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.

9/11 Tues - umm...Deadlifts

WOD1

5 Rds

5 x Deadlift @85kg

10 x HSPU

2 mins break in btwn rds

- all rounds unbroken (barely)

WOD2

3 rds (was supposed to 5)

10 x Thruster @40kg

10 x C2B Pullups

2 mins break btwn rds

- all rounds unbroken (again, only just)

Pre WOD Notes: Legs mega sore from Kelly, but will just have to suck it up. My goal will be do do as many rounds in both workouts unbroken.

Post WOD notes: Deadlifts were hard but felt good, getting better and better. Thrusters destroyed me, but my legs are stronger than i think, I have got to start being more positive and confident with leg stuff now. All in all a good, hard session.

8/11 Mond - 8pm Class

Warmup

3 rds

10 x Ring Dips

15 x Squats

1 x MU-HSPU attempt

WOD

Kelly

5 Rds

400m run

30 x Wall Ball 20lb

30 x Box jumps

Time 35.28 *pb (prev time 38.45)

Notes: Felt terrible after 1st rd, but it was a better time than last time so I couldn't have felt too bad. Keep making progress , thats the name of the game.

5/11 Frid - More deadlifts

Backyard session while the kids watched Ben10

WOD

10 rds

10 x Deadlift @60kg

10 x Pushups

Moderate intensity

Notes Scaled reps from 15 to 10 as this is my 4th day on and I am exhausted. Deadlifts felt good, a couple of days off then back into it. Training going great at the moment. Working hard and really enjoying it.

4/11 Thurs - 8pm Class

Warmup

1km row

3.53

Tried 2 x Muscleup/HSPU. Got inverted ok, but damn that HSPU is deep and hard. Not quite there yet.

WOD

HSPU & pullups

10/20

9/18

8/16

7/14

6/12

5/10

4/8

3/6

2/4

1/2

Time 13.50

then

3 rds

8 x renegade row, twist, press things (each arm)

20 x straight leg raises

Notes: Sore from kb's last night, really sore actually especially in the lats and shoulders. Happy with my performance tonight, but would have been quicker fresh thats for sure. Row was a struggle as usual.

3/11 Wed - Backyard workout

WOD

21-18-15-12-9-6-3

24kg KB

Swings

SDHP

Around 15 mins

Notes: needless to say my Kb swings need the practice

2/11 Tues - Backyard session

WOD

5 rds

10 x Squat Cleans @40kg

15 x Pullups

20 x Situps (abmat)

Medium intensity

Notes: Cleans continue to feel good. Just checked and it was only 2 1/2 months ago that I hurt my back doing 30kg squat cleans and absolutely hated them. They are now becoming a movement I really enjoy...cool! 5 x 60kg squat cleans was going to be my biggest hurdle for group1, it seemed insurmountable for so long, now I can see it in the not to distant future. Going to test out 5 x 50kg squat cleans in the next week for the 1st time, should be very doable.