28/1 Frid

Deadlift

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

15/1

Deadlifts

5 x 60kg

5 x 70kg

5 x 80kg

5 x 90kg

5 x 100kg

5 x 100kg (f-5)

14/1 Frid - Deadlifts

shoulder still sore :(

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

then

5-5-5
90kg

Notes: Deadlifts SLOWLY progressing

13/1 Thurd - 8pm class

Shoulder really sore all week :(

Warmup

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

5-5-5

60kg

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

10/1 - Mond 8pm class

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

Warmup

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

WOD

75 x OHS @40kg

9.32

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

8/1 - Sund - Backyard session

Snatch

5-5-5-5-5

30kg

40kg

45kg (f5)

40kg

45kg

*felt awkward, need to work on these

Press

5-5-5-5-5

30kg

40kg

45kg

47.5kg

50kg (f3)

Push Jerk

5-5-5-5-5

50kg

55kg

60kg

65kg

70kg (f3)

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

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

Warmup

4 rds

20 pushups

10 T2B

30 double unders

WOD

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!

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

WOD

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.

3/1 Mond - 7pm class

OHS

3-3-3

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

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

squats @ schwartz

details to come