Kristy
Junior Member
Posts: 77 
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Post by Kristy on Sept 16, 2013 4:54:15 GMT
Saturday
Advanced training
AMRAP of:
10 Handstand PU
15 Box jumps
20 Shoulder-to-Overheads @ 45 kg
25 Pullups
30 Double Unders
Round 1: time limit= 4 mins
Round 2: time limit= 6 mins
Round 3: time limit= 8 mins
round 1: 57reps
round 2: 63reps
round 3: 102reps
food:
BLAT
protein bar
coffee
mince and veggies
bread and dip
pizza
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 16, 2013 4:56:04 GMT
Sunday
Lifting comp:
Snatch
50
54 (missed)
54
Clean & jerk
62
66
70
was really nervous for the snatch. wanted to go heavier but was really unsure if i would get it. very hard under pressure!!
c&j felt really good and the jerk at 70 wasnt too bad at all. and actually squat cleaned 70!! yes!
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 16, 2013 23:34:10 GMT
Monday 16th September Fran day! 5:34 - 1:19 better than best time ever and about 2:30 better than the start of advanced training! Finally getting somewhere  still had a lot of singles in there as well, so lots of room for improvement still. 1 rm thruster @ 60kg - didnt feel very hard either.... food porridge still in food coma from yesterday... chocolate orange coffee mince and veggies mince and veggies..... |
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 19, 2013 2:49:38 GMT
Tuesday
Sets : rest 2 mins
8 Back Squats, 65% 1RM | 65 kg
8 Back Squats, 70% 1RM | 70 kg
6 Back Squats, 80% 1RM | 80 kg
6 Back Squats, 85% 1RM | 85 kg
WOD
5 rounds of:
12 Hang Power Snatches 25 kg
10 Push-ups
time: 7:57
Finisher
Bent over rows
5x5 @ 35kg tempo 3112 (down three sec, 1 sec hold, 1 sec up, 2 sec hold at top)
skills
4 rounds:
5 pullup with band (almost chest to bar)
10 pushups
3 rounds:
3x snatch pos1, pos2, pos3
5 kipping T2B
40 DU
Barbell
Fenris
Dip Snatch + snatch 5×1 (work up to a heavy set)
35, 40, 45, 47, 50kg!!
push press 5×5 (Increase each set)
35, 40, 45, 45, 45
Sumo Deadlift 7×1
95, 105 (rounded back), 95, 95, 95, 95, 95.
food:
porridge & banana
coffee
summer roll
mince & veggies x 3
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 19, 2013 3:40:23 GMT
Wednesday
pretty sore today. and conscious of the advanced WOD on saturday thats gonna be heavy...
bent over rows
8x4
35, 45, 35, 35.
WOD
15:00 AMRAP:
Run, 200 m
5 Chin Up (Strict)s
10 Rear Leg Elevated Split Squat, Rs
10 Rear Leg Elevated Split Squat, Ls
20 AbMat Sit-ups
4 rounds + 100m run
food:
eggs & bacon
coffee
tuna salad
orange
banana
apple
steak & zucchini fritters & salad
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 20, 2013 0:33:03 GMT
Thursday
rest day
food:
porridge
coffee
tuna salad
caramello koala
banana
zucchini fritters
some bacon & sundried tomatoes
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 23, 2013 5:42:24 GMT
Friday
Barbell
Fenris
Dip Clean + Clean 5×1
45, 45, 50, 50, 55
Shoulder press work up to a heavy single
30, 35, 40, 42.5, 45 (PB), 46 (PB!!)
only just grinded out the 46 ;-)
Front squat AMRAP at 80% of your back squat
@ 80kg - 1rep. not in lifting shoes.
food
bacon & sweet potato & eggs
thai noodles & chicken & vegies
steak & salad
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 23, 2013 5:46:29 GMT
Saturday
Advanced training
WOD 1
5-4-3-2-1 of: Deadlift (90kg) / C2B Pull-Ups and Ring Dips
time: 4:48
WOD 2
5-4-3-2-1 of: Ground to overhead (60kg) / HSPU
time: 8:49. mostly power clean & push jerk - beat Dave on first round of G2O - but he got me on the HSPU!
