28/6 Mond - 8pm class

Warmup

15 x OHS (2rds)

10 x Knee raises (1rd)

* running late

WOD

5 rds

Max Pullups in 2 mins

Max Pushups in 2 mins

1 min rest btwn exercise , 2 mins rest btwn rds

Pullups 49,35,24,17,22 total 147

Pushups 51,32,29,27,28 total 167

then

Rowing

6 x 250m with 1 min rest btwn efforts

Notes: Workout was fun, even though didn't do as well as I thought I would in the later rounds. Equal pb on pullups in 1st round - 35. Lost grip strength in my right hand in the last two rounds and just couldn't hold on to the bar. Upper body killer. Rowing staring to feel better

25/6 Frid -27/6 Sund - Rest days

Once again no workouts at home, life just to busy with family and work.

24/6 Thurs - 8pm Class

Warmup

3 rds (might have done 4)

15 x OHS Broomstick

15 x GHD situps

WOD1

2km Row

7.59

WOD2

3 rds

10 x Snatches (training bar)

20 x Pushups

30 x Box jumps

12.02

Notes: Oh my god, 1st time rowing 2kms and it destroyed me. Gave it everything to keep under 8 mins and did it by the smallest of margins thank god. 1st time doing snatches at Schwartz. Felt fine with training bar, look forward to using some weight next time.

23/6 Wed - Backyard Session

Warmup

3 rounds

15 x squats

20 x Abmat Situps

WOD1

AMRAP 15 mins

5 x OHS @30kg

15 x Double Unders

Rds: 13 straight

10 min break

WOD2

AMRAP 15 mins

5 x Thruster @30kg

10 x Burpee

Rds: 7 +5 Thruster + 6 Burpees

Notes: Really pleased that I got this done. Its not easy getting out there on my own at the moment. Worked hard in WOD1 , OHS were good, double unders were consistent but need to get faster, not many failed reps though. Didnt have much left in the tank for WOD2 and battled through it. Nothing special about the numbers but pleased with my efforts.

22/6 Tues - Rest Day

Once again, missed out on a workout. Kids are sick again, I'm also feeling like crap. not sick per se just seem to be getting really sore and feeling exhausted all the time. Not sure why, nutrition has been pretty good, very bad sleep wouldn't be helping. Frustrating.

Will try and get this workout in tonight (Wednesday) as my thrusters/squats really need the work

Proposed back yard workout

15 mins max rounds

5 x OHS @30kg

15 x Double unders

10 min break

15 min max rounds

5 x Thrusters @30kg

10 x Burpees

2nd Month Down

2 months to the day since I started at Schwartz.

Still loving Schwartz even though month 2 hasn't gone as well as month one. Alot more rest days than I would have liked due to various reasons and I was probably always going to plateau a little bit after the initial improvements for such a high workload.

In the past this is where I take a break, give up, get frustrated etc because things aren't going exactly the way I want them to.

I am determined to be different this time. I have maintained the Mond/Thurs class without missing one. That has to continue. I have to remind myself everyday, if need be, that my leg/hip strength is not going to improve quickly.

Need to start fighting a bit harder in workouts as well. Its just a mental thing that I need to improve.

Month 3 here we come!

* I am pleased that I have logged every day since starting. It's hard posting multiple rest days, but it keeps me honest and accountable.

21/6 Mond - 8pm Class

Warmup

4 rounds

10 x Pushups (15 1st rd)

15 x Squats

WOD

3 rounds

1 x Run

20 x Wall Ball @20lb

20 x Pullups

15 x SDHP @30kg

20 x Ring Dips

Time 44 mins something

Notes: Just never felt great during this workout. SDHP still need alot of work, so Benji told me to keep every rep, slow and as technically correct as possible. Ring dips felt terrible for some reason.

20/6 Sund - Rest day

19/6 Sat Rest Day

18/6 Frid - Backyard session

Warmup

3 rds

10 x HSPU

20 x abmat situps

WOD

3 rounds

600m Run

20 x Deadlift @50kg

20 x Thrusters @30kg

Time : Just over 25 mins

Notes: I suck at thrusters big time. Work0ut went in slow motion, cold, raining and at the end of a long day at work.Not much intensity, very hard to motivate myself even to do the workout let along attack it.

17/6 Thurs 8pm Class

Warmup

1km Row

WOD

5 rds of Cindy

30 x Back Ext

5 rds of Cindy

30 x Back Ext

Time 15.17

OHS practice (all reps slow, strict with pause at the bottom)

15 x Broomstick

15 x 20kg

15 x 20kg

15 x 20kg

Notes: Enjoyed this session, OHS practice was great, felt way better on the last 2 sets and really feel like I am improving with this movement. Mini metcon was harder than it looked (as usual) the back ext fried my hammies and glutes. Legs aren't getting any weaker thats for sure.

