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Post by giuliomancuso on Oct 5, 2013 1:02:00 GMT
Friday 04/10/2013
Clean
60 x 3
70 x 3
80 x 3
85 x 3
90 x 3
95 x 3
100 x 3
105 x 3
90 x 3 x 2sets
Sumo deadlift
125 x 3 x 8sets
Back Squat
60 x 5
100 x 3
120 x 1
130 x 1
140 x 1
145 x 1
150 x 1
152.5 x 1 (pb)
155 miss
Saturday 05/10/2013
4 min amrap:
1 clean (power) at 90kg
1 chest2bar pullup
2 cleans
2 chest2bar
etc.
5 rounds + 2 cleans
4 min amrap:
same as above but with 70kg cleans
6 rounds + 7 cleans
6 rounds (alternating rounds with partner)
100m run
25 kb swings (32kg)
50 double unders
broke kb swings once each round (18,7 then 15,10 then 16,9)
double unders all unbroken once i got started but screwed up on first one every round
20 burpees punishment for not going unbroken on kb swings and double unders
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Post by giuliomancuso on Oct 7, 2013 2:24:30 GMT
Sunday 06/10/2013
Rest
Monday 07/10/2013
4km Row - done as 8 rounds of 250m at 2.05-2.10/250m at 1.50-1.55
4 Rounds - done with 2 other mates with short rest between rounds
5 hill sprints
10 deadlifts (120kg)
15 ground2overhead with 25kg plate
(first 2 sets of DL unbroken, then 6-4 and 5-3-2 as bar got hard to grip)
Tuesday 08/10/2013 and Wednesday 09/10/2013
Sick, rest.
Thursday 10/10/2013
5 rounds, with 2min rest:
300m row 1.50-1.55
10 push press (40kg)
10 burpees
Strict handstand pushups with equivalent of ab-mat
5 x 3sets
10 x 2sets
Shoulder Press
40kg x 10
Snatch with pause at knee + Snatch from just off floor
40 x 1
45 x 1
50 x 1
55 x 1
60 x 1
65 x 1
70 x 1
75 x 1 (drop between reps)
80 x 1 (drop between reps)
85 miss
Clean
60 x 2
70 x 2
80 x 2
90 x 2
100 x 2
110 x 2
115 miss
Back Squat
100 x 3, every minute for 8 minutes.
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Post by giuliomancuso on Oct 11, 2013 7:34:23 GMT
Friday 11/10/2013
Run - 30ish minutes
Snatch
40 x 2
50 x 2
60 x 2
70 x 2
75 x 2
80 x 1 (missed 2nd)
85 x 1
90 x 1
95 miss
95 x 1 (pb)
Front Squat
40 x 5
60 x 5
80 x 5
100 x 5
110 x 5
Back Squat
60 x 5
90 x 5
110 x 10
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Post by giuliomancuso on Oct 12, 2013 3:25:49 GMT
Saturday 12/10/2013
Power clean + Clean + Push jerk
40 x 1
60 x 1
70 x 1
80 x 1
90 x 1
95 x 1
100 x 1
Clean + Push jerk
105 x 1
110 x 1 (pb c&j)
115 x 1 (pb again)
I've now hit one of my goals i wanted to reach before 2014, 210kg total. Other goals are 145kg FS and 160kg BS.
Timed workout:
2km row
50 pistols
50 push-ups
11:15
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Post by giuliomancuso on Oct 14, 2013 2:54:58 GMT
Sunday 13/10/2013
SWS Games Day
Clean and jerk ladder, lift every 45sec (did push jerk)
60
70
80
90
95
100
105
110
115
120 (missed jerk)
125 (clean)
Workout with yoke carries and kb goblet squat, push press and sdhp.
Monday 14/10/2013
Really sore from yesterday.
