Push press-push jerk -split jerk
Build to a heavy complex hit 90kg
Then
"Jag 28"
800m
28 k.b swings 2pood
28 deadhang pullups
28 dbl k.b CNj
28 deadhangs
800m
Missed core pick it up,on Mondays session
Monday, 3 February 2014
Friday, 31 January 2014
30/1/14 happy birthday Rossco
Thur am
4 x 800m
:90
5 mins rest
5x50m
Walk back recovery
Evil wheel x10 kneeling
Side Bends x 6 per side 20 kg Kb
Supermans x 15
Russian twists 10 per side on gh partial trunk flex using 10kg bumper
Repeat this circuit 3 times
Finish with the Plank hold for time* ( missed this )
Car still n garage missed bjj
Wednesday, 29 January 2014
29/1/13 wed
Am n/a
Could not make bjj due to car
Training session bunched together
Warmup ROM then 5 min sandbag get ups 50lb bag
A) 4x 5 HBBS ( prog calls for light day here ) 3/4 set @ 205lb
B) 4x5 PRESS last set @ 125lb
C) 4 x 5 sumo DL last set at 352lb
5 min rest
Pull/push
1 rope climb hands only from sitting with 20lb vest
10 ring pressups with feet elevated on box with 20lb vest
X 5
For quality
Could not make bjj due to car
Training session bunched together
Warmup ROM then 5 min sandbag get ups 50lb bag
A) 4x 5 HBBS ( prog calls for light day here ) 3/4 set @ 205lb
B) 4x5 PRESS last set @ 125lb
C) 4 x 5 sumo DL last set at 352lb
5 min rest
Pull/push
1 rope climb hands only from sitting with 20lb vest
10 ring pressups with feet elevated on box with 20lb vest
X 5
For quality
WC 27/1/14
Experimental programming following Bill Starr original 5x5 programme with sumo deadlifts Instead of high pulls mixed in with "infinite intensity" and push pull couplets on strength days
This is the start of week 4 I have been mixing in various conditioning to go along with the 3 days a week strength and now have a nice template to try going forward
This is the start of week 4 I have been mixing in various conditioning to go along with the 3 days a week strength and now have a nice template to try going forward
First post 29/1/14
This is a blog on training, thoughts and randomness
The first three weeks I have been using Bill Starrs barbell with a self generated spreadsheet, the spreadsheet has subbed out the power cleans and high pulls for bent over rows and deadlifts, I have added the PC back in but kept the deadlift in (sumo) I have been hitting the conditioning as well and I getting in 3-4 sessions of bjj and CSW, I have now switched my template to included infinite intensity from Ross boxing - I will post links to all the things I have mentioned when I get time
Lifts put into the template were HBBS 140kg PC 110kg Bench 120kg press 70kg Sumo DL 180
Week 4
Monday
Am coaching a class in the morning warmed up and hit 5x5 weighted pullups with 16kg k.b and 3 x 8 weighted dips with a 12kg k.b all strict
Pm
Squat 5x5 last set 274lb
Bench 5x5 -pain in shoulder came back so switched to med grip and did 3x5 at 176lb
Power clean - 5x5 last set 215lb
Missed assistance due to time
Tue
Am coaching class, warmed up with skin the cats and slow negatives
Worked up to 80kg push press 90(f)
Lunch time CSW session1hr 15mins
Pm
Magic 50
5 x k.b snatch each arm (dead weight) 20kg
5 x swings each arm
10 x six count burpees with max height jump
X 5 no rest
6:42
Rest
3 x max distance farmers walk with 2 x32 kg bells
The first three weeks I have been using Bill Starrs barbell with a self generated spreadsheet, the spreadsheet has subbed out the power cleans and high pulls for bent over rows and deadlifts, I have added the PC back in but kept the deadlift in (sumo) I have been hitting the conditioning as well and I getting in 3-4 sessions of bjj and CSW, I have now switched my template to included infinite intensity from Ross boxing - I will post links to all the things I have mentioned when I get time
Lifts put into the template were HBBS 140kg PC 110kg Bench 120kg press 70kg Sumo DL 180
Week 4
Monday
Am coaching a class in the morning warmed up and hit 5x5 weighted pullups with 16kg k.b and 3 x 8 weighted dips with a 12kg k.b all strict
Pm
Squat 5x5 last set 274lb
Bench 5x5 -pain in shoulder came back so switched to med grip and did 3x5 at 176lb
Power clean - 5x5 last set 215lb
Missed assistance due to time
Tue
Am coaching class, warmed up with skin the cats and slow negatives
Worked up to 80kg push press 90(f)
Lunch time CSW session1hr 15mins
Pm
Magic 50
5 x k.b snatch each arm (dead weight) 20kg
5 x swings each arm
10 x six count burpees with max height jump
X 5 no rest
6:42
Rest
3 x max distance farmers walk with 2 x32 kg bells
Wednesday, 14 November 2012
14/11/12
POSTED MON AND TUE AM AND PM WORKOUTS
WED AM HEAVY CONDITIONING
MEDLEY
.car park sled pull in and out 45LB PLATE + 80LB SANDBAG (SPRINT)
.farmers walk in and out 155LB PER HAND
. Sandbag carry in and out 100LB
x 5
ONLY MANAGED 4
PM
LONDON THROW DOWN WOD 1 AMRAP OF HB BACK SQUATS IN 3 MINS NO RE RACK
POWER OUTPUT WEIGHT X REPS
60k X 71 REPS = 4260 - THINK I COULD SHOOT FOR 80 FRESH...
