Back Squat/METCON

Back Squat

80kg,100kg,120kg,130kg,140kg x 2 reps, 150kg x 1 rep (PB)

15 Pull ups inbