Kristy
Junior Member
Posts: 77 
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Post by Kristy on Sept 30, 2013 10:41:28 GMT
Sunday
Hungover...
Coffee
Maccas egg mcmuffin and hash brown
Roast chicken and salad
Corned beef and roast veggies
Hot chocolate
Sent from my Samsung
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Sept 30, 2013 10:47:06 GMT
Monday Porridge and honey Coffee Corned beef and veggies Orange Banana Wod Power snatch, hang snatch and overhead squat- enom 10 mins at 40kg 5 rounds 5 thrusters at 40kg 7 lateral barbell burpees 9 chest to bar Time 10.01 sec Post Wod protein shake with milk 2km row- 8.32 sec Dinner Barra and steamed veggies Sent from my Samsung Attachments:
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Oct 8, 2013 0:35:19 GMT
Tuesday -
WOD
Back Squat 1x8 at 65% 1RM
Back Squat 1x6 at 75% 1RM
Back Squat 1x4 at 85% 1RM
Back Squat 1x4 at 90% 1RM
Rest 2 mins between sets.
FT: Deadlifts and Ring Dips : 14 mins 33 secs | Not Rx'd
10 Deadlifts, 70kg
10 Ring Dips
9-8-7-6-5-4-3-2-1
ring dips on squat stand with yellow band - then orange band. DL felt good and easy.
Skills
3 sets of 4 C2B, 8 Push Up
Barbell
snatch 10x3
35, 40, 45, 46.5, 47.5, 49, 50, 50, 45, 45
Hang clean pull with rest at knees, hang clean, then clean & jerk - 10x1
45, 50, 55, 50, 50, 50, 50, 50, 50, 50
Back squat
1x8 @ 70kg
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Oct 8, 2013 0:39:17 GMT
Wednesday
Filthy Fifty
Rx-ed the Knees to elbows - BOOM! All singles but.
50 Box Jumps, 20 in
50 Pull Up (Jumping)s
50 Kettlebell Swings, 16kg
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 15kg
50 Back Extensions
50 Wall Balls, 14 lbs
50 Burpees
50 Double Unders
Time: 26:11.
6 mins longer than last time (not RX) :-(
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Oct 8, 2013 0:41:56 GMT
Thursday
Skills
3 times:
4 Chest to bar (yellow band)
8 Push ups
Barbell
Pause snatch pull, Hang snatch, Snatch - 10x1
35, 40, 40, 42.5, 42.5, 42.5, 45 ,45 , 47.5, 47.5
Behind neck jerk 6x2
45, 50, 55, 60, 60, 55
Shoulder press 5x2 @ 36kg
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Oct 8, 2013 0:42:55 GMT
Bay run in morning
Skill work
3x
10 GHD sit ups
10 back extensions
4 chest to bars yellow band
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Oct 8, 2013 0:46:46 GMT
Saturday
Advanced training
WOD 1
Complete as many reps as possible in 4 minutes of:
1 Clean (power or full) (60kg)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder.
5 rounds +4
Rest exactly 8 minutes, and then:
WOD 2
Complete as many reps as possible in 4 minutes of:
1 Clean (power or full) (45kg)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
5 rounds + 10
Rest exactly 8 minutes, and then:
Partner WOD
Complete 6 Rounds of:
150 Meter Run
25 Kettlebell Swings (24 kg)
50 Double-Unders
(Alternate rounds with partner.... Penalty: if either the KB or DU's are broken there is a 10 burpees for each break to be completed at the end of WOD)
Partnered with Emily. KB swings all unbroken. DU: broke first set twice, second set once and last round unbroken!
The wakeboarding session :-)
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Oct 9, 2013 0:58:06 GMT
Sunday & Monday - off
Tuesday
WOD
Back Squat : 6 @ 70%, 6 @ 80%, 3 @ 90%, 2 @ 95% : Completed | 70 kg, 80 kg, 90 kg, and 95 kg (0) | Rx'd
Sets
6 Back Squats, 70% 1RM | 70 kg
6 Back Squats, 80% 1RM | 80 kg
3 Back Squats, 90% 1RM | 90 kg
0 Back Squats, 95% 1RM | 95 kg
failed the 95s. Got too low? Couldnt get up.
