Bench Press
100(3) 110(3) 115(3) 120(1) 125(1) 127.5(1)
Just short of a pb, it was a friday workout so never going to set any new records.
AMRAP 20 min
10x toe to bar
10x hang power snatch 30kg
10x 50kg db deadlift (5 on each arm)
10 rounds + 2 toe to bar
All rounds were unbroken, only my finger which the skin came off. so took a little time to plaster it back up.
School of Strength was born out of rebellion to traditional fitness training methods of long slow duration cardiovascular exercise and muscle isolation bodybuilding techniques. School of strength uses old school training methods. We train outdoors using bodyweight, strongman training, sledgehammers, gymnastic rings, sleds, kettle bells, sandbags, barbells, tractor tyres, dumbbells plus many more effective training methods. This old school methods get results and get them quick.
Friday, 21 January 2011
Thursday 20th jan
30x squat
30x push up
400mish run
x 5
13.:34
Did this on a field which was fun, ground pretty uneven, and not sure whether it was 400m
30x push up
400mish run
x 5
13.:34
Did this on a field which was fun, ground pretty uneven, and not sure whether it was 400m
Wed 19th Jan
Clean and Jerk
60(5) 65(5) 67.5(5) 70(3) 75(3) 82.5(3)
Happy with the clean and jerk, my technique is improving, although no bumper so i couldn't drop the weights.
10x burpee
5x back squat 100kg
3x hspu
x 7
11:42
Great metcon, I was on for 10 min at half way but the hspu slowed down towards the end.
60(5) 65(5) 67.5(5) 70(3) 75(3) 82.5(3)
Happy with the clean and jerk, my technique is improving, although no bumper so i couldn't drop the weights.
10x burpee
5x back squat 100kg
3x hspu
x 7
11:42
Great metcon, I was on for 10 min at half way but the hspu slowed down towards the end.
Tuesday 18th Jan
Elizabeth
21-15-9
Squat clean 60kg
ring dips
8:38
Squat clean were steady, dips are a weakness of mine, although this was still a 3 minutes pb so can't complain.
10 min rest
10x Hang power clean 20
20x 24kg kb swing
30x oh squat 20kg
40x push up
50x pull up
60x situp
70x push press 70kg
80x squats
90x flutter kick
100x double under
21:09
This was a good one as I could keep moving through the exercise, stumbled a bit on double unders.
21-15-9
Squat clean 60kg
ring dips
8:38
Squat clean were steady, dips are a weakness of mine, although this was still a 3 minutes pb so can't complain.
10 min rest
10x Hang power clean 20
20x 24kg kb swing
30x oh squat 20kg
40x push up
50x pull up
60x situp
70x push press 70kg
80x squats
90x flutter kick
100x double under
21:09
This was a good one as I could keep moving through the exercise, stumbled a bit on double unders.
Monday, 17 January 2011
Mon 17th Jan
Deadlift
160(3) 180(3) 185(3) 190(1) 195(1) 201(1) 210(x)
Three pb's 185, 195 and 201. That 200kg has been a long time coming
5 min rest
On the min for 10 min
3x thrusters 60kg
3x pull up
when 10 min is up 1 min rest
Max reps thruster (14) straight into max rep pull up (28)
160(3) 180(3) 185(3) 190(1) 195(1) 201(1) 210(x)
Three pb's 185, 195 and 201. That 200kg has been a long time coming
5 min rest
On the min for 10 min
3x thrusters 60kg
3x pull up
when 10 min is up 1 min rest
Max reps thruster (14) straight into max rep pull up (28)
Thursday 13th Jan
2x spinning class, and a body pump class
Amrap 15min
250m row
25 press up
7 rounds 24 press up. Could quite get that last one.
10 min rest
21-15-9
chest to bar pull up
kb swing
5:21
Amrap 15min
250m row
25 press up
7 rounds 24 press up. Could quite get that last one.
10 min rest
21-15-9
chest to bar pull up
kb swing
5:21
Wed 12th Jan
Clean and Jerk
70(3) 75(3) 80(3) 85(1) 90(1) 95(1)
Rest 5 min
25x pull up
50x deadlift 60kg
50x press up
50x box jump
50x floor wiper 60kg
50x db clean and press 16kg
25x pull up
17:01
70(3) 75(3) 80(3) 85(1) 90(1) 95(1)
Rest 5 min
25x pull up
50x deadlift 60kg
50x press up
50x box jump
50x floor wiper 60kg
50x db clean and press 16kg
25x pull up
17:01
Tues 11th Jan
In a 10 min window run 1 miles then in time remaining establish max ring dips (47)
5 min rest
In a 10 min window row 1600m then in the time remaining establish max burpees (43)
10 min rest
10x front squat 60kg
10x chin up
x 5
7:10
5 min rest
In a 10 min window row 1600m then in the time remaining establish max burpees (43)
10 min rest
10x front squat 60kg
10x chin up
x 5
7:10
Mon 10th Dec
Deadlift
140 (5) 160 (5) 165 (5) 170 (3) 175 (3) 180(5)pb
15xoh squat 50kg
20x box jump
x5 12:35
140 (5) 160 (5) 165 (5) 170 (3) 175 (3) 180(5)pb
15xoh squat 50kg
20x box jump
x5 12:35
Tuesday, 11 January 2011
Help for Heroes Charity Day
Here is event 1. Oasis vs 7 Para regiment. 4000m team row we won. Think I pulled a 1:34 average which was very happy with
Wednesday, 5 January 2011
Wednesday 5th Jan
Tried Again Faster competition WOD today. Probably wasn't the best idea as it involved the press, which I have done for the last three days in a row.
