
• 95x3 pr! I didn't really expect to hit this but it's great none the same

Power Snatch

• 95x5
• 115x5
• 135x3
• 145x3
• 155x1 Felt good about power snatching my bodyweight, was hoping for three but one was still a PR!

 

Wednesday 02 June 2011

AM
Deadlift 5/3/1/1/1

• 225x5
• 275x3
• 335x1
• 355x1
• 375x1fail Could have gotten it all the way up but I chickened out at halfway. It was definitely all in my head as my back felt good.

Front Squat
3x15 @ 135

Power Clean
3x10 @ 135

I can definitely tell that I am getting stronger

PM
Skill
Front lever with one leg straight and knee to chest
4 sets of 10 seconds

Conditioning
4 rounds of:
row 500m rest 3 minutes

• 1:43
• 1:44
• 1:47
• 1:49

Rowing makes me want to die