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Post by giuliomancuso on Jul 28, 2013 8:10:50 GMT
Saturday 27/07/2013
Rest Day
Sunday 28/07/2013
Morning...
Rowing
8 Rounds: 1 min on / 1 min off
Held between 1.40-1.45 for all rounds.
Arvo...
Front Squat
60 x 5
80 x 4
90 x 3
then
100 x 2 on the minute for 10 minutes
then with clock still running...starting on minute 15
8 Back Squats (100kg) on the minute for 3 minutes
(planned to go for 5 minutes - not quite there yet but will try in a few weeks)
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Post by giuliomancuso on Jul 29, 2013 12:06:07 GMT
Monday 29/07/2013
Pull-ups with 3 second pause at top and 3 second eccentric
3 x 3sets
(was bit conservative with shoulder)
then...
4 Rounds, each for time, with 3 minutes rest:
800m Run
15 Burpees
30 kb swings (20kg)
5:35, 6:37, 6:47, 6:26
(kb unbroken first set then split into 2 sets for other rounds)
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Post by giuliomancuso on Jul 30, 2013 11:19:18 GMT
Tuesday 30/07/2013
Front Squat
60 x 5
80 x 3
100 x 2
110 x 2
120 x 2
Power Clean
60 x 3
80 x 1 x 3sets
90 x 1 x 3sets
95 x 1 x 2sets
100 squat clean
100 x 1
100 squat clean
(definitely need to work on the pull portion of the clean)
110 squat clean
115 miss
(not the most structured bit of training, got a bit frustrated so just started adding weight)
Clean Pull + Hang Clean
60 x 2
80 x 1
90 x 1
95 x 1
100 x 1
100 clean pull (missed hang clean)
100 x 1
(first time doing hang cleans in a few months, form was pretty bad, something to work on)
Back Squat
60 x 5
100 x 4
then
120 x 4 every 2 minutes for 10 minutes
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Post by giuliomancuso on Jul 31, 2013 8:38:28 GMT
Wednesday 31/07/2013
Tested out my shoulder on a few different movements. Overall didn't feel too great, especially pressing from the front rack position. Pretty frustrating that it's still nowhere near 100%.
For 10 minutes:
On the odd mins - 5 shoulder press (30kg)
On the even mins - 4 chest2bar chin-ups
(shoulder press - bit of pain/instability around the front rack-position, didn't feel bad when locked out overhead. chinups - felt myself breaking form at the end part of the movement to get chest to the bar)
6 Rounds, starting every 2 minutes:
6 kipping pullups
15 wall balls
(no pain, but shoulder tightened up a lot afterwards)
Double Unders
5 Rounds: 30sec on/off
(only 1 round unbroken, intended to go for 10 rounds but stopped cos they felt shit, kept on losing rhythm, felt rope was too long but maybe just had a bad day)
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Post by giuliomancuso on Aug 1, 2013 11:18:14 GMT
Thursday 01/08/2013
Front Squat
60 x 5 x 3sets
80 x 3
100 x 1
110 x 1
120 x 1
125 x 1
Clean Pull + Hang Clean + Clean
60 x 1
70 x 1
80 x 1
90 x 1
95 x 1
100 x 1
105 x 1
Back Squat
60 x 5
80 x 3
100 x 2
120 x 2
125 x 2
130 x 2
100 x 3 x 3sets
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Post by giuliomancuso on Aug 6, 2013 12:18:09 GMT
Friday 02/08/2013 to Monday 05/08/2013
Rest. Some shoulder mobility and core work.
Tuesday 06/08/2013
Morning
3 Rounds with 3 minutes rest:
500m row
10 burpees over rower
2.16, 2.17, 2.21
Night
Snatch
40 x 5 x 5sets
Back Squat
60 x 5
80 x 3
100 x 2
120 x 2 x 6sets
Hang Clean Pulls
60 x 5
80 x 5
100 x 5 x 5sets
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Post by giuliomancuso on Aug 7, 2013 10:18:01 GMT
Wednesday 07/08/2013
3 Rounds, not for time:
50 double unders
15 seated rows (used black and red bands)
20 hollow rocks
15 push ups
15 box jumps (24 inch)
1 minute plank
then a couple hours later did yoga - a lot harder than expected.
