29/4 Thurs - AMRAP

Schwartz 8pm class

Warmup

Deadlifts (10 squats in btwn)

8 x 30kg

8 x 40kg

8 x 50kg

8 x 60kg

WOD

AMRAP in 4 mins x 4 (1 min break btwn rounds)

3 x Deadlifts @ 60kg

6 x Burpees

9 x Double unders

Only full rounds count

3,2,2,2

Post - Technique

Kettlebell swings, kettlebell Snatch

28/4 Wed - Rest Day

Can hardly move.

27/4 Tues - HSPU, Chins & Cleans

Backyard Session

WOD

5 Rounds

12 x HSPU

12 x Pullups

12 x Power Cleans @30kg

Time : 21:57

Notes: Ridiculously sore and tired from yesterday. Please I got it done.

26/4 Mond - GHD's

8pm Class at Schwartz

Warmup

4 Rounds

15 x Pullups

25 x Squats

WOD

2 rounds (rx'd 3)

Run (770m)

50 x Box Jumps

50 x Weighted Pushups (10kg plate)

50 x GHD Situps *

*1st time with attempting GHD situps

Time: Not sure over 45 mins

Notes: That was hard, GHD destroyed me, really destroyed me. I'm good at Pushups but have never done weighted pushups, they were harder than i was expecting. Ben put me out of my misery after round 2.

25/4 Sund Rest Day

24/4 Sat Rest Day

23/4 Frid Sdhp/Ohs/pullups

Backyard Session

Warmup

2 rounds

10 x Squats

10 x Situps (straight legged)

5 x Pullups

3 rounds

21 x SDHP @30kg

25 x OHS @ 20kg

15 x Pullups

Untimed

Notes: Body pretty beat up from the last two days. Hammies have taken a pounding. A couple of days off and then back to Monday night class

22/4 Thurs 'DT'

8.00pm class at Schwartz

Warmup

4 rounds

12 x squats

12 x Abmat situps

Technique Work (10-15mins)

Hang power Clean

Push Jerk

'DT'

5 rounds

12 x Deadlifts @40kg

9 x HPC @30kg

6 x Push Jerks @30kg

Time 12.46 ( I think)

Then

3 x Run (exactly 2 mins rest)

2.39/3.29/2.58

Notes: Good Class , wrecked after the runs

22/4 Wed Rest Day

Have woken up pretty sore, but will just try and stretch as much as possible today. Hopefully I will be ok for tomorrow nights class at Schwartz. I'm still not used to not knowing the workouts in advance and it makes me nervous.

21/4 Tues Deadlifts

Backyard Session

Warmup

2 rounds

10 x squats

10 x Hamstring stretches

10 x Pushups

Deadlift

6 @40kg

6 @50kg

6 @60kg

6 @70kg

HSPU in btwn 10,10,7

Then

3 Rounds (rx'd 5)

8 x squats (rx'd 6 one legged squats)

21 x KB swings @16kg

8 x Towel Pullups

Untimed

Notes: Felt really sore going into this after last nights technique session so fairly conservative. Really watched deadlift form up and down, next time I'll try heavier. Could have toughed out 5 rounds on the metcon but doubt I would have made Thursday's class at Schwartz due to soreness, still worried about how sore I will be.

Technique Session 3 of 3

Warmup

1 km Row

3 rounds

15 x Squats

15 x Straight leg Situps

Technique work

Back Squat

Front Squat

Over head squat

Technique work

Squat clean

Squat Snatch

Scattered through out the session

10 x Bar Dips

10 x Ring Dips

5 x HSPU

4 x Muscleups

Technique Session 2 of 3

2nd of 3 Technique sessions at Schwartz with Chris

Warmup

Row

Technique progression

Press

Push Press

Thuster

Mini WOD

3 rds

Run (700m)

10 x thruster @30kg

15 x Pullups

Not sure what time, but everything unbroken

Technique work

Push Jerk

Split Jerk

Rowing

Notes: Report card on all pressing, pretty good as i expected. My thrusters are ok, just need to get stronger with good technique, which probably means using lighter weights ironically.

Technique Session 1 of 3

With Chris @ Schwartz

Warmup

1km row

3 rounds

15 x Squats

15 x Pushups

15 x Situps

* Squats needed some slight adjustments

Technique Progression

Deadlift

SDHP

Swings

Power Clean