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.

30/5 Sund

Backyard session

10 rounds

7 x Push Jerk @25kg

15 x Wall ball 12lb

Time 17.56

29/5 Sat - Nutts

Backyard session

Warmup

2 Rds

20 x Pushups

20 x Situps (abmat)

WOD

Nutts

10 x HSPU

15 x Deadlift @70kg (rx'd 110kg)

25 x Box Jumps 24in (rx'd 30inch)

50 x Pullups

100 x Wall Ball 12lb (rx'd 20lb)

200 x Double unders

400m run with 20kg plate

Time: 32.30

28/5 Frid Rest day

Wanted to do a workout but got home to late from work

27/5 Thurs

8pm class at Schwartz

Warmup

2 rds

10 x OHS with broomstick

12 x Pushups

10 x OHS @20kg

5 x OHS @30kg

WOD

3 Rounds

1 x Run (770m)

50 x Double Unders

30 x Pullups

15 x OHS @30kg

Time: 30.45

1 x Rope climb

1 x 10 GHD

1 x 8 GHD

26/5 Wed Rest Day

Another 3 on cycle. Body definitely needs a rest, then will hit the 8pm class tomorrow

Upper body feeling so strong, recovering from hard sessions really well. Legs are taking a pounding and although it frustrates me that they are so weak with squats and deadlifts, I have to progress the right way,which means slowly.

I am still a little way off group one requirements for Squat cleans and probably rowing. Not sure about about snatches and deadlifts. Needless to say I wont worry about it to much, just keep working hard in group 2.

25/5 Tues - Running & skipping

Backyard session , dark, cold and on my own

WOD

5 rounds

400m run (approx)

40 x double unders

20 x pullups

Time: 24.09

Notes: Happy with how that went. 3rd day on . Definitely would have pushed harder if I was with other people. Felling good though, starting to recover much better and everything is feeling stronger. Have to keep reminding myself not to get impatient with my leg strength

24/5 Mond

Warmup

5 rounds

10 x HSPU

20 x Situps (abmat)

10 x Deadlift @40kg

10 x Deadlift @50kg

10 x Deadlift @60kg

WOD

3 Rounds

15 x C2B

9 x Deadlift @60kg

800m row

Time 20.59

Then

Muscleups

Probably did about 20 in total with a couple of L-sit muscleups (not pretty ones)

Notes: Huge warmup, C2b felt good, deadlifts hard in 2nd and 3rd rounds after my grip started to go. Rowing sucked as usual.

23/5 Sund - Squats

Backyard session

Warmup

2 Rds

15 x Squat

20 x Situps (abmat)

Back squat

12 x 20kg

12 x 30kg

12 x 40kg

12 x 50kg

11 x 60kg * forgot to do 2nd set at this weight

4 x 10 HSPU (in btwn sets)

Front Squat

6 x 20kg

6 x 30kg

6 x 40kg

6 x 50kg

6 x 55kg

4 x 60kg

4 x 60kg

7 x 10 Pullups (in btwn sets)

Notes: 1st time doing sets of 12 , found them really hard. What can I say, Squats are my biggest weakness. I just have to be patient and not worry about it. My legs will get stronger if I continue training at Schwartz. No doubt about it