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Post by mikaila on Sept 20, 2013 10:14:29 GMT
New and improved training journal.
16.9.13-22.9.13
Monday: wod. 21-15-9.45kg FSQ and 16kg KB swing.
Strength. Worked up to 1 max rep FSQ 70kg PB resting arm day 1 of 14
tuesday: swimming 45mins.
Lifting. Jerks from behind the neck, worked up to heavy single 50kg. Arm okay, tight in elbow.
BSQ 5x3 65kg. Didn't make it to 70kg.
sumo deadlift 7x1 got 2x90kg and failed last attempt.
Mobility: elbow floss. Good warm up.
wednesday: wod. MY QUADS HAVEN'T HURT THIS BAD IN EVER! 15min amrap. 200m run. 20kg KB swings x5. Split lunges x20. Sit ups x20.
thursday: swimming
Lifting: plyometrics. Seated box jump (24"+15&5kg plates) 3x10. And weighted box jumps (8kg DB)5x5.
FSQ 2x5 50kg (nice and light)
Good mornings 5x5 25kg (increase weekly)
Great warm down stretching!!!
Friday: rest day. Trigger point, stretches.
saturday:5x5 of weighted box jumps (9kg.20")and seated box jumps (24"5,20,15kg plates). Find 5 rep max BSQ 62.5kg. Mobility for shoulders etc.
sunday: rest day!
Notes:
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Post by mikaila on Sept 30, 2013 10:58:43 GMT
23/9-28/9
Monday: crossfit. 4 rds 10 FSQ 45kg, 10 burpees, 10 GHDs. (Squats unbroken, pushed. Burpees still need to drop faster). 9mins 36secs.
Mobility.
Tuesday: swimming 500m (getting better). BSQ 5x5 90%of Saturdays 55kg. GHD leg curls 5sets max reps (5-7) + black band. Shoulder press 6x3 25kg. Mobility. 100 hollow rocks.
Wednesday: crossfit. 15min amrap run 200m, 10 alternating pistols, 30 DUs. 4rds 200m + 9 pistols. Could not/did not push hard on run. Full grandma style! Mobility. Dead lifts 8x3 65kg/75kg for remaining sets.
Thursday: swimming 500m. Really getting better! Lifting. BSQ 5x2 50kg (80% of Tuesdays), so light but went with it. SPEED WORK - 5x5 of box jump weighted 10kg dumb bells and seated box jumps (medium box with 2x20kg on top). SomeY W T I M movements. Sore the next day from T in collarbone. 25 each of tuck ups, v ups, superman rocks, hollow rocks.
Friday: crossfit. 3rds. 10 shoulder press each arm (7kg dumbbell). 20 box jumps. 60m farmers walk 16kg KB each hand - focussing on technique, shoulders back, etc.3 rds of 1 min max effort burpees 1 min rest = 44 burpees. No heart! Got 17 in 2nd rd and that was pushing myself lol!
Saturday: find max 5 rep BSQ 70kg. Shocked! 5x5 good mornings 30kg. Speed work 5x5 seated box jumps (24" + 2x 20kg & 10kg - for last 3 sets - weight plate) and weighted box jumps (10kg then 12.5kg last 3 sets). 1x8 sumo dead lifts 65kg.
Act fast because life isn't that long.
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Post by mikaila on Oct 22, 2013 23:29:12 GMT
29/9-6/10/2013
monday: crossfit wod. 5rds, 5 thrusters 25kg, 7 lateral burpees, 9 ring rows 7.52mins. Strength bent over rows 5x5 35/35/37.5 for last 3
tuesday: swimming 500m. 50m no break freestyle! BB. BSQ 5x5 90% of Saturday 63kg - felt heavy. Cleans complex 10x1 hang pull-hang clean-clean-jerk. 25kgx4; 30kgx2;35kg&40kgx2 no jerk. Mobility.
wednesday: filthy 50 26.59mins. 5 mins off last time  . But sub pull ups for hollow rocks, sub K2E for abmat sit ups. (See note re per.)
thursday and Friday: rest day, uni work, lazy Friday.
saturday: find max 5 rep BSQ 65kg < 5kg  and that 65kg was a real effort! c&j 35-40kgs. Tabata wall balls 14 pound 10ft line and burpees (score stored on tmblr).
sunday- rest
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Post by mikaila on Oct 22, 2013 23:38:10 GMT
7/10-13/10/2013
Monday: rest. P/h
Tuesday: BB. FSQ 5x5 59kg - heavy. R hip tilting down.cleans 7x1 (clean-clean-jerk-jerk)35,40,40,45,45,50,50kg(failed last jerk).
wednesday: wod. See notes.
Thursday: Swimming 500m. BB. 7x2 clean&jerk 35,40,40,45,45,50,52.5. 2x5 BSQ 50kg. Shoulder press 1x8 27.5kg didx7.
friday. Wod see notes.
saturday: I think I did some clean and jerks. Light session.
sunday: smack down! C&j ladder 55kg jerk, 60kg jerk. Yoke carry. KB workout.
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Post by mikaila on Oct 22, 2013 23:41:56 GMT
14/10/13-20/10/13
Monday: wod, no data taken!
Tuesday - Sunday: went away. Ate food. Slept a lot.
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Post by mikaila on Oct 27, 2013 10:23:26 GMT
21/10/13 - 27/10/13
Monday: unwell
Tuesday: snatch 8x3 25/25/25/30/30/32.5/35/35kg finally snatching again! 7x1 clean-hang clean-high hang clean 35/35/37.5/40/45. 5x3 jerk 35/35/37.5/40/45. 1x6 BSQ 60kg squat heavy! Swimming 900m before bb.
Wednesday: omg some horrible wod! DNF. See notes. 50 each of hollow rocks and superman rocks.
Thursday: swim 900m. Snatch 3 position 8x1 25/25/27.5/30/30/32.5/35. C&J 5x3 35/35/40/42.5/42.5. Shoulder press 5x2 25/27.7/27.5 failed second press at 30kg.
Friday & saturday: L.A.Z.Y
Sunday: lift off snatch 35/40/failed 45. C&J 50/55/failed 60.
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Post by mikaila on Nov 9, 2013 7:11:03 GMT
28/10/13- 3/11/13
monday: strict chin ups 5x5. Push ups5x8. BSQ 5x5 55kg - aiming for 65 but no. Shoulder press 6x2 25/25/25/27.5/27.5/30. Handstand holds (6 sec) walks (4 steps super controlled). HSPU with ab mats. Back and front levers with bands. 50 each hollow rocks and superman rocks.
Tuesday: swim 1km. Too tiring so moving swimming to another day (still undecided??). Snatch pull-snatch-hang snatch pull 8x1 25/25/27.5/35/35/37.5. C&J 6x2 45kg. BSQ 6x2 50kg.
Wednesday: wod - see notes.
Thursday: ? Waiting for notes
Friday: I think it was a lazy day.
Saturday: hero wod day. Ahg. 94 reps.
Sunday: rest day
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Post by mikaila on Nov 9, 2013 8:39:56 GMT
4/11/13-10/11/13
Monday: pyjama day
Tuesday: -
wednesday: snatch balance 5x1 35/35/37.5/40/42.5. Push press + split 10x1 only did 5 30/35/35/37.5/40 as did jerk balance and split jerks in class. Wod - no notes taken.
Thursday: morning: pause at knee snatch 10x1 25/30/30/30/30/30/32.5. Pause at floor plus knee clean 7x1 iDK weight. BSQ 3x1 65/65/67.5. Afternoon: 2(floor & knee pause snatch 10x1) 25-40kg 40 was so easy.front squat and split jerk 7x(2+1)worked up to 55kg. Shoulder press 5x2 25/25/27.5/30/30. Handstand work in morning (pike to handstand I think)
Friday: 200m row x5. Handstand work. Chest to bars with black band. Mu transition work. Some assisted MUs. 50 GHDs sit ups.
Saturday: snatch 3x25 kg/2x30kg/1x35kg/3x30kg/2x35/1x37.5/3x35/2x37.5/1x40 (failed 40 twice than power and then dropped about half way. Was tired today)clean and jerk 5x1 47.5kg. SDL 1x2 80 kg
Sunday: bay run with mrs cooper. 45mins aprox. Pukie 300m away from finish line, kept running so RXd!!!!
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Post by It's me on Dec 2, 2013 3:03:44 GMT
11/11/13 to 17/11/13 Monday - rest day. Recover from bay run. Tuesday - bb. 7x1 snatch 37.5kg. Clean and jerk 3x3 35kg, 2x2 40kg, 1x1 45kg. 3x3 40kg, 2x2 45kg, 1x1 50kg BSQ 1x2 67.5kg difficult! Wednesday - weighted chin ups 6x3 2.5/5/6.25/7.5/8.75/10kg - annoyed I didn't get trained on muscle ups so made chin ups worth it! 3rds 15 HPC 42.5kg 15 burpees 9.43mins (heavy lifts. Slow burpees. Overall slow) Thursday - barbell. Snatch balance + snatch7x1 30/30/32.5/32.5/35/32.5/35kg psyched out at 35kg. Power clean + front squat - 45/45/50/52.5/52.5/55/55kg Shoulder press - 3x1 damn didn't record weight. I remember getting 30 or 32.5  Friday - off. Lazy girl. Saturday - 6km run. Gassed myself, nothing like bay run last week. John and I set a pace too fast for me to pace myself and more likely to cry when his around. Felt congested in nose and tight chest though. Yoga at home. Sunday - 100 burpees 9.29mins. |
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Post by It's me bitches! on Dec 2, 2013 3:15:05 GMT
