Friday 30.9.11
Metcon 6am
Team WOD: Teams of 3/1 bar/7 tonne – Ground to OH
We went over 7 tonne because we were shocking at maths.
— My involvement: 8x50kg (C&J)
Saturday 1.10.11
Metcon 3pm
‘Nancy’
- 5 rounds for time:
- 400m run
- 15 OH squats (40g)
Time: 13:41 – really didn’t want to do this one but when I was finally talked into it I decided to dial it back on the run to make sure the OH squats
Sunday 2.10.11
Strength 3pm
Back to JW’s Mulatto:Â week 5: Day 1 of training:
- DE bench press: 8×3 @ 60kg + chains
- Tricep death: w/ kick backs w/ 8kg DB: 27 [R] 25 [L]
- Chin-ups: 4×10
Conditioning:
- upper back sled pulls: 10×5-6 (prowler only)
- shrugs:3×15 (32kg KBs)
Monday 3.10.11
Metcon 10.30am
20 min VOL training: HSPU (session 2/6) Filler: double-unders & light OH swings (16kg)
— HSPU sets 1-6 performed at deficit (15kg metal bumpers)
Tuesday 4.10.11Â
Strength 7am
Box squat: work up to 1RM – after taking a week off found it hard to go heavy again. Also removed a mat so went a little bit lower (not a lot but enough to notice it…)
- 3@70
- 3@100
- 3@120
- 1@140
- 1@150
- 1@160
- 1@170
- 1@175 [F]
- 1@170 kg
- 1@170[F]
RDLs: 3×10 @ 70kg – 1rm DL from an elevated platform was programmed but I needed to dial it back after a lest than stellar effort on the box…
3 rounds (untimed)
- Reverse hyper: x15@40kg
- Ab wheel roll outs: x10
- shrugs (32kg KB): x15 – working on my yoke!
Back still not firing properly. It’s in the back of my mind and there’s some definite dead-spots?! I’m just gonna keep on hitting the reverse hyper and after this morning’s effort (3×15@40kg) it’s easy to see that capacity is starting to go up.
0 comments