Tuesday, August 31, 2010

30/8 Mond - 8pm Class

4 rounds
10 x pullups
15 x stick pass throughs
10 x squats

5 Rds
400m Run
15 x OHS @42.5kg

Time: 20.47

Max ring dips followed by 15 abmat situps

Notes: 1st time Rx'd! All OHS squats unbroken. So proud of myself, what an improvement since I started at Schwartz

Monday, August 30, 2010

29/8 Sund - Backyard workout

2 rounds
15 x squats
15 x situps

Front squat
5 x 20kg
6 x 40kg
6 x 50kg
6 x 60kg
6 x 60kg
6 x 60kg

Bench Press
5 x 40kg
5 x 60kg
5 x 70kg
5 x 60kg

Sunday, August 29, 2010

28/9 Sat - Backyard quickie

30 muscleups for time*


Think I did 31. No failed reps, needed someone to push me.

27/8 Frid- rest day

Friday, August 27, 2010

26/8 Thurs - 8pm Class

Great to be back in the gym after a week off

2 x run (700m each)
10 x 40kg
10 x 60kg
6 x 60kg

3 rds
500m row
12 x Deadlifts @60kg (87% BW)
21 x Box Jumps

Time 16.04


Max HSPU - 18 *Pb!

Notes: Christine time slow but making sure my dead lift form is perfect up and down. I was wrecked afterwards so no use saying I should have got a better time, thats just where I am at. 18 HSPU is awesome and not surprising considering how strong my shoulders feel. Also was really good at L-sits considering I haven't done them in ages.

4th Month Down

Unspectacular end to the month with a forced week off.

Even so a great month of training. Good people to workout with, good trainers and hard workouts mean I am loving training. I used always be disappointed with my numbers and performances , thats gone now, just really enjoy the sessions for what they are.

Suddenly noticed a substantial change in body shape too, nice by product of the hard work.

Bring on month 5!

Saturday, August 21, 2010

21/8 Sat - 25/8 Wed - Rest

Wow, unexpected week off, wife and kids sick, means no exercise

20/8 Frid - Rest day

Took Henry to the footy, god he's a funny kid

Friday, August 20, 2010

19/8 Thurs - 8pm class

3 rds
15 x squats
15 x Pushups
Some push jerks

4 rds
20 x Pullups
20 x push jerks @35kg
20 x K2E
20 x Double Unders

Time 27 mins + change


Walking on hands practice

Notes: Shoulder was sore going in, so kept the push jerks at 35, normally wuld have tried 40kg. Everything else went well , pulled up really well, shoulder feels fine and amazningly everything else feels ok.

Wednesday, August 18, 2010

18/8 Wed - Backyard session


5 Rounds
5 x Squat cleans @35kg
5 x Push Jerk @35kg
10 x C2B

Untimed , reasonable low intensity, good clean practice, continuing to feel better about them

17/8 Tues - Rest

Tuesday, August 17, 2010

16/8 Mond - 8pm Class

1km row
10 x 20kg
10 x 30kg
10 x 35kg

4 Rnds
1 x Run
21 x OHS @35kg
15 x Pullups

Time 30.31


Squat Cleans under guidance of Benji
2 x 5@35kg
2 x 5@40kg

Notes: Good night, OHS continue to improve , pullups unbroken. Made great progress with squat cleans thanks to Benji. Also got told off for not rowing the 1km in under 4 mins. I'll know for next time!

14/8 Sat - 15/8 Sun Rest

Weekend away down in Fairhaven...nice

Saturday, August 14, 2010

13/8 Frid - 5pm Class

100 x squats
5 Rds
12 x Squat Cleans
100 x squats

Time 30.04


4 x 500m row (1 min rest)

Slowest time counts : 2.04

Notes: Squat cleans still need ALOT of work.

11/8 Wed - 12/8 Thurs - Rest

Wednesday, August 11, 2010

10/8 Tues - 8pm Class

OHS & Deadlift practice

5 rds
500m Row
15 x OHS @30kg
15 x Deadlifts @50kg

Time 35.38


3 Rounds
15 x pushups
15 x abmat situps

Notes: Pretty slow time but good to chip away at my weaknesses with another solid workout. OHS went well, all unbroken, battled through rowing and deadlifts. Good to have Chris the trainer back. All the trainers at Schwartz are good, but I really relate to the way Chris teaches

Monday, August 9, 2010

9/8 Mond - backyard session

1st time I will miss out on Mond 8pm class (besides holidays) from 3 1/2 months, should be able to go tomorrow night instead.

20 Min AMRAP
3 x Muscleups
6 x HSPU
9 x Pistols (9 each leg) * scaled to 18inch? box

Rds 8 +3 MU+1 HSPU

Notes: All muscleups unbroken! They felt the best they have ever felt. HSPU's suffered after muscleups. Pistols probably should have been to a lower height as I went through them unbroken, although they weren't easy. Fun WOD

Sunday, August 8, 2010

8/8 Sund - Backyard Session

3 rds
10 x squat
8 x Pullups
8 x Pushups

Back Squat
12 x 20kg
12 x 40kg
12 x 50kg
12 x 60kg
12 x 70kg *Barely
12 x 60kg

Nice, last time a did this I got 11 reps of 60kg, felt very comfortable at 12 reps of 60kg this time, I also now know I can do 70kg, no defeating myself before I start anymore

6/8 Frid - 7/8 Sat - Rest

Friday, August 6, 2010

5/8 Thurs- 8pm class

4 rds
12 x OHS
12 x Pushups

5 Rds
8 x push Jerks@30kg
8 x front squat @30kg
15 x Pullups * All unbroken

Time 11.35


3 Rds
5 kg dumbell held overhead
Walking lunges up and back , changing arms
20 double unders

4/8 Wed - Rest day

Tuesday, August 3, 2010

3/8 Tues - Backyard Session

Half arsed attempt at exercise

Rd 1
15 x Deadlift @60kg
20 x Box Jumps @24in
25 x pullups

Rd 2
15 x Deadlift @60kg
20 x Box Jumps @24in

Rd 3
15 x Deadlift @60kg
20 x Box Jumps @24in

Untimed, low intensity. So hard to get motivated in winter.

2/8 Mond - 8pm Class

3 rds
15 x Pushups
15 x Straight legged Situps

5km Row

Time: 21.35

10 x HSPU
20 x GHD Situps
30 x Squats (forgot squats on 2nd Rd)

Not for time

Just for fun
walking on hands practice

Notes: 5km row - Ouch! 1st time , slowest time posted in the gym , buy I was happy just to get through it.

1/8 Sund - Backyard session

3 Rds
15 x Squats
15 x Pushups

Front Squats (5 x pullups @10kg in btwn sets)
10 x 20kg
10 x 30kg
10 x 40kg
10 x 50kg
10 x 50kg


30/7-31/7 - Rest day x 2