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Post by giuliomancuso on Aug 8, 2013 11:49:25 GMT
Thursday 08/08/2013
Back Squat
60 x 5
80 x 3
100 x 2
120 x 2 x 6sets
Clean
60 x 4
70 x 1
80 x 1
85 x 5 x 5sets
Hang Snatch Pull
40 x 5
50 x 5
60 x 5 x 3sets
didn't do jerks - shoulder still not feeling great pressing weight from the front rack
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Post by giuliomancuso on Aug 9, 2013 7:59:09 GMT
Friday 09/08/2013
Snatch
30 x 4
40 x 2
50 x 4 x 6sets
(shoulder felt pretty good, especially when i focused on pulling bar in towards me and then retracting with bar overhead)
Back Squat
60 x 3
100 x 2
120 x 3 x 6sets
Clean Pull
60 x 3
100 x 5
110 x 5
120 x 5 x 2sets
100 x 5
then 10 power cleans at 80kg - spontaneous decision in last minute of open gym.
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Post by giuliomancuso on Aug 12, 2013 10:43:37 GMT
Saturday 10/08/2013 and Sunday 11/08/2013
Rest Days. Some core work and push-ups.
Monday 12/08/2013
Chest2bar Chin-ups on Fat Bar
5 x 5sets every 3 minutes.
Timed Workout
3 Rounds:
40 double unders
30 wall balls
20 chest2bar pullups
10 burpees
15min 32sec
Hollow Rocks
20 x 5sets
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Post by giuliomancuso on Aug 13, 2013 11:13:59 GMT
Tuesday 13/08/2013
Clean
60 x 3
80 x 2
90 x 4 x 5sets
(last rep on last set was 3 touch-n-go cleans)
Back Squat
60 x 5
80 x 3
100 x 3
120 x 2 x 6sets
Hang Snatch Pull
60 x 4 x 4sets
80 x 5
3 x 3 Ring Dips
50 v-ups
50 hollow rock position holds with 2 sec pause
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Post by giuliomancuso on Aug 15, 2013 22:18:37 GMT
Wednesday 14/08/2013
Rest Day.
25 superman holds, 25 superman rocks, 25 hollow rocks, 25 v-ups.
Thursday 15/08/2013
Snatch
40 x 3
50 x 3
55 x 3
60 x 3
60 x 3 (2 or 3 misses as well)
60 x 3
Back Squat
60 x 5
80 x 4
100 x 4
120 x 4 x 6sets
Hang Clean Pull
60 x 4
100 x 4 x 3sets
110 x 4 x 2sets
Snatch (slow 1st pull)
40 x 5 x 2sets
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Post by giuliomancuso on Aug 19, 2013 7:10:41 GMT
Friday 16/08/2013
2 Rounds, each for time, with 2 minutes rest:
400m run
25 push-ups
15 wall balls
10 kb swing (24kg)
3:45 then 3:50
Every minute for 10 minutes: 10 box jumps (24 inch)
Double Unders
5 Rounds: 30 sec on/30 sec off
3 rounds unbroken.
Saturday 17/08/2013
Clean
60 x 4
80 x 2
90 x1
97.5 x 3 x 4sets
(on last rep of last set did fourth touch-n-go clean - horrible form)
Back Squat
60 x 5
80 x 3
100 x 2
120 x 2 x 6sets
Snatch Pull
60 x 5
80 x 5 x 5sets
Power Snatch + Snatch
40
50
55
60
Snatch
65 x 2
70
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Post by giuliomancuso on Aug 19, 2013 8:23:26 GMT
Sunday 19/08/2013
Rest Day.
Monday 20/08/2013
Rowing
12 Rounds: 1 min on/1min off (holding 1 min on between 1.50-1.55)
1 minute rest
then 3 minutes between 1.50-1.55
2 minutes rest...
2 min max effort burpees: 41
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Post by giuliomancuso on Aug 21, 2013 7:44:33 GMT
Tuesday 21/08/2013
Snatch
40 x 3
50 x 3
60 x 4 x 5sets (3 misses on 2nd set but kept going until got 4 reps out)
Back Squat
60 x 4
100 x 2
120 x 5 x 6sets
Hang Clean Pull
60 x 3
100 x 3 x 2sets
110 x 3 x 2sets
120 x 3 x 2sets
Wednesday 22/08/2013
Morning:
3k Row holding between 1.55-2.00
Arvo:
2min run
2 Rounds: 5 burpees 10 push-ups 15 kb-swings (20kg)
2min run
2 Rounds: 5 burpees 10 push-ups 15 kb-swings (20kg)
2min run
(run at top speed on treadmill at home)
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