Training catchup

Tuesday 2.4.13

8:50am – Chiro appointment with Sam B (jammed SI) @ 8:50am

5pm

A: back squats:

• 3×5@125kg (2.5min rest between sets)
• 3×3@140 (3 min rest between sets) – damn that barbell hurt my traps 🙁

B: Conditioning:

For time:

• 20 burpees; then
• 5 rounds:
  • 5 power cleans @ 72kg
  • 10 push-ups (hand release)
  • 15 squats
  • 10 burpees

— result:

• 20 burpees – 51 sec
• round 1 completed in 2:29
• round 2 completed in 4:24
• round 3 completed in 6:39
• round 4 completed in 9:00
• round 5 completed in 10:54

7:30pm – 1/2 hour yoga (beginner flexibility via @yogastudioapp) w/ Isabelle

Monday 1.4.13

10am – Impomptu hangout at the gym

A: EMOTM for 8 mins: 5 pull-ups (pronated) – this became a challenge after the 5th set

B: EMOTM for 8 mins: 5 HSPUs (strict) – same as above

C: slackline fun

Sunday 31.3.12

6:30am – Sunday morning skate with the old dudes (Brendo and Tim M) – managed to nail some

12:30pm – 10km run (East Basin) w/ Walled Basyoni – good chance to chat with Wal. My calves are gonna kill me tomorrow…

Saturday 30.3.13

CF Games Open WOD 13.4 (clean and jerk/T2B ladder – 3/3, 6/6, 9/9, etc. – going up by 3 reps each time)

— result: 93 reps (3 clean and jerks into the round of 18)
Pretty happy with the result considering the night before I had a nightmare “that I couldn’t make it past the round of 9 and there were people standing around screaming at me to get back on the bar but I said that I couldn’t and cried…” so after I actually made it past the round of 9 I was like “It’s all gravy now…”

Friday 29.3.13

7am – Black Mountain trail run with Mad (3.5km)

Thursday 28.3.13

1/2 hour yoga (beginner flexibility via @yogastudioapp)

Wednesday 27.3.13

8:30am – 5km (30 min) trail run around the back of Aranda; then

10am ‘old boys’ session @ Adapt

A: clean and jerk max @:

• 60
• 80
• 100
• 112[F]
• 120[F]
• 120[F] – way too smoked from the run 🙁

B: pause front squats (EMOTM for 7mins) @ 100kg

— I thought I was going to pass out on these and then reviewing the footage – I looked OK (but that’s not how I thought it was…)

Tuesday 26.3.13

A: EMOTM 2x power cleans @ 85kg — felt easy with only 14 reps total

B: 7 (2 min) rounds for ME reps:

• 30 double-unders
• ME C2B pull-ups
• w/ remaining time ME burpees

— result: (pull-ups/burpees)

• 10/14
• 10/15
• 10/15
• 10/14
• 10/15
• 8/15
• 8/16

Decided early on that I’d stick to sets of 10 for the C2B pull-ups and then pace out the burpees

Monday 25.3.13

8.45am – run up mount taylor (3.5km?)
— had to walk about 300m (up the really steep bits) will try to increase the amount of running I do each time I hit it.

10am ‘old boys’ session at Adapt

A: EMOTM for 8 mins: 5 pull-ups (pronated) – this became a challenge after the 5th set

B: EMOTM for 8 mins: 5 HSPUs (strict) – same as above

C: 10 min AMRAP:

• 6 box jumps (24″)
• 10 push-ups
• 8 KB snatches (R)
• 8 KB snatches (L)

— result: 7 rounds + 6 + 10 + 2 snatches (R)