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Post by giuliomancuso on Oct 28, 2013 4:22:37 GMT
Monday 28/10/2013
Morning
Snatch
40 x 3
50 x 3
60 x 3
65 x 3
70 x 3 x 3sets
Snatch grip romanian deadlift (4 sec eccentric)
70 x 5 x 5sets
Arvo
5 rounds, 2min amrap with 1min rest between rounds:
5 hspu
5 toes2bar
5 ringdips
2rds+10, 2rds, 1rd+10, 1rd+10, 1rd+11
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Post by giuliomancuso on Oct 29, 2013 5:55:05 GMT
Tuesday 29/10/2013
Clean (every 2 mins for 20mins)
80 x 1
90 x 1
100 x 1
110 x 1
115 x 1
120 x 1
125 miss
125 x 1
130 miss
130 miss
3 rounds, with 3 min rest between:
500m row
6 squat cleans (85kg)
12 toes2bar
30 double unders
4.15, 4.21, 4.10
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Post by giuliomancuso on Oct 29, 2013 23:07:35 GMT
Wednesday 30/10/2013
Feeling pretty beat up today, looking forward to rest day tomorrow.
Back Squat
60 x 5
100 x 5
110 x 3
120 x 5 (75%)
135 x 3 (80%)
145 x 1 (90%)
145 x 3 x 3sets (90%)
On the minute for 12 minutes:
6 push press (50kg - scaled to 40kg)
8 pullups
10 kb swings (32kg)
Ended up doing 1 round starting every 2 minutes. First 4rds i finished around 1min mark, started to slow on 4th, and 5th round carried straight into 6th (grip got me - broke kb swings on last 2 rounds and broke pullups on last round) kb swings definitely on scratch list!
after seeing cam kill that workout i decided i could use some extra conditioning
Double Unders: 5 rounds of 30 sec on/off
then
Wall balls: 5 rounds of 20 every 1min30sec
both felt good!
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Post by giuliomancuso on Nov 1, 2013 0:16:45 GMT
Thursday 31/10/2013
Rest Day
Friday 1/11/2013
Snatch, every 2 min for 20min
70 x 1
75 x 1
80 x 1
85 x 1
90 miss
90 x 1
95 miss
95 miss
90 miss
90 miss
(not a good day, shoulders and back feeling very weak and fatigued from earlier in the week)
Front Squat
105 x 3
120 x 2
125 x 1
132.5 x 1
137.5 x 1
142.5 x 1 (pb)
145 miss (karma for doing extra rep than was in programming)
125 x 3
For Time:
2km row
100 kb swings (24kg)
Forgot to time it, held the row under 1.55 to save some gas for swings. after first few sets of swings i used chalk and made huuuge difference to my form and how long i could hold on, should have used chalk on wednesday!
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Post by giuliomancuso on Nov 2, 2013 6:33:37 GMT
Saturday 2/11/2013
Baird, 600m run then 3 rounds of:
1 min pullups
1 min deadlifts 90kg
1 min lateral burpees
1 min rest
163 reps
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Post by giuliomancuso on Nov 4, 2013 9:52:45 GMT
Sunday 3/11/2013
Rest
Monday 4/11/2013
Pretty sick today, threw up a few times this morning and couldn't eat anything until dinner after training but don't want to fall behind with this weeks programming.
Snatch balance + overhead squat
40 x 1
50 x 1
55 x 1
60 x 1
65 x 1
Dip snatch + hang snatch above knee + hang snatch 2 inches off floor (without dropping)
40 x 1
50 x 1
55 x 1
60 x 1
65 x 1
3 rounds:
25 hspu
50 double unders
10:20 - first round of hspu unbroken but wasnt too smart as i burnt out and had to do sets of 5 for next 2 rounds. double unders unbroken first 2 rounds, broke once in last round.
glute ham raises
3 x 6 with dave spotting, was pretty much dead weight on the way down
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Post by giuliomancuso on Nov 5, 2013 11:16:15 GMT
Tuesday 5/11/2013
Only writing up strength work here from now on.
Clean
80 x 5
90 x 5
95 x 5
100 x 5
100 x 5
Back Squat
120 x 5
135 x 3
145 x 1
152.5 x 1
160 x 1
152.5 x 2
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