9x Back squat 70kg
7x burpees
5x push press/jerk 70kg
amrap 6min.
After a false start (the person timing me stopped the watch half way through my first round) i got 4 rounds. Was happy with that. The top guys are getting around 5 round. With fresh shoulders I recon i can do 5. Not today though.
Here's my attempt
After about 10 min rest I did some rowing 30 sec work/ 30 sec rest x 10 where between 145 and 157m
9x Back squat 70kg
7x burpees
5x push press/jerk 70kg
amrap 6min.
After a false start (the person timing me stopped the watch half way through my first round) i got 4 rounds. Was happy with that. The top guys are getting around 5 round. With fresh shoulders I recon i can do 5. Not today though.
Here's my attempt
After about 10 min rest I did some rowing 30 sec work/ 30 sec rest x 10 where between 145 and 157m
Tuesday 4th jan
Fran
21-15-9
42.5kg thrusters
chin up
2:47 my or is 2:42. Yesterday's WOD really took it out of me and legs and shoulder were tired. My transition was good, and didn't stop at all but my movement in the thruster and chins was slower than i am capable of. Just wasn't firing that quickly today.
15 min rest
a. max thruster 3 min 20kg 40-50reps
b. max clapping press up 3 min 36 reps
c. max du 3 min 80
d. max squat jump 2 min 52
e. max oh squat with stick 2 min 58
f. max kb swing 24kg 2 min 40
1 min rest between sets
That was fun
21-15-9
42.5kg thrusters
chin up
2:47 my or is 2:42. Yesterday's WOD really took it out of me and legs and shoulder were tired. My transition was good, and didn't stop at all but my movement in the thruster and chins was slower than i am capable of. Just wasn't firing that quickly today.
15 min rest
a. max thruster 3 min 20kg 40-50reps
b. max clapping press up 3 min 36 reps
c. max du 3 min 80
d. max squat jump 2 min 52
e. max oh squat with stick 2 min 58
f. max kb swing 24kg 2 min 40
1 min rest between sets
That was fun
Monday, 3 January 2011
Monday 3rd Jan
Box Squats
140(3) 140(3) 140(3) 145(1) 150(1) 152.5(1)
800m run then
3 circuits of
50x deadlift 60kg
30x db push press 20kg
20x press up
then 1000m row to finish
25 min
This was hellish. The volume of the deadlifts was the thing that made it really hard
140(3) 140(3) 140(3) 145(1) 150(1) 152.5(1)
800m run then
3 circuits of
50x deadlift 60kg
30x db push press 20kg
20x press up
then 1000m row to finish
25 min
This was hellish. The volume of the deadlifts was the thing that made it really hard
Sunday, 2 January 2011
Sunday 3rd jan
Did the wod from Crossfit mainsite today.
AMRAP 20 min
10x52kg push press
10x24kg kettlebell swing
10xbox jump (was supposed to be 24 inch I used 26inch)
did 11 rounds. Happy with that for a Sunday afternoon workout.
AMRAP 20 min
10x52kg push press
10x24kg kettlebell swing
10xbox jump (was supposed to be 24 inch I used 26inch)
did 11 rounds. Happy with that for a Sunday afternoon workout.
Saturday, 1 January 2011
Friday 31st December
Press
60(5) 65(5) 67.5(5) 70(3) 72.5(3) 75(5)
5 hspu
10 deadlift 140kg
15 db thrusters 20kg
20 ctb pullups
25 SDHP 60kg
30 Box Jumps
35 KB swings 24kg
40 press ups
45 squats
50 press ups
Great workout in the gym after it closed. The SDHP sucked!!!
60(5) 65(5) 67.5(5) 70(3) 72.5(3) 75(5)
5 hspu
10 deadlift 140kg
15 db thrusters 20kg
20 ctb pullups
25 SDHP 60kg
30 Box Jumps
35 KB swings 24kg
40 press ups
45 squats
50 press ups
Great workout in the gym after it closed. The SDHP sucked!!!
Thursday 30th Dec
07:00 45 min spinning
07:45 1/2 cindy 5xpull up 10x press up 15x squat - 10 rounds + chinup
09:30 Pump class
12:30 30 min spin class
13:30 10x deadlift 100kg, 10x pull up (strict) x 2 1:17
14:00 100m sprint, 1 min r x 10
10 min rest
50 kb swing for time 24kg 1:44
07:45 1/2 cindy 5xpull up 10x press up 15x squat - 10 rounds + chinup
09:30 Pump class
12:30 30 min spin class
13:30 10x deadlift 100kg, 10x pull up (strict) x 2 1:17
14:00 100m sprint, 1 min r x 10
10 min rest
50 kb swing for time 24kg 1:44
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