18/11/13 to 24/11/13 Monday - wod. See notes. Tuesday - yoga at home. Bb -power snatch and snatch 7(1+3) 25/27.5/30/30/32.5/35/35kg C&j 6x3 40/42.5/45/45/45/45 Back squat - 5x2 53kg Wednesday - wod. See notes. Did not try! Where the fuck is my head at? Thursday - hill sprints. 10x30seconds. Go me! Good girl! Barbell - snatch 10x1 35/35/35/35/35/35/40/40/40/40 HELLO SOLID 40s. Dropping well. Power clean + split jerk 8x1 45/50/50/50/52.5/52.5/55/failed cleaning 57.5kg Shoulder press - 1x2 30kg - damn that was hard.wtf?!? Friday - rest day. Lazy. Did heaps of uni work actually.... Saturday - wedding. I hate family. Sunday - yoga and mobility session with Johnny on a balcony overlooking water. |
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Post by Miki on Dec 2, 2013 3:26:51 GMT
25/11/13-1/12/13 Week away. DID NOTHING BUT GET HIGH AND EAT A SHIT TON OF CALORIES. no comment.I did go swimming a bit so count that as my exercise  Interestingly wrist and knee are sore from doing nothing. Posture is messed up. Oh boy!!! Jacked my neck and back doing handstands - twice. I guess it's time to look forward and regain my power and control! Tonight's (Monday) wod is going to suck but I'm cool with that. |
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Post by Mik on Dec 23, 2013 0:49:39 GMT
2/12/13-8/12/13 this week doesn't exist in my notebook. So confused....where was I? Have pics of bb. Did I not wod?? I think I did 10 rds of Cindy on Wednesday.
Bb Tuesday pic: BB - snatch 5x1 35/37.5/40/42.4/42.5?? Not sure weights TBH. Clean 5x1 45/50/55/60/62.5 couldn't get up. SDL 72.5kg. 5x1
Thursday: snatch balance 5x3 25/27.5/30/32.5/32.5kg. Jerk from rack: 5x1 45kg. Front squat 5x2 55kg 80%
Saturday: hang snatch high pull plus hang snatch 5x2 30/30/32.535/37.5kg. Power clean 5x2 50/55/55/55/57.5kg. Clean pull 5x5 65kg.
Was Friday the lifting meet? Snatch 37.5/40/got under 45 but fell on my butt. Quickest drop In The history of me dropping. Clean 55/57x/57
Sunday massive walk on beach and swim. Beautiful!
9/12/13 to 15/12/13
Monday: died in the wod. 5rds 200m run, 15 BP burpees, 10 Gob SQ. was SO annoyed at myself. Just walked around dying.
Deadlift 5x2 63kg.
Tuesday. Run training with Renee. Quick mile and 3 x 300m sprints. I can run! Just not in wods?? Haven't done Renee's run in ages (nor had she) and I fucking ate that mile! I remember how hard that block used to be.
Hang snatch 4x4 25/30/32.5/35kg. FSQ6x6 50/50/46/46/46. Clean pulls 3x3 65kg.
Wednesday 100 burpees 9.09mins. Wod see notes. Less dying happened. Actually pushed which is actually me fighting with my mind. Crazy Russian kettle bells 20kg EMOM 20/15/15/15/15 reps. Max effort L-sit 10s RX then 10s knees x3
Thursday run training 4 x 600m "sprints" 3.51/3.32/3.40/3.52. I beat my mind, tiny victory!
Bb. Hang clean 4x4 45/45/47.5/50
BSQ 7x5 70% 52.5kg felt like a 5. Snatch pull 3x3 60/62.5/62.5kg
Friday. 100 burpees 9.18
Bb behind neck jerk 4x4 35/40/40/45 last set dodgy.
FSQ 8x4 52.5kg
Clean pull4x2 67.5kg
Saturday Sunday rest.
Okay think that's right.
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Post by Mik on Dec 23, 2013 1:06:37 GMT
Friday last week - did wod. 15min amrap run was good. Burpees felt quick. T2b not kipping continuously. Shoulders gassed from bb in open!
16/12/13-22/12/13
Monday wod 5 rds for time. See pic.
Tue bb hang clean 3x3 45/50/50. BSQ 10x3 30 sec rest 45kg. Snatch pull 4x2 55kg.
Wednesday 100 burpees 9.46, soo fatigued. John not well, skip wod.
Thursday bb behind neck jerk 3x3 35/40/45 much better on 45! FSQ 6x6 45x1 then 50kgx5 70% yeah I counted a warm up set! Cl. Pull 3x3 70kg.
Friday not feeling great. Quick dip at pools.
Saturday bb hang snatch 30kg I think, horrible but move on to squats. BSQ 7x5 56x2 then drop to 52.5kg x5 so they were a struggle. Snatch pull 3x3 60kg. 3 runs around cfm block. Swim at beach.
Sunday walk on beach and swim.
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. But sub pull ups for hollow rocks, sub K2E for abmat sit ups. (See note re per.)
and that 65kg was a real effort! c&j 35-40kgs. Tabata wall balls 14 pound 10ft line and burpees (score stored on tmblr).
