Saturday, January 29, 2011

28/1 Frid

10 x 40kg
5 x 60kg
5 x 80kg
5 x 100kg
5 x 100kg
5 x 100kg (f-5)
10 x 80kg

*80kg starting to feel comfortable, thank god

1st 5 rds did 5 strict pullups/5 HSPU in btwn to test out my shoulder, woke up feeling ok. I'm praying that it is getting better.

27/1 - Thursday

Sunburnt, sprained thumb from learning to surf, sore shoulder...not feeling great

Front squats
10 x 20kg
6 x 40kg
6 x 50kg
6 x 60kg
6 x 70kg *pb

Anglesea Holiday

Shoulder not good, so rest for the whole break to hopefully help it along, booked into specialist 10th feb

6 x Runs (approx 20 mins) while on Holidays, steep hills, hard runs



5 x 60kg
5 x 70kg
5 x 80kg
5 x 90kg
5 x 100kg
5 x 100kg (f-5)

Saturday, January 15, 2011

14/1 Frid - Deadlifts

shoulder still sore :(

5 x 40kg
5 x 60kg
5 x 80kg



Notes: Deadlifts SLOWLY progressing

Friday, January 14, 2011

13/1 Thurd - 8pm class

Shoulder really sore all week :(

1km row
3.48 (pb 3.42)

Front squats
10 x 40kg
10 x 50kg
8 x 60kg
7 x 60kg
4 x 70kg
2 x 75kg
1 x 80kg *pb

Squat cleans

Notes: Front squats felt good, legs getting stronger. Woke up with shoulder still sore, but I'm hoping its getting better

Tuesday, January 11, 2011

10/1 - Mond 8pm class

Only one in group 1, no trainer...hard to get motivated

1km row - 3.45 (pb 3.42)

Back squat 12rm then 2 sets (10 x C2B in bwtn)
12 x 60kg
12 x 70kg
5 x 80kg
4 x 80kg

*Never really got into it, everything felt hard and heavy

75 x OHS @40kg


Notes: Woken up with sore legs, so worked pretty hard, but needed somebody there to push me along. Ok session

Sunday, January 9, 2011

8/1 - Sund - Backyard session


45kg (f5)

*felt awkward, need to work on these


50kg (f3)

Push Jerk

70kg (f3)

Notes: Ok session, a little lethargic as per usual on a Sunday on my own.

Saturday, January 8, 2011

Frid 7/1 - 5pm class

Really needed the last couple of days off, then joined a few of the big boys in the friday class

4 rds
20 pushups
10 T2B
30 double unders

AMRAP 30 min
1 x sled pull (40kg)
max HSPU (scaled from ring HSPU)
15 GHD
15 Wall Ball 20lb

Rds: 4 or 5 , wouldnt have a clue, was delerious after rd 3

Notes: Hot!

Wednesday, January 5, 2011

4/1 Tues 8pm Class

Running late and mega sore from last night

Press 8rm *1st time doing this
8x 20kg
8x 30kg
8x 40kg
6 x 42.5kg
4 x 42.5kg

Power clean
1 x 40kg
1 x 50kg
1 x 60kg
* Benji told me to stop and do WOD due to time restraints, really wanted to get to at least 70kg

6 rounds
6 x cleans @50kg
6 x muscleups
6 x deadlifts @80kg

25 min cap (everything running late)
* finished muscleups in 5th rd

Notes: So sore before and after tonight but feel really good. squats cleans @50kg felt very comfortable, muscleups felt good and deadlifts felt ok, which is good for deadlifts. All in all things are progressing well, whcih is good because i have to start getting my weights closer to the rx'd men's weights soon.

Monday, January 3, 2011

3/1 Mond - 7pm class


65kg-65kg-65kg *pb

felt good so went for a couple of heavier sets

3 x 67.5kg *pb
3 x 70kg *pb for 1rm & 3rm (bw 68kg)

AMRAP 25 mins
150m run
5 x hang Snatch @40kg
10 x C2b Pullups
15 x Kb swings @24kg

Rds - 2 swings off 5 rds

NOtes: Great night. OHS felt great. 1st time doing Hang snatch's , they went pretty well

Saturday, January 1, 2011

Holiday exercise

No equipment, just an oval with lush green grass and temp in the 35-43c range...Hot!

nothing for time, just did what I could, when I could.

25/12 - 100 HSPU , 50 squats
26/12 - 4 rds , 100m walking lunge, 25 Pushups
27/12 - 5 rds , 400m run, 30 situps
29/12 - 4 rds , 100m walking lunge, 10 HSPU
31/12 - 4 rds , 100m walking lunge, 10 HSPU , 30 situps
1/1 - 50 HSPU, 50 Pullups, 100m broad jumps


squats @ schwartz

details to come