16/5 - Wed - Rest Day

Proposed workout didn't happen. Struggling to get workouts in at home over the last couple of weeks. At least i am still making it into Schwartz though.

Proposed workout

3 rounds

1km Row (will probably sub a run for this)

20 x Deadlift @50kg

20 x Thrusters @30kg

Not sure if I will do this tonight , I have woken up with the beginnings of flu/cold and will see how I feel at the end of the day. Finger still blue and sore but getting better.

15/6 Tues - Active recovery

Run - 2-2.5km slow pace

Stretching- only a few minutes but thats a few minutes more than normal

Glutes & Hammies smoked from the Back Ext/Wall ball/Burpee combo in Filthy fifty.

14/6 - Mond Filthy Fifty

Filthy Fifty

50 x Box jumps 24in

50 x Pullups

50 x KB Swings @16kg

50 x Walking Lunges

50 x K2E

50 x Push Press @20kg

50 x Back Ext

50 x Wall Ball @20lb

50 x Burpees

50 x double Unders

Time 42.40

Notes: 1st time filthy fifty rx'd (and with proper form) . Pretty happy with how I went. K2E slowed me down as did burpees after the wall balls. 20lb ball feeling a little more comfortable although I briefly dislocated my little finger with 4 wall balls to go. It popped back in straight away but is very bruised and swollen today.

11/6-13/6 Frid - Sund Rest Days

Alot of forced rest days due to sick kids...

10/6 Thurs - 8pm Class

Warmup

3 Rds

15 x Squat

15 x Pushups

Squat clean practice

WOD

3 rounds

9 x Squat Cleans @35kg

15 x Box Jumps @24in

21 x Wall ball @20lb

400m Row

1 x Rope Climb

Time : 28min + change

After

50 x Abmat situps (slow,strict)

Notes: Good intro to squat cleans, 1st time doing 20lb Wall ball and they are alot harder than 12lb!

9/6 Wed - Rest

My 8 month old boy Harvey still sick, so no exercise

8/6 Tues - Rest Day

Family life meant no chance of exercise , really hopeful I can give 'The Seven' a crack wed night and then class Thurday

7/6 Mond - 8pm Class

Warmup

Lots of tiger balm on the shoulder, voltaran rapid

4 Rds

12 x OHS (1 x broomstick, 3 x 20kg bar)

15 x Abmat Situps

WOD

5 Rds

500m row

20 x Pullups

15 x HSPU

Time 32 mins + change

(Almost forgot)

After

3 rounds

20 x Double unders

10 x GHD

Notes: Training going really well, so time to get serious clean up problem areas. Rowing needs work, it f*cking ruins me. So at least a 500m-1km row for a warmup every time I have a class at Schwartz. 2nd round of 15 HSPU unbroken...not bad. its amazing what you can do when you have Benji staring at you ;)

Shoulder Notes: Jesus, threw caution to the wind with my shoulder...and it worked. Massage and acupuncture earlier today , was going to skip HSPU, but was actually normal pushups that hurt. Deccided to go for it and have woken up with my shoulder feeling good. Yipppeee!!

6/6 Sund - Run

Run

Time 16.47

5/6 Sat - Rest day

4/6 Frid - Rest day

A few days off to rest the shoulder

3/6 Thurs - 8pm Class

8pm class at Schwartz

Warmup

Abmat situps and OHS

WOD

5 rounds

9 x Sumo Deadlifts@50kg

15 x OHS @30kg

21 x Pullups

Time 23.30

Notes: Shoulder still sore but I am holding out hope that its not serious. I am going to try and take a few days off and really rest it

2/6 Wed - Uh Oh ...left shoulder again

Warmup

3rds

20 x Double unders

10 x Pullups

WOD

5 rds

15 x SDHP @30kg

20 x KB Swings @16kg

20 x Abmat Situps

20 x DB thrusters @10kg

Time: 28.45

Notes: Hated this workout, I'm not good at any of the movements. Worse news is my left shoulder which I have had a bad history of problems with is sore from the DB thrusters. I'm convinced that I have a stability issue with the shoulder, my strength is fine and I was using light Db's. I am still hoping its nothing serious, although thats what I said last time and I was sidelined for almost 6 months

1/6 Tues Rest day

3 days on means my body needs a beak

31/5 Mond

Warmup

5 Rds

10 x HSPU

15 x Squat (forgot to do rd 5 of squats)

WOD

3 rounds

400m run

30 x Wall Ball (12lb)

30 x Burpees

8 x Muscleups

Time 33.30

20 x straight leg raises

10 x GHD

3 x squat cleans @40kg (Benji checking form)

Notes: Wall ball should have been 20lb but this is the 3rd day in a row of wall ball and didnt want to make the switch to the heavier ball on day 3. Definitely next time though. Happy with the workout. Muscleups felt great.