Garage Practice

Row 500m
stretching

3 rds
Heel raises x 10 with 10 sec straddle hold
Compression lifts x 10

5mins handstand
better than last time

Garage training

500m row
stretching

3 rds
10 x heel raises with 10sec straddle hold
5 x HSPU facing wall

Pclean and jerk
2 x 3@40kg
2 x 3@50kg

*clean and jerk felt good at 50kg, although I have to get back into it slowly. will build up to 5 x 5@50kg before moving up.

Garage

500m row - Best effort 1.46.3

God knows how people pull sub 1.30


stretching

Garage Training

Row 500m - best effort - 1.47

Stretching

Garage Practice

Back into exercise after a couple of weeks off with footy and general soreness.

Feeling very rusty , will be good to get back into things with Marty next week

500m row 1.50

basic locomotion drills

2 rds
ab slideouts x 20sec
heel raises x 10 with 10 sec straddle hold

2rds
5 x hspu
5 x l pullups

2 rds
5 x planche leans

that was enough

Garage Training

500m row 1.52

 3 x 5 HSPU facing wall
3 x 8 T2B

3 x 5 Ball Planche leans

Pbar handstand work

pretty wrecked from footy training

Garage Training

500m row
1.50

beginner locomotion walks
bridge walk - 10 x bridges

handstand practice

3 x 5 HSPu facing wall
3 x 5 Ball planche leans

2 rds
10 x heel raises plus straddle

attempted pbar handstand back to L sit, didn't get it but actually a decent attempt

garage practice

loving my garage gym.

500m row

got into some locomotion for the first time from Ido portals beginner routine

1 rd
Handstand walk
Duck walk
Bridge walk (couldn't do it so just did 10 x bridges)
Horse walk
Lizard walk
ostrich walk

just did up and back of my gym about 10 metres total

2rds
ab wheel rollouts - 1st time doing from toes
heel raises and straddle lift

handstand practice - accumulate 2 mins - average , need practice

2 rds
hspu facing wall x 5
planche ball leans x 5

Mucked around with some other stuff but was pretty wrecked

500m row - 1.50

handstand parrallete practice

TGU

6 each side @32kg

felt tired an lethargic, TGU were a real grind

500m row 1.52

Power clean
3 x 5@40kg
3 x 5@50kg

HSPU on parralletes , man these are hard!

20 x pushups
5 x Muscleups

Row 500m 1.56

Handstand practice

handstand parrallete practice

*handstands feeling really crap and awkward at the moment

TGU

5 each side @32kg

10-8-6-4-2
Strict pullups
HSPU elevated on thin green plate

500m row (last time i was on the rower was 2 years ago! wow, no wonder if felt hard

handstand practice

handstand parallette practice

6 rds
2 weighted pullups @24kg
10 x HSPU (5 1st round)
10 x abmat

26/8 Thurs - 8pm Class

Great to be back in the gym after a week off

Warmup

2 x run (700m each)

Deadlift

10 x 40kg

10 x 60kg

6 x 60kg

WOD

Christine

3 rds

500m row

12 x Deadlifts @60kg (87% BW)

21 x Box Jumps

Time 16.04

Then

Max HSPU - 18 *Pb!

L-sits

Notes: Christine time slow but making sure my dead lift form is perfect up and down. I was wrecked afterwards so no use saying I should have got a better time, thats just where I am at. 18 HSPU is awesome and not surprising considering how strong my shoulders feel. Also was really good at L-sits considering I haven't done them in ages.

13/8 Frid - 5pm Class

WOD

100 x squats

5 Rds

12 x Squat Cleans

12 X HSPU

100 x squats

Time 30.04

Then

4 x 500m row (1 min rest)

Slowest time counts : 2.04

Notes: Squat cleans still need ALOT of work.

10/8 Tues - 8pm Class

Warmup

OHS & Deadlift practice

WOD

5 rds

500m Row

15 x OHS @30kg

15 x Deadlifts @50kg

Time 35.38

then

3 Rounds

15 x pushups

15 x abmat situps

Notes: Pretty slow time but good to chip away at my weaknesses with another solid workout. OHS went well, all unbroken, battled through rowing and deadlifts. Good to have Chris the trainer back. All the trainers at Schwartz are good, but I really relate to the way Chris teaches

15/7 Thurs 8pm class

Warmup

4 rds

15 x OHS with training bar

15 x Abmat situps

Then

4 rds

500m row

15 x HSPU

Time : 18 mins something

Then

4 rds

10 x Thrusters @30kg

10 x pullups

Untimed

Notes: Felt shocking after the rowing workout. I'm putting it down no exercise for 2 weeks, big buffet breakfasts (including waffles w berries and cream!) and beers by the pool every day etc. Good to be back and knock the cobwebs out. Felt nauseous for about an hour after the class. Have woken up feeling good though so will try to do something tonight

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!!

13/5 Thurs

8pm class at Schwartz

Warmup

OHS squat practice

WOD

3 Rounds

500m row

12 x OHS @20kg

500m Row

12 x Front squats @30kg

Time: 25.14

Then

As many Situps in 1 min (abmat)

5 rounds - 1 min break in btwn

10/5 Mond - Upper Body killer

8pm Class at Schwartz

Warmup

3 rounds

30 x Situps (abmat)

20 x Double Unders

WOD

5 Rounds

500m Row

25 x Pushups

25 x Pullups

Time 31.38

After

10 x GHD situps

8 x GHD situps

8 x GHD situps