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28 Nov 11
Endurance:
5x100m sprint
max effort, 3-5min recovery
Strength:
Power Clean 10x1 (80 90 95PR 100 100PR 100PR 102 102full clean 105 105)
Shrugs Snatch Grip 3x5 (110, 140, 150) Clean Grip 5x3 (150 160 170 170 170)
Rows 3x8 (100)
Conditioning: 5 rounds, 1min rest between each:
10 heaves
10 ring dips
10 pushups
Dura:
MWOD
First session back after a few weeks bush. No idea where the log for the rest of the week before I went out has gone, but suffice to say it was a heavy week of near PRs. Lost somewhere between 4-6kg over the past fortnight, so looking to put that back on for Christmas. Today hurt.
07 Nov 11
Endurance:
5x400m interval sprint
Target 1:30, Rest 2:30
1:30, 1:15, 1:20, 1:18, 1:25
Strength:
Power Clean 10x1 (80 90 95PR 100 100PR 100PR 102 102full clean 105 105)
Hang Cleans 4x5 (60 70 72.5 75)
Conditioning: 8min AMRAP
7 Push Press (50)
7 Pushups
7 Box Jumps
7 rounds
Dura:
MWOD
Have changed the program again for this week to formalise the sprinting/intervals. Will post an update at some point, but this is the aim for summer training over the break.
04 Nov 11
Strength:
Heaves 7x8 (20)
Deadlift 3x5 (145)
Hang Cleans 5x5 (60 65 70 70 70)
Conditioning:
Recov. Swim
Dura:
MWOD
03 Nov 11
Strength:
Push Press 6x3 (65 70 70 72.5 75x) 6x1 (75 77.5 80PR 82.5PR 85PR)
Back Squat 5x5 (102.5)
Conditioning: 5 rounds
1min cal row
1min to do 10plyo pushups
116cal
Dura:
MWOD
Strong. Awesome. [TTMJ link]
Fire Up
02 Nov 11
Strength:
Bench 5x5 (92.5)
Party Pumps
Conditioning:
Max Overgrasp Heaves
Max Mixed Grip
Max Undergrasp
Rest 3 min between attempts, then repeat with 1 min rests
3min: 21/12/15, 1min: 12/8/8
Dura:
MWOD
01 Nov 11
another bulk update.
Strength:
Heaves 7x7 (20)
Push Press 5x5 (60 70 72.5 72.5 72.5)
Front Squat (102.5 fail reset to 92.5)
Conditioning: 10-9-8-7-6-5-4-3-2-1
Strict Heaves
Ball Slams
Time 6:56
Dura:
MWOD
31 Oct 11
another bulk update.
Strength:
Power Clean 8x1 (70 80 85 90 95 95 90 90)
Hang Power Clean 3x5 (60 65 70)
Conditioning: “Small” (mod - 2rounds instead of 3)
1km row
50 box jumps (24”)
50 burpees
800m run
28:30
Dura:
Max Height Box Jump (7 plates + 24” box)
MWOD