WOD 3
5-4-3-2-1 of: Snatch (40kg) / Lateral Burpees
time: 3:07
smashed. awesome WODs!
food
eggs benedict
coffee
protein bar
sausage sambo
steak & salad & sweet pot mash
orange
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 23, 2013 5:47:30 GMT
Sunday
rest day
rolled out
sore from DL yesterday
food
coffee x 3
eggs & bacon
burger with no bun and hot chips
tuna salad
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 24, 2013 8:37:05 GMT
Monday
Sets : rest 2 mins
8 Back Squats, 65% 1RM | 65 kg
8 Back Squats, 70% 1RM | 70 kg
6 Back Squats, 80% 1RM | 80 kg
6 Back Squats, 85% 1RM | 85 kg
4 rounds of:
10 Power Cleans @ 40kg
10 Lateral Burpee (Over Barbell)s
10 Toes-to-bars
10 mins 17 secs | Rx'd
food
fish oil
coffee
porridge
coffee
tuna salad
caramello koala
orange
chicken curry and rice
coffee
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 25, 2013 2:47:27 GMT
Tuesday 25th September
morning WOD
felt tired!
hang power clean (went lighter than normal - these are coming again this arvo!)
3 Hang Power Cleans | 40 kg
3 Hang Power Cleans | 40 kg
3 Hang Power Cleans | 40 kg
3 Hang Power Cleans | 45 kg
3 Hang Power Cleans | 50 kg
3 Hang Power Cleans | 55 kg
3 Hang Power Cleans | 55 kg
5 rounds, each round for time, of:
10 Push Press
15 Air Squats
20 Kettlebell Swing (Russian)s @ 24 kg
Run, 200 m
Resting 1 min between each round.
13 mins 55 secs | (2 mins 3 secs), (2 mins 57 secs), (3 mins 30 secs), (2 mins 40 secs), and (2 mins 45 secs) | Not Rx'd
changed KG to lower weight for last 2 rounds - REALLY SORE BACK
i blame DL on saturday....
rolled out back.
played around and managed to get strict C2B! yay! did 5 ;-)
played around trying to get a bar MU - but just got good chest to bars. couldnt get my elbows over at all?
was really tired during this WOD & after.
had choc milk and bacon & egg roll & coffee - still tired. maybe not soon enough after training?
tea
lunch = chicken curry and rice
more tea
orange
timeout bar
another timeout bar....
pre-barbell chicken curry and rice
barbell
snatch DL & snatch 10x1
35, 40, 45, 50, 50, 52.5, 52.5 (failed), 45, 45
hang clean and jerk 10x1
55, 60, 65, 70, 70 (pressed out), 65, 65, 65
happy i got up to 70 again. first one felt really easy. maybe not enough rest? very tired and sore and fatigued today and my hand is ripped up.
should press 8x3 @ 30kg
this felt like shit but i got thru it
post barbell food
2 eggs bacon and salad
hot chocolate
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 27, 2013 5:13:18 GMT
wednesday
day off training
porridge and honey
coffee
chicken curry and rice
choc milk
orange
cheese and biccies
vego dinner and salad
choc cake
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 27, 2013 5:17:31 GMT
Thursday
missed breakfast as in a rush
coffee
kebab
orangex2
tea
timeout x2
skill
3 rounds:
strict pullups x3 no band!!
ring dips x4 with band
10 push ups
Barbell
Hang snatch & snatch balance 10x1
25, 30, 35, 35, 40, 40, 45, 45, 45, 50
no misses!
Clean DL & clean and jerk 7x1
45, 55, 60, 60, 60, 65,65
BS 5x2 @ 80
dinner = bacon and eggs
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 30, 2013 10:34:13 GMT
Friday
Day off
Porridge
Curry and rice
Tuna salad
Orange
Sent from my Samsung
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 30, 2013 10:38:38 GMT
Saturday
Advanced training
2 mins on, 1 min off
Rope climbs- 4
Pistols - 53
Double unders- 99
13.1- burpees and snatch one
162 reps
Protein bar
Choc milk
Tuna salad
Party pies
Beer
Sausage roll
Pork burger and chips
Fair bit of booze
Kebab
Sent from my Samsung
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still had a lot of singles in there as well, so lots of room for improvement still.