jerk

5 @20kg
5 @40kg
5 @50kg
1 @60kg
1 @70kg

weighted pullups

2 x 5@10kg

2 rds

5 pullups
10 x pushups
10 x squats

Power clean
5 x 5@50kg

1 x pclean & 5 x Jerk

5 x 5@50kg

Some handstand pratice interspersed

3 rds
5 x pullups
10 x squats
5 x bar dips

power clean
5 @40kg
jerks
5 @40kg

C & J @50kg
3 x 3

max muscleups - 7

been along time since i have picked up the bar, felt heavy but nice to get back into it

24 x t2B

13 x OHS @40kg

9 x Muscleup

24 x Burpees

13 x C & J @40kg

9 x Ring dips

24 x Box jumps

13 x Snatch @40kg

9 x HSPU

18.44

2 rounds

8 x squats

8 x Pullups

8 x Pushups

8 x K2E

Full Clean & Jerk 1rm

72.5kg

Push Press 1rm

65kg

Haven't been training, life getting in the way

Pre

5 rds

10 x Pullups

10 x Box Squats

5 x HSPU

10 x Abmat

10 x pushups

WOD

5 x PClean @40kg

5 x PC & J @40kg

5 x PC & J @40kg

3 x PC & J @50kg

3 x PC & J @50kg

Post

Light, slow jog

5 x 30kg power Cleans

3 x 30kg squat clean

3 x 40kg

3 x 50kg

3 x 60kg

3 x 60kg

Wow, that felt heavy

5 x 40kg jerk

3 x 50kg jerk

3 x 50kg jerk

5 rds

10 x Pullups

10 x box squats

10 x Pushups

10 x Abmat

Power clean & Jerk

3 x 5@40kg

Knock the cobwebs out

Jerk

10 @20kg

10 @30kg

5 @40kg

5 @50kg

5 @55kg

3 @60kg

1 @65kg

1 @70kg (f)

1 @70kg

5 x 1@67.5kg (bw)

Press

5 x 8@30kg

Jerk

5 x 5@40kg

Box Squat

10@20kg

7 rds

7 x Thruster@40kg

7 x C2B

3 rds

1 x Pclean & 5 Jerks @40kg

untimed

6 x 5 Clean & Jerk @40kg

Today

Power Cleans

3 x5 @30kg

3 x5 @40kg

3 x5 @50kg

Push Jerk

3 x10 @40kg

The other day

5 rds

10 x Pullups

10 x Ring dips

10 x Box Squats

10 x Box jumps

10 x Hip Ext

24/2 Thurs - 8pm class

WOD1

21-15-9

OHS @42.5kg

C2B

8.15

then

WOD2

AMRAP 8 min

8 x cleans @42.5kg

6 x Jerks @42.5kg

3 rds + 8 cleans + 1 Jerk

Muscle up practice

18/2 Frid - Backyard session

Warmup

5 rds

10 x HSPU

20 x Abmat

WOD

3 rds

10 x Hang clean & jerk@40kg

10 x Kb swing@24kg

10 x C2B

Untimed

Sund 6/2

Friday workout cancelled due to Backyard gym flooded

Warmup

Front squats

2 x 10@20kg

Push jerks

2 x 7@20kg

Clean & Jerk 5x5

5 x 30kg

5 x 40kg

5 x 50kg * shoulder pain, so stopped and did 5 x 5 Cleans only

Cleans 5 x 5

60kg

5 min break

WOD

Power Cleans@50kg & T2B

10-9-8-7-6-5-4-3-2-1

Time 16.02

Notes: One of the hardest I have pushed myself at home on my own. Woken up sore but feel good. Shoulder driving me crazy.

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.

3/12 - Frid - Backyard cleans

Warmup

3 x Clean & Jerk @30kg

3 x Clean & Jerk @40kg

WOD

5 x 5 Clean & Jerk @50kg

2 mins break btwn sets

Notes: Felt pretty good

28/11 - Sun - Finally

Supposed to do the workout Benji gave me, but just failing the 5 x 60kg cleans the other night is on my mind

Warmup

3 x 30kg Power Cleans

3 x 40kg Power cleans

3 x 40kg Cleans

3 x 50kg Power cleans

3 x 50kg cleans

WOD

5 x 50kg cleans

5 x 60kg cleans (f-r5)

5 x 60kg cleans (f-r5)

5 x 60kg cleans *whoohoo! Rep 5 was ugly as hell but got it up

then

2 x 10 Push Jerk @50kg (from rack)

Note: I struggle with confidence with heavy weights, so mentally it is important that I know I can do it. Just now need to do it in front of Benji, when I'm exhausted!

*Went in with a sore right hamstring and hoped it would loosen up during the workout, felt fine doing the cleans but is f*cking sore now that I have cooled down. Hopefully it will be ok

12/11 - Frid - Cleans

WOD1

5 rds

5 x Full cleans @45kg

10 x Push Press @40kg

2 mins break btwn rds

5 min break then

WOD2

5 rds

10 x Power clean & Jerk @40kg

2 mins break bwtn rds

Notes WOD1 : Hardwork but did them all unbroken. 1st time I have done 45kg x5 , so to do 5 sets is good. Full cleans aren't perfect yet but they are improving.

Notes WOD2: Was pretty wrecked from WOD1, did all rounds in 2 sets x 5. Felt pretty good, just exhausted by the end of it.

Bloody hard session