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

15/12 Wed - Back yard session

WOD1

5 rds

10 x Front squats @50kg

15 x Ring dips

2 min break btwn

Then

WOD2

21-15-9

40kg OHS

Pullups

time 7.32

* 1st round unbroken, but destroyed me and just tried to survive the rest of the workout

Exhausted

9/12 - Thurs - 8pm Class

Warmup

3 rds

max HSPU (15,15,12)

15 x GHD situps

WOD

5 rds

2 mins max deadlifts @80kg

2 mins max muscleups

1 min break

17/6

8/4

9/3

8/1

6/1

48/15

*failed over 10 MU !!!!

Notes: *Insert excuses for poor performance here*

7/12 - Tues - Backyard Back squats

Back squat to 12 rep Max, then 2 sets of failed weight

12 x 40kg

12 x 50kg

12 x 60kg

12 x 70kg

6 x 80kg

5 x 80kg

(last time 9 x 70kg, 7 x 70kg)

20 Pushups in btwn

Then

'Karen' (14lb ball)

8.54

6/12 Mond - 8pm class

Warmup

OHS

10 @training bar

5 @20kg

5 @30kg

5 @40kg

WOD1

OHS

5 @50kg

5 @55kg

5 @55kg

5 @60kg *pb

5 @60kg

5 @65kg (f-r1)

5 @65kg (f-r3)

5 @60kg

* I definitely have 65kg in me...next time

then

50 HSPU (got to 43 and was time for the mini metcon)

WOD2

12 min Amrap

run (200m?)

12 x Pullups

7 rds plus run (pullups unbroken)

Notes: Great session, felt really good.

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

2/12 - Thurs - 8pm class

Warmup

1km Row

Time: 3.42 *pb 9 sec

WOD

10 rds

10 x Box Jumps

10 x Pullups

Time: 11.20 ( I think)

Then

5 rds

Max L-Sit

15 x GHD situps

Longest L sit - 18sec, shortest 1 sec - lol!

Notes: Went hard on the row, pullups felt slow & weak. Good session.

30/11 Tues - 8pm Class - Group1 !!

*Benji pulled me over straight away to test out my cleans again, was very nervous!

Warmup

Bunch of cleans

5 x 40kg

5 x 50kg

5 x 55kg

then

5 x 60kg * Group 1! really proud of myself , I have worked hard for it.

Back squats

12rm (10 x HSPU in btwn)

12 x 40kg

12 x 50kg

12 x 60kg

9 x 70kg

7 x 70kg

Front squats

6rm (hand walking in bwtn)

6 x 40kg

6 x 50

4 x 60kg

5 x 60kg

Notes: So pleased with myself, but judging by my squat numbers there is a lot of hard work ahead. I have done back squats twice in 12 months and the last time was 4 months ago so not surprising that my numbers are very low. Still trying to get comfortable with squatting.

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

Sat - proposed workout

Hope to get this done Sat night

5 Rds

7 x Cleans @50kg

15 x C2B

25/11 Thurs - 8pm class

Warmup

3 rds

10 x Pullups

15 x squats

WOD1

2km row

Time: 7.50 *pb

WOD2

5 rds

15 x Deadlift @65kg

12 x KB swing @20kg

9 x Weighted Pushup @15kg plate

Time 23.51 (i think)

22/11 - Mond - 8pm class

Warmup

3 rds

10 x HSPU

20 x Lunges

WOD

1 x Run

4rds

20 x Burpee/Box jumps

15 x DB thruster @12.5kg

1 x Run

Time: 26 mins+ change *Pushed hard, should have gone heavier on DB

Then Benji pulled me aside to test the missing piece for Group1 - Squat cleans

5 x 40kg

5 x 50kg

5 x 60kg (f-r4)

5 x 60kg (f-r5) *Fuck! So close...

Aaron (after 40kg x 5) : Benji , I'm really tired from the WOD

Benji : Suck it up and put another 10kg on the bar

Notes: I can f*cking do the squat cleans, mentally I now know, so I have to attack it next time. 1st time doing 60kg full cleans. Group 1 is just round the corner. My hard work is paying off. Feel great!

20/11 Sat - More deadlifts, more cleans

WOD

6 Rds

6 x Deadlift @80kg

6 x Muscleups

6 x Cleans @45kg

Untimed, 1-2 mins break between rds

That was 'effin hard

18/11 - Thurs - 8pm Class

50th class at Schwartz!!

OHS

10 x 20kg

10 x 30kg

10 x 35kg

10 x 42kg

10 x 42kg

10 x 42kg

WOD

2 rds

20 X DU

30 x HSPU

20 x DU

30 x K2E

20 x DU

30 x KB swings @24kg

20 x DU

30 x GHD situps

20 x DU

30 x Back Ext

Time 34.29

16/11 Tues - 7pm Class

Good working out with a different group of people for a change

Warmup

3rds

10 x ring Dips

10 x OHS

A bunch of power snatches

WOD

5rds

run 400m

5 x Power Snatch @30kg

10 x Wall Ball@20lb

15 x pullups

Time 26.17

3 rds

10 x GHD situps

10 x Hanging leg raises

walking on hands practice

Notes: 135 pullups the night before wasn't ideal preparation for this! Needless to say my lats are sore

14/11 Mond - Backyard Workout

Cant make class - hopefully will go tomorrow night

WOD

AMRAP 20 mins

5 x HSPU

10 x Wall ball (14lb)

15 x Pullups

9 rds + 5 HSPU+ 9 wallballs

Notes: Not my greatest performance but at least i got it done

13/11 Sat -Rest

Working all day, out tonight = rest day

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

11/11 Thurs - 8pm Class

Warmup

3 rds

10 x HSPU

15 x OHS

WOD

3 rds

1 x Run

30 x Burpees

60 x DU

Time : 27.17

2 rds

walking lunges (up and back)

15 x Back Ext

1 x Mu/HSPU attempt

Notes: Pretty happy with the way I went, good consistent effort gave me one of the quicker times of the day

10/11 Wed - Rest

OMG my legs are soooo sore.

I really hope I can keep up the hard work that I am putting in at the moment. Benji has set me the challenge to do everything Rx'd at the next competition and I am determined to do it. Lot of hard work ahead.