Friday, July 30, 2010

29/7 Thurs - 8pm Class

3 rds
15 x Squats
20 x Pushups

1000m Row
50 x Barbell thrusters (20kg)
30 x Pullups

Time 9:25

Technique Practice - Squat Cleans
A bunch of reps at 30kg
Good - dropping under the bar
Bad - not extending hips, not enough shrug

Notes: 1st time doing Jackie, was great having some people cheer me on to knock out the pullups almost in one set. Seem to piece together squat cleans by the end of it. Really pleased with the improvement.

27/7-28/7 - Rest day x 2

Tuesday, July 27, 2010

26/7 Mond - 8pm Class

3 rounds
20 x Double unders
20 x Squats
20 x Situps
+ Bunch of light squats cleans

7 rds
5 x Squats cleans @35kg
5 x HSPU
Time : Around 15 mins I think

30 Pistols each leg (down to lowest box 14 in)

2km Row
Time: 8.21

Notes: Struggled with squat cleans, easily my weakest Cf exercise, they feel so weak and awkward. Pistols felt good, didn't push myself hard enough in the row, I can row 8mins or less no matter how tired I am if I WANT to, no excuses next time. Solids nights work

23/7 - 25/7 Rest x 3

Man, what happened to the three days? Planned on doing exercise just didn't happen

Saturday, July 24, 2010

22/7 Thurs - 8pm Class

3 rds
15 x OHS
10 x K2E

40/10 30/20 20/30 10/40
Kb swings @16kg

16 mins something


4 rounds
7 Tireflips max double unders

DU 24, 33, 28, 4(did about 20 total after failing early)

Feel pretty good

Thursday, July 22, 2010

3rd Month Down

Its the 22nd again and that means 3 months at Schwartz in the can. Not much has happened in the 3rd month as I was on holidays for most of it. Here are some cool things that have happened since starting though

*Wall Ball with a 20lb ball for the first time
*GHD's for the first time
*Rowing for the first time

Most importantly I am really enjoying training. 8pm class is a small, eclectic group but we have a lot of fun.

21/7 Wednesday - rest day

Everything sore

Wednesday, July 21, 2010

20/7 Tues - Backyard session


30 x HSPU
40 x Pullups
50 x KB swings @16kg
60 x Abmat situps
70 x Burpees

Untimed, Low intensity, just got it done

19/7 Mond - 8pm Class

3 rds
10 x OHS
10 x Leg raises

5 Rds (1 min rest btwn rds)
3 Mins AMRAP
3 x deadlift @70kg
6 x pushups
9 x Squats



Tabata Running ( 4 mins total)

Just for fun

walking on hands

17/7 Sat -18/7 Sun Rest days

Saturday, July 17, 2010

16/7 Frid Backyard session

2 rounds
10 x squats
10 x Pushups

5 x 30kg
5 x 35kg
5 x 40kg
5 x 45kg
5 x 50kg
5 x 55kg
Max reps @40kg = 21

90 secs rest

Double unders
Abmat situps (unanchored)

Time 12.40

Notes: Good session, OHS felt good, rapt with 21 reps , was aiming for 15! Annie slow but overall happy

Friday, July 16, 2010

15/7 Thurs 8pm class

4 rds
15 x OHS with training bar
15 x Abmat situps


4 rds
500m row
15 x HSPU
Time : 18 mins something


4 rds
10 x Thrusters @30kg
10 x pullups


Notes: Felt shocking after the rowing workout. I'm putting it down no exercise for 2 weeks, big buffet breakfasts (including waffles w berries and cream!) and beers by the pool every day etc. Good to be back and knock the cobwebs out. Felt nauseous for about an hour after the class. Have woken up feeling good though so will try to do something tonight

Friday, July 2, 2010

Holidays 2 weeks - Hamilton Island

Off for 2 weeks to warm weather. Will attempt to do some exercise here and there but wont stress about it.Will be weird not going to Schwartz on Monday after attending the last 11 Monday nights straight. Bloody amazed by how far I have come at Schwartz in a little over 2 months.

1/7 Thursd - 8pm Class

3 rds
10 x OHS
15 x Abmat situps

OHS @30kg
KB Swings @16kg
Wall Ball @20lb

24 mins + Change


3 rds
Sled Drag @20kg up and back
15 x Box jumps
within 90 secs * 500m row as penalty

No penalty's but hard nonetheless

29/6-30/6 Tuesd/Wed Rest days