Morning
Sumo deadlift with black bands
100 x 2 x 8sets
Box Squats (back)
50 x 2 x 2sets
4 sets of 20 rear delt raises each arm lying on side (1.25kg plate)
Chin-ups (supinated)
10 x 3sets
Arvo
Warm-up, 3 rounds:
200m row
10 push-ups
5 pause air squats
10 kb shoulder press each arm (12kg)
Back Squat
60 x 5
80 x 3
100 x 2
120 x 2
130 x 2
140 x 2 x 3sets
Handstand pushups
5 x 3sets (strict)
10 x 2sets (kipping)
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Post by giuliomancuso on Oct 15, 2013 11:17:49 GMT
Tuesday 15/10/2013
Snatch
40 x 3
50 x 1
60 x 1
70 x 1
80 miss x 2
80 x 1
85 x 1
90 x 1
95 miss x 5
Hang Clean + Jerk
60 x 3 (split)
80 x 2 (split)
90 x 1 (split felt retarded so changed to push jerk)
100 x 1
105 x 1
110 x 1 (missed jerk)
115 x 1 (just clean)
120 miss
120 x 1 (pb hang clean)
Front squat
85 x 3
110 x 2
120 x 2 x 3sets
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Post by giuliomancuso on Oct 16, 2013 0:16:31 GMT
Wednesday 16/10/2013
Morning
5 Rounds:
15 deadlifts (85kg)
15 toes2bar
9:30 - deadlifts unbroken, toes2bar unbroken first round then went shit, ripped hand pretty bad on 3rd round which didnt help
Arvo
Warm-up, 3 rounds:
2 rope climbs (1 legless, 1 normal)
15 v-ups
3 turkish get-ups each arm (16kg kb)
Split Jerk
built up to 100 and did 5 or so singles, then finished with one at 105 - foot work is pretty horrible at the moment
12 min amrap:
10 hspu
15 wall balls over board
25 kb swings (24kg)
3 rounds
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Post by giuliomancuso on Oct 17, 2013 10:20:11 GMT
Thursday 17/10/2013
Low Hang Snatch
40 x 1
50 x 1
55 x 1
60 x 1
65 x 1
70 x 1
75 x 1
80 x 1
85 x 1
Back Squat
60 x 5
100 x 2
120 x 2
130 x 2
135 x 2
140 x 2
145 x 2 (pb)
150 x 2 (pb again)
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Post by giuliomancuso on Oct 18, 2013 10:27:24 GMT
Friday 18/10/2013
Rowing
10 rounds: 500m every 3 mins
held between 1.50-1.55 for all rounds
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Post by giuliomancuso on Oct 21, 2013 10:29:35 GMT
Saturday 19/10/2013
Sick in bed all day
Sunday 20/10/2013
Warm-up, 3 rounds:
200m row
20 hollow rocks
3 turkish get-ups each side (16kg)
Back Squat
60 x 5
80 x 3
100 x 2
110 x 1
120 x 1
130 x 1
140 x 1
3 rounds:
5 strict hspu
10 pistols
Monday 21/10/2013
Morning
Snatch
40 x 5
50 x 2
60 x 2
70 x 1 x 3sets
75 x 1
77.5 x 1
80 x 1 x 3sets
Clean
60 x 3
80 x 1
100 x 1
105 x 1
110 x 1 x 3sets
Sumo deadlift
100 x 2
140 x 2
165 x 1 x 4sets (supposed to be a set of 6 at 165 but super weak today)
140 x 3 x 2sets
Arvo
Front Squat
60 x 5
80 x 3
90 x 2
100 x 1
110 x 1
120 x 1 x 5sets
With a mate, for 20 minutes:
amrap first 5 minutes alternating 3 x kb snatch + overhead squat (16kg) each, swapping arms each set
amrap next 5 minutes alternating 5 burpees each
amrap 5 minutes kb snatch + overhead squat again
amrap burpees again
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Post by giuliomancuso on Oct 22, 2013 11:45:39 GMT
Tuesday 22/10/2013
Snatch
40 x 3
45 x 3
50 x 3
55 x 3
60 x 3
70 x 3
75 x 2 (missed 1)
75 x 3
Clean + hang clean + dip clean
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
Back Squat
60 x 5
80 x 3
100 x 2
120 x 2
125 x 10
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Post by giuliomancuso on Oct 25, 2013 2:53:31 GMT
Wednesday 24/10/2013
Rest
Thursday 25/10/2013
Snatch + hang snatch + dip snatch
40 x 1 x 2sets
45 x 1
50 x 1
55 x 1
60 x 1
65 x 1
70 x 1
Clean & push jerk + 2 cleans
60 x 1
70 x 1
80 x 1
90 x 1
100 x 1
110 x 1 (no jerk, 3 cleans)
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Post by giuliomancuso on Oct 25, 2013 7:06:09 GMT
Friday 25/10/2013
Back Squat
60 x 5
80 x 3
100 x 2
120 x 1
140 x 1
150 x 1
155 x 1 (pb)
160 x 1 (pb again)
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Post by giuliomancuso on Oct 26, 2013 22:56:11 GMT
Saturday 26/10/2013
Warm up, 3 rounds:
10 pushups
10 pistols
10 ring rows
5 min amrap:
4 power cleans (70kg)
24 double unders
10 pullups
8 rounds, starting every 3:15
400m run (round the block at cfm)
10 burpees
had around 45sec rest each round
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Post by giuliomancuso on Oct 28, 2013 4:21:31 GMT
Sunday 27/10/2013
Lifting comp at CFM
Snatch
85 - 90 - 95
Clean and jerk (push-jerk)
105 - 110 - 115
200 total
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