Chipper:
Run, 1000 m
25 Double Unders
25 Power Snatches @ 30
25 Burpees
25 Double Unders
10 mins 59 secs | Rx'd
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Oct 15, 2013 2:55:09 GMT
Wednesday
Every 1 min for 6 mins:
5 Strict Pull-ups
AMRAP Handstand Push-up (Strict) - 1 abmat
Total strict HSPU - 15
Every 1 min for 6 mins:
8 Pull-ups
AMRAP Handstand Push-up - 1 abmat
Total kipping HSPU - 16
Every 1 min for 12 mins:
5 Hang Power Cleans, 50 kg
Run, 200 m
finished - didnt miss any.
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Oct 15, 2013 2:58:50 GMT
Thursday
AMRAP 15 mins: Wall Balls, Toes To Bars and Box Jumps :
15:00 AMRAP:
10 Wall Balls, 20 lbs
10 abmat sit ups
10 Box Jumps, 24 in
8 rounds + 10 Wall Balls
Sets
10 Deadlifts | 60 kg
10 Deadlifts | 60 kg
10 Deadlifts | 60 kg
Barbell
Snatch - pause at knee + pause at floor 8x1
35, 40, 42.5, 45,45, 46, 47, 49
Clean and jerk: 7x2
45, 50, 55, 60, 60, 60, 60
Shoulder press 1x8 @ 70% = 32kg
Did 9!
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Oct 15, 2013 3:00:10 GMT
Friday & Sat - rest days
Sunday = SWS games day
Did 75 clean & jerk and 85kg squat clean!!
Then Yoke running and some kb work then back on the yoke.
Monday - rest day. Sore hips and shoulders.
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Oct 21, 2013 22:45:00 GMT
Tuesday
Sets
5 Back Squats, 75% 1RM | 75 kg
5 Back Squats, 80% 1RM | 80 kg
3 Back Squats, 85% 1RM | 85 kg
2 Back Squats, 90% 1RM | 90 kg
1 Back Squat, 100% 1RM | 100 kg
WOD
AMRAP 5 mins: Push-ups and Kettlebell Swings
4 rounds + 2 push ups
AMRAP 5 mins: Power Cleans and Wall Balls :
6 rounds
Barbell
Snatch 8x1
35, 40, 42.5, 45, 47.7, 50, 52.5, 55, 57.5, 60 fail, 60 fail, 60 got it!! 62 fail
low hang clean an djerk 7x1
45, 55, 55, 57.5, 60, 62.5, 65
Back squat
3x2 @ 85kg
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Oct 21, 2013 22:46:25 GMT
Wednesday - missed training
thursday
turkish get ups -
10 in 5 mins @ 16kg
"Tabata" - Dumbbell Push Press, Double Unders, Ring Rows and Kettlebell Goblet Squats :
40 reps |
minimums: 7 + 21 + 5 + 7
Tabata Dumbbell Push Press
Tabata Double Under
Tabata Ring Row
Tabata Kettlebell Goblet Squat
barbell
low hang snatch 8x1
35, 45, 35, 40, 45, 45, 45, 47.5, 47.5
clean and jerk 7x1
45, 50, 55, 60, 65, 67.5, 70, 72.5 failed
shoulder press
6x2 @ 30kg
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Kristy
Junior Member
Posts: 77
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Post by Kristy on Oct 21, 2013 22:52:05 GMT
Friday - day off
Saturday
WOD
Sets : rest 2 mins
4 Back Squat (High Bar)s, 70% 1RM | 70 kg
4 Back Squat (High Bar)s, 75% 1RM | 75 kg
4 Back Squat (High Bar)s, 80% 1RM | 80 kg
4 Back Squat (High Bar)s, 85% 1RM | 85 kg
Grace - 30 C&J @ 42.5kg: 2:43
Barbell
Snatch 5×1 80%
(50kg)
Clean and jerk 5×1 80%
(60kg)
Sumo deadlift 1×6 80% (80kg) - actually did 12
playing with glute bridges
best was 2 @ 120kg, 3/4 of a rep at 140....
25 reps at 60kg
Bench
did 60kg easy and sooo close to 65!
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