8/2 Tues - Backyard

Front squat

3 x 3

70kg

Press 8rm

8 x 40kg

4 x 45kg

3 x 45kg

Cleans

3 x 3

65kg

3, f-2

Cut the session short as my body has been smashed over the last couple of days. Pressing was laughable due to shoulder fatigue. Cleans felt awful, just nothing to give. A couple of days rest and back to business

7/2 Mond - 8pm class

Warmup

4 rds

15 x HSPU

12 x C2B

WOD

50 wall ball@20lb

10 Muscleups

40 Wall balls

8 MU

30 Wall ball

6 MU

20 Wall ball

4 MU

10 Wall ball

2 MU

Time: Not sure , about 25 mins

Then

3 rds 40kg sled pull up and back & 10 burpees

Notes: Tonight absolutely smashed me, one of the worst I have felt during/after class. Was dangerous driving home

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.

Proposed workouts

Big weekend ahead!

Frid

Warmup

4rds

15 x Pushups

12 x Pullups

WOD

Amrap 20 mins

3 Muscleups

6 HSPU

20 Double Unders

Sat

5 x 5 Clean & Jerk - same weight

WOD

Power Clean & Toes 2 Bar

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

4/3 - Thurs - 8pm Class

OHS

3-3-3-3

65kg

WOD

4 rds

5 x Snatch @40kg

10 x C2B

20 x Wall Ball@20lb

40 x Double unders

Time: not sure around 25 mins

Notes: My body and particularly legs are taking an absolute pounding. A couple of painful weeks and hopefully i will be back in business. Shoulder sore again :(

1/2 More squats

Backyard...effin' sore

Front Squats

5 x 5 @60kg

10 x C2B in btwn

Back squat 8rm

8 x 70kg

3 x 80kg

3 x 80kg

10 x K2e in btwn

Notes: Back squats still don't feel right, feel weak and awkward, while Front squats and OHS feel strong. Admittedly I didn't have much in me after cleans night before and front squats.

31/1 Mond - 8pm class

Ouch! 1st class back, Benji not happy about my irregular attendance!

Group 2 class

10 Squat cleans @50kg

50 Double under

8 Squat cleans

40 DU

6 Squat cleans

30 DU

4 Squats cleans

20 DU

2 Squats cleans

10 DU

50 wall balls @20lb

18.22

Push jerk practice

Shoulder feels good!

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

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