Kristy
Junior Member
Posts: 77 
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Post by Kristy on Jul 7, 2013 1:33:14 GMT
Bruce banner
thursday 4/7/13
snatch
3x 35kg, 2x 40kg, 2x45kg, 1x47.5kg, then power snatched 50kg... Legs were ruined from first wod in 5 weeks earlier this week. Wall balls... Gross.
Ended up squat snatching 50 but didn't go more.
C&j
3x 42.5, 2x 50kg, 2x55kg, 1x60 but power cleaned it.... 1x65 but power cleaned it.....
front squat. Did heaps as I need to do way more squats
3x45, 2x52.5, 2x57.5, 1x60, 1x65, 1x70
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Jul 8, 2013 1:58:13 GMT
Advanced training (8/07/2013):
1 min AMRAP, 2 min rest of:
Kipping Pullups: 14
Strict HSPU to 2 abmats: 2
Kipping HSPU: 5
Ring dips (yellow band): 9
WOD:
1000m row
20 Shoulder to overhead (40kg)
30 cleans (squat @ 40kg)
40 lateral bar burpees
Time: 14:43
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Jul 10, 2013 7:29:45 GMT
strict chin-up 30sec
Amrap ring dip yellow band 30sec
60sec rest
Round 1- 5/8
Round 2- 2/8
WOD
20 deadlifts @ 80kg
30 box over jumps
40 kb swings @ 16kg
50 du
50 burpees
50 du
40 kb swings @ 16kg
30 box over jumps
20 deadlifts @ 80kg
330rreps in 20 mins - 10 dl left!!
Burpees were slowest ever
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Jul 15, 2013 1:31:22 GMT
Thursday 11th July: Barbell Club
Push press 3x5 @ 40kg
Power clean 5x2 @ 55kg
Hang snatch (position 2) 3x2 @ 35kg then 2x2 @ 40kg
3 Snatch push press then 2 OHS 3x1 @ 40kg
Then advanced training:
Max front squat @ 70kg
Max reps back squat at same weight: 12
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Jul 15, 2013 1:34:30 GMT
Monday 15th July AM: advanced training
3 min max set double unders: 154
almost died
then:
FRAN (21/15/9 thrusters @ 30kg & pullups) followed by max effort C&J in 8 mins.
fran time: 7:51
1 c&j @ 30kg
thank god i managed to finish fran.
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Jul 15, 2013 8:01:26 GMT
Monday 15th pm WOD
6 sets of:
Odd minute: 6 back squats @ 70kg
Even minute: 3 wide grip strict pu with yellow band
Hang power cleans
1x3 @ 45kg
1x3 @ 55kg
5x3 @ 60kg
WOD:
21-15-9
hang power cleans @ 30kg/toes to bar
Time: 7.20
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Jul 16, 2013 23:07:23 GMT
Tuesday 16th
Woke up really sore.
Spent day walking up and down stairs...
1 hour mobility late arvo.
Missed barbell.
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Jul 17, 2013 7:04:55 GMT
Wednesday barbell catchup
Snatch
2x2 @ 45kg
3x1 @ 45kg
Snatch pull
2x3 @ 55kg
2x3 @ 57.5kg
Pause back squat
5x3 @ 65kg
Jerk
Heavy single
60kg - that was it!
WOD
Front squats
1x5 @ 52.5
1x3 @ 57.5
1x1 @ 60
1x5 @ 57.5
1x3 @ 60
1x1 @ 65
3 rounds:
30kg swings @ 16kg
20 ring rows
Time: 10.22
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Jul 18, 2013 10:22:48 GMT
Power snatch
2x2 @ 40kg
3x1 @ 45kg
Clean
2x2 @ 50kg
3x1 @ 50kg
Clean pull
2x3 @ 75
3x2 @ 80
Push press
1x5 @ 35
2x4 @ 37.5
1 rm bench press
57.5kg
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Jul 20, 2013 2:32:14 GMT
Saturday WOD 20th July
Hope
3 rounds (FGB style):
Burpees
Power snatch @ 25kg
Box jump
Thruster @25kg
C2B
Rest
Reps: 63/56/50
169 total - like 40 reps less than last time.
1 hour rest/breakfast
Barbell session
Front squats
4x2 @ 62.5lg
Power clean
2x2 @ 50
3x1 @ 55
Hang snatch
2x2 @ 40
3x1 @ 42.5
OHS
67.5kg
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Jul 23, 2013 10:40:48 GMT
Tuesday 23rd july
5:30 WOD
Split jerk
3 x 45kg
2x 55kg
2x 60
1x 65
1x 70
7 min AMRAP 5 burpees, 5 ring dips
8+6
21/15/9 c2b, box jump 20 inch
8:54mins
First time with over grip on c2b
Barbell
snatch
3x35kg
2x40
2x42.5
1x45
1x50
Heavy single - 52.5 & 55
C&J
3x45
2x50
2x55
1x57.5
1x62.5
Didnt do Heavy single - pressed out the 62.5 so I had the shits.
Back squat heavy single
100kg - but he'd to work on my depth - more squat exercises??
Rdl
3x5 @ 60kg
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Jul 24, 2013 10:58:29 GMT
Wednesday 24th July
Advanced catch up WOD
Row (for metres) - 30sec on/2:30 off
1: 173
2: 160
3: 171
4: 170
5: 164
6: 160
7: 158
8: 166
Was counting where it finished caz I forgot to catch where it was on 30secs on the dot for the first 2...
WOD
OMEM 5 back squat @ 80%/3 chin up
First set bs @ 80kg - way hard! Dropped back to 65 for the other 5 sets.
Chin up on yellow band.
550m run
30 walking lunges
200m farmers walk with 16kg each arm
30 walking lunges
550m run
Time: 9.26
run was disgusting.
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Post by Simon Callander on Jul 24, 2013 11:09:46 GMT
ill have to teach you how to set up the rower so you dont have to worry about keeping track
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Jul 25, 2013 10:33:39 GMT
Thanks simon - that sounds good!!
Thursday barbell 25th July
Bruce Banner
Snatch
2×1 80% @ 45kg
3×1 85% @ 50kg
Snatch Pull –
2×3 @ 65kg
1×2 @ 70
1x2 @ 75
Pause Back Squat
2×3 75% @ 75kg
2×2 80% @ 80kg
Got good depth on all of them. Only just got up on the last one.
Jerk – heavy single
72.5 - no press out!
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Jul 28, 2013 0:21:56 GMT
Saturday morning advanced session
Skill
3 rounds:
50du
10 hspu
5 toes to bar - fast up and then slow down - mean to be strict but can't do strict
WOD1:
3 rounds:
5 c&j @ 45kg
12 c2b
Time: 9.10
WOD2:
3 rounds:
500m row
10 burpees over rower
3 min rest
1: 2.59
2: 2.58
3: 2.56
Barbell club
1rm power snatch @ 50kg
Clean
2x1 @ 52.5kg
3x1 @ 60kg
Clean pull
2x3 @ 72.5kg
2x2 @ 75kg
Front squat
2x2 @ 60
2x1 @ 65
1 rm 3 sec pause front squat @ 85kg!! 1 rm front squat pause was 70 the other week???!! Strength is improving.
10 single strict pullups
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