Friday 11th Feb

Press
60(5) 65(5) 67(5) 68.5(3) 70(3) 72.5(3)

rest 5 min

15-10-5
Thruster 60kg
Toe to bar
3:28

Evening
1 hour snatch practice. Working through progressions, snatch balance, hang snatch, full snatch then a couple of heavy sets of over head squats. Up to 80kg

Thursday 10th Feb

21-15-9
Burpees
Hang Power clean 60kg
5:28

rest 5 min

1000m row
3:20.2

rest 5 min

21-15-9
Burpees
Hang Power clean 60kg
8:16

Wednesday 9th Feb

Razorstorm Feb challenge max pull ups - 57



rest 10 min

Power Clean
80(3) 85(3) 90(3) 95(1) 100(1) 105(x)

rest 10 min

100 wall ball 10kg about 8 min

Tuesday 8th Feb

21x 100kg deadlift
400m run
18x 100kg deadlift
400m run
15x 100kg deadlift
400m run
12x 100kg deadlift
400m run
12:12 - Happy with this time, all deads were unbroken, wasted prob a minute per round waiting for the treadmill to speed up.

rest 10 min

10x dip
10x OH squat 50kg
x 5
9:43

Monday 7th Feb

Front Squat
90(5) 100(5) 110(5) 115(3) 120(3) 125(2)

rest 5 min

50x bench jump
50x kb swing
50x sit up
50x 18kg db hang power clean
800m run
50x back extension
16:55

Friday 4th

Incline Bench
95 (3) 100(3) 102.5(3) 105(1) 107.5(1) 110 (1 with a little help)

rest 5 min

21-15-9
Deadlift 100kg
clapping press up
V sit
5:09

rest 10 min

Death by burpees (every 30 seconds)
10 reps

Thursday 3rd feb

10 min HSPU 50
5 min squats 170-180
2 min pull ups 44-46
1 min press up 34

rest 5 min

run around the block 13:09

Wed 2nd Feb

Jerk

60(5) 65(5) 70(5) 75(3) 77.5(3) 80(3)

10 min rest

500m row
7x thrusters 60kg
x5
13:51

This is the second time I have tried this first was 14 something so happy that I beat my previous time. My legs had no power and hurt from the very first around. So is a boost to the confidence that I went faster than before. Thruster were all unbroken and it didn't feel too heavy.

Tuesday 1st Feb

3x Power clean 80kg
6x Wall CLimb
9x Box Jump
x 5
14:25

Those Wall climbs really hurt

Rest 10 min


AMRAP 10min

5x Burpee
10x Pistol
15x Toe to bar
5 rounds + 5 burpees
focused on doing rounds unbroken

Monday 31st Jan

High Bar BAck squat

140(3) 142.5(3) 147.5 (3) 147.5 (1) 150(1) 152.5(1)

Happy with these, just getting back into high bar back squat as I've been using low bar for about 2 years.

Hero wod Josh

21x 42.5kg OH squat
42x Pull up
15x OH squat
30x Pull up
9x OH squat
18x Pull up

6:23
Ouch on the shoulders

10 min rest

10x Deadlfit 120kg
50x DU
x3 Took my time. Stumbled a few times on DU

Friday 28th Jan

Incline Bench
80(5) 85(5) 90(5) 95(3) 100 (3) 105(2) got 3 with a little help

5 min rest

15-9-6
Burpees
Dips
Power Snatch 50kg

7:44
Happy with that as I did it at 8am

rest 10 min

3x HSPU
6x Hang power cleab 70kg
12x Pistols
AMRAP 10 min

4 rounds + 3 HSPU
Took this one pretty steady

Thursday 27th Jan

20x KB swing
20x Goblet Squat
400m run
x 5
18:25

Did it outside, think it may have been more than 400m

Wed 26th Jan

Jerk

70(3) 75(3) 80 (3) 85(1) (1) )(1)

4 min row 1200/1110
3 min sit up 75/64
2 min box jump 42/42
1 min squat clean 60kg 10/9
rest 3 min
x 2

Tues 25th Jan

WOD 2 from last years sectional. In comp i did it in 8:14

50x Du

3 rounds (3 60kg gtoh, 10 toe to bar)

40 x du

2 rounds (3 60kg gtoh, 10 toe to bar)

30 x du

1 rounds (3 60kg gtoh, 10 toe to bar)

8:09 Very pleased as I beat my time. Struggled a bit with Du today. Toe to bar were no problem

rest 10 min

Row 500m 1 min r x 3

1:44/ 1:50 / 1:48

Took it steady

Monday 24th Jan

High Bar Back Squat

120(5) 125(5) 130(5) 135(3) 140(3) 145(2)

12X body weight deadlift 90kg
12x pull up
12x press up
x12
23.48

All round unbroken apart from last set of pull ups when my hands tore