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Post by giuliomancuso on Aug 22, 2013 11:06:24 GMT
Thursday 22/08/2013
Lunchtime-ish:
Rowing
5 x 500m, starting every 5 minutes
(held between 1.40-1.45 for all)
Night:
Clean
60 x 3
80 x 2
90 x 4 x 4sets
Back Squat
60 x 3
100 x 2
120 x 2 x 6sets (6 reps on last set)
Hang Snatch Pull
60 x 3
80 x 3
90 x 3 x 2sets
Snatch
40 x 3
50 x 3
60 x 3 x 2sets
70 x 1
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Post by giuliomancuso on Aug 23, 2013 8:04:37 GMT
Friday 23/08/2013
Front Squat
60 x 3 x 2sets
80 x 2
100 x 2 x 6sets
3 Rounds, not for time:
6 pullups (3 sec eccentric)
6 dips (3 sec eccentric)
15 box jumps (24 inch)
Timed Workout:
100 double unders
25 wall balls
75 double unders
25 wall balls
50 double unders
25 wall balls
25 double unders
8:23
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Post by giuliomancuso on Aug 24, 2013 7:13:36 GMT
Saturday 24/08/2013
Rowing
10 x 500m every 3 minutes.
(held between 1.55-2.00 for all, felt i had heaps more in the tank but feeling pretty run-down today so didn't push it)
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Post by giuliomancuso on Aug 26, 2013 8:37:43 GMT
Sunday 26/08/2013
Rest Day
Monday 27/08/2013
Rowing:
6 x 750m, starting every 5 minutes.
(held between 1.50-1.55 for all)
Back Squat
60 x 8
80 x 5
100 x 3
120 x 6 x 6sets (horrible)
4 Sets:
10 shoulder protractions
10 single arm dumbbell rows on bench (10 each arm) - 5kg, 8kg, 10kg, 12.5kg
3 Rounds, each for time, with 2 minutes rest between:
10 chest2bar pullups
10 kb goblet squats (32kg)
15 sit-ups
20 burpees
1:55, 1:57, 2:08
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Post by giuliomancuso on Aug 27, 2013 11:42:59 GMT
Tuesday 27/08/2013
Clean
40 x 5
60 x 3
80 x 2
90 x 1
100 x 3 x 5sets (5 reps on last set)
Back Squat
60 x 5
80 x 3
100 x 3
120 x 2 x 2sets
125 x 2 x 2sets
130 x 2 x 2sets
Hang Snatch Pull
60 x 4
80 x 4
90 x 4 x 2sets
100 x 4
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Post by giuliomancuso on Aug 28, 2013 6:30:49 GMT
Wednesday 28/08/2013
Rowing
5 x 1000m, starting every 7 minutes.
(held between 1.50-1.55 for all)
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Post by giuliomancuso on Aug 29, 2013 11:40:59 GMT
Thursday 29/08/2013
Snatch
40 x 3
50 x 3
60 x 2
65 x 2
70 x 2 x 2sets
(did 4 reps on last set and then did another single)
Back Squat
90 x 3
110 x 2
125 x 5 x 5sets
Hang Clean Pull
60 x 4
100 x 4
110 x 4
120 x 4 x 3sets
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Post by giuliomancuso on Aug 31, 2013 4:58:47 GMT
Friday 30/08/2013
Rest Day
Saturday 31/08/2013
Clean
40 x 5
60 x 3
80 x 2
90 x 1
100 x 1
105 x 2 x 4sets
(missed 100 once and missed 105 a few times - still bit fatigued from thursdays back squats and clean pulls i think, everything felt a little heavier than usual today even after resting yesterday)
Back Squat
60 x 5
100 x 3
120 x 2 x 6sets
Hang Snatch Pull
60 x 4
80 x 4
90 x 4 x 3sets
Snatch
40 x 3
50 x 3
60 x 3
65 x 3
70 x 1
75 x 1
80 x 1
(hit my old pb at 80 - pretty happy considering i felt weak today, but need to work on shoulder stability overhead)
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Post by giuliomancuso on Sept 1, 2013 7:21:38 GMT
Sunday 01/09/2013
Rowing
10 x 500m, starting every 3 minutes.