WED AM HEAVY CONDITIONING
MEDLEY
.car park sled pull in and out 45LB PLATE + 80LB SANDBAG (SPRINT)
.farmers walk in and out 155LB PER HAND
. Sandbag carry in and out 100LB
x 5
ONLY MANAGED 4
PM
LONDON THROW DOWN WOD 1 AMRAP OF HB BACK SQUATS IN 3 MINS NO RE RACK
POWER OUTPUT WEIGHT X REPS
60k X 71 REPS = 4260 - THINK I COULD SHOOT FOR 80 FRESH...
NEW TRAINING BLOG 14/11/12
SINCE SWITCHING THE WoD LOG OVER TO WWW.CROSSFITFIFE.COM I(Si) HAVE DECIDED TO LOG MY WORKOUTS HERE, CURRENTLY TRAINING FOR A CHALLENGE IN MARCH http://www.hellweekpt.com/selection.htm and my training will reflect this
MON 12/11/12- AM
800m RUN THEN
"BARBARA" Complete 5 rounds of the following…
20x pull ups
30x push ups
40x sit ups
50x air squats
*Rest 3 minutes between rounds.
PM GVT
A1 Dbl K.B STRICT PRESS @ 2 x 20KG
A2 WEIGHTED PULL UP @ 12KG K.B
SUPERSET A1 + A2 5 REPS EACH 90 sec REST X 10
3 x 5 EACH SIDE TGU @ 25KG K.B
TUE AM
Complete as many rounds as possible in 30 minutes of the following…
Run 400m
20x dips
20x 4-count mountain climbers
20x leg levers
*Each time you break during a set of 20 (for any of the exercises), assess a 2 burpee penalty to be done at the end of the workout.
PM GVT
A1 DBL FRONT SQUAT @ 2 x 25KG K.B
A2 DBL SWING @ 2 X 25 KG K.B SUPERSET A1 + A2 5 REPS EACH 90 sec REST X 10
3 x 5 EACH SIDE TGU @ 25KG K.B 3 X 5 DBL K.B WINDMILL @ 2 X 20KG K.B
MON 12/11/12- AM
800m RUN THEN
"BARBARA" Complete 5 rounds of the following…
20x pull ups
30x push ups
40x sit ups
50x air squats
*Rest 3 minutes between rounds.
PM GVT
A1 Dbl K.B STRICT PRESS @ 2 x 20KG
A2 WEIGHTED PULL UP @ 12KG K.B
SUPERSET A1 + A2 5 REPS EACH 90 sec REST X 10
3 x 5 EACH SIDE TGU @ 25KG K.B
TUE AM
Complete as many rounds as possible in 30 minutes of the following…
Run 400m
20x dips
20x 4-count mountain climbers
20x leg levers
*Each time you break during a set of 20 (for any of the exercises), assess a 2 burpee penalty to be done at the end of the workout.
PM GVT
A1 DBL FRONT SQUAT @ 2 x 25KG K.B
A2 DBL SWING @ 2 X 25 KG K.B SUPERSET A1 + A2 5 REPS EACH 90 sec REST X 10
3 x 5 EACH SIDE TGU @ 25KG K.B 3 X 5 DBL K.B WINDMILL @ 2 X 20KG K.B
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