Giulio's Training Journal

cheers, haha nah i did it with straps, i'm setting myself challenge without straps now that you said that though! 

Sunday 16/09/2013

Comp at CFM:  
Ended up with 75 snatch and 125 clean (pb) - hit 80 on snatch but forgot to hold it overhead afterwards.
Warmed up wayyy too early on snatch, hit towards 75 in warm-up and few at 80, was bit smarter warming up for clean.

5km Row:
Held between 2.00-2.05 for first 3k then between 1.55-2.00 for last 2k.

Monday 17/09/2013

Morning:

Back Squat
60 x 5
80 x 3
100 x 2 
120 x 1
130 x 1
140 x 1
145 x 1
150 x 1 (pb)
130 x 2 x 3sets

Arvo:

3 Rounds, with a friend doing their round in between as time to rest:
10 push-jerks 50kg
10 front squats 50kg
20 push-ups
20 pistols

didn't put bar down between jerks and squats, didn't break push-ups until last round, shoulder felt okay i think the worst bit was holding the bar in front rack during squats as it was sliding off as shoulders got fatigued/tight

Wednesday 18/09/2013

Morning:

Back Squat
60 x 8
80 x 5
100 x 3
120 x 2
130 x 2 x 6sets

Power Clean + Push Jerk
60 x 3
70 x 1
80 x 1
90 x 1
95 miss on jerk
95 x 1
100 x 1
105 miss on clean
105 x 1
110 miss on clean
(i think the 105 was actually a pb C&J haha)

Arvo:

Snatch
40 x 5
60 x 2
70 x 1
75 x 1
80 x 1

Amanda, 9-7-5
Snatch (60kg)
Muscle up

(11.30 - consistent but slow pace on snatches, died on muscle ups 5-4 1st set 3-2-2 2nd set then 2-1-1-1 - kept trying for an extra muscle up and failing which just fatigued me more and made it take longer than it should have)

Saturday 21/09/2013

5-4-3-2-1
Deadlifts (140kg)
Muscle ups

5:10  -  took around a minute to get last muscle up 

5-4-3-2-1
Cleans (70kg)
Dumbbell shoulder press (12.5kg)

3.45  -  took this lighter as shoulder was hurting 

5-4-3-2-1
Snatch (50kg)
Lateral burpees over bar 

3.50  -  stayed lighter as shoulder was sore but could probably have just used 60kg

Sunday 22/09/2013

Rest

Monday 23/09/2013

Rowing
10 x 500m, starting every 3mins
held between 1.50-1.55 for first 9 then 1.45-1.50 for last.

Back Squat
70 x 5
90 x 3
110 x 2
120 x 2
130 x 2 6sets every 90sec

Workout with some friends, 5 rounds:
5 Power cleans (60kg)
10 burpees
15 kb swings (24kg)
Rest

Wednesday 25/09/2013

5 stop snatch
30 x 1
40 x 1
45 x 1
50 x 1 x 2sets
55 x 1 z 2sets
57.5 x 1
60 x 1
50 x 1

Snatch
40 x 1 
50 x 1
60 x 1
70 x 1
75 x 1
80 x 1
85 x 1
87.5 x 1
90 miss
90 x 1 (pb)

5 stop clean
60 x 1 x 3sets
65 x 1 x 2sets
70 x 1 x 3sets
75 x 1 x 2sets

Back Squat
60 x 5
100 x 3
120 x 3
130 x 3 x 5sets

Saturday 28/09/2013

2 min amrap rope climbs - 3
1 min rest
2 min amrap pistols (alternating) - 62
1 min rest
2 min amrap double-unders - 132

17 minutes amrap (open workout 13.1):
40 burpees
30 snatches (35kg)
30 burpees
30 snatches (60kg)
20 burpees
30 snatches (75kg)
10 burpees
Snatches (95kg) as many reps as possible

152 reps  (in the open I only got 123)

Tuesday 01/10/2013

Morning:

10 rounds:
10 kb swings (24kg)
10 burpees
1 min rest

15:57 (not including last 1 min rest)

Night:

Snatch
40 x 3
45 x 3
50 x 3
55 x 3
60 x 3
65 x 3
70 x 3
75 x 3
77.5 x 3
80 x 3

Clean pull with pause at knee + hang clean + clean
60 x 1
70 x 1
80 x 1
85 x 1
90 x 1
95 x 1
100 x 1
105 x 1 x 3sets

Wednesday 02/10/2013

Back Squat
60 x 8
90 x 8
110 x 10

Power clean + push jerk (80kg) every 30sec for 10 minutes

Random set of walking lunges with 35kg dumbbells length of gym at innerwest then farmers walk back