(held between 1.50-1.55 for first 7, then held between 1.45-1.50 for last 3)
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Post by giuliomancuso on Sept 3, 2013 0:41:34 GMT
Monday 02/09/2013
3 Rounds:
15 kb swings (24kg)
12 burpees
then
50 wallballs
100 double unders
10:00
Tuesday 03/09/2013
Morning:
4km Row (held between 1.55-2.00)
Arvo:
Snatch
40 x 4
50 x 3
60 x 2
65 x 3 x 4sets (have to finish pull)
Back Squat
60 x 5
100 x 3
120 x 2
132.5 x 4 x 2sets
132.5 x 3 x 2sets
132.5 x 2
(supposed to be 4x4)
Hang Clean Pull
100 x 3
110 x 3
120 x 3 x 2sets
125 x 3
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Post by giuliomancuso on Sept 6, 2013 8:58:58 GMT
Wednesday 04/09/2013
Rest Day
Thursday 05/09/2013
Rest Day
Friday 06/09/2013
5km Row:
Held between 2.00-2.05 for first 4k then 1.55-2.00 for last 1k.
(full 5k between 1.55-2.00 next week)
Snatch with Pause at Knee
40 x 3
50 x 3
60 x 3 x 2sets
Snatch from Blocks (above knee)
60 x 2
70 x 1
75 x 1
80 x 1
85 x 1 (pb)
90 x 3 misses (close, was catching it bit in front)
Clean
60 x 3
80 x 2
90 x 1
100 x 3 x 4sets
Back Squat
60 x 5
100 x 3
120 x 2 x 6sets
Burpees
5 Rounds: 30 sec on / 30 sec off
(15, 15, 14, 14, 11 - still did 15 burpees for all rounds but went overtime on last 3 rounds)
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Post by giuliomancuso on Sept 9, 2013 0:04:07 GMT
Saturday 07/09/2013
Clean with Pause at Knee
60 x 3
80 x 2
90 x 1
95 x 1
100 x 1 x 5sets
Clean Pull
100 x 3
110 x 3
120 x 3 x 3sets
For Time:
10 muscleups
15 snatches (60kg)
20 toes2bar
25 handstand pushups
30 wall balls above board
35 kb swings (32kg)
40 double unders
19:37
Sunday 08/09/2013
Rest Day
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Post by giuliomancuso on Sept 9, 2013 10:40:18 GMT
Monday 09/09/2013
MORNING
Back Squat
60 x 8
80 x 5
100 x 3
120 x 2 x 6sets
Snatch with Pause at Knee
50 x 1
55 x 1
60 x 1
65 x 1
70 x 1
75 x 1
80 x 1
(i did two of the weights twice and missed one somewhere but can't remember)
Snatch
80 miss
80 x 1
85 miss
60 x 1
65 x 1
70 x 1 x 2sets
75 x 1 x 2sets
80 x 1
Pull-ups
1 x 10
1 x 9
ARVO
5 Rounds:
500m Row
15 kb swings (24kg)
15 burpees
Done as a group of 3 with couple mates at my place. As one person got off rower next person got on so got bit of rest in between rounds but got pretty yuck couple rounds in.
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Post by giuliomancuso on Sept 10, 2013 11:30:52 GMT
Tuesday 10/09/2013
Clean
60 x 4
80 x 2
90 x 1
100 x 1
105 x 2 x 3sets
80 x 5
Back Squat
60 x 5
100 x 3
120 x 3
125 x 3
130 x 3
135 x 3
100 x 5 x 3sets
Hang Snatch Pull
60 x 2
80 x 2
90 x 2
100 x 2 x 2sets
1 x snatch-grip deadlift at 140 (with straps)
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Post by giuliomancuso on Sept 10, 2013 23:41:32 GMT
Wednesday 11/09/2013
Morning:
Deadlift
60 x 10
100 x 3
140 x 1
160 x 1
170 x 1
180 x 1 (pb)
3 x 5 muscle-ups
Arvo:
5 rounds, 2 min on/1 min walk, on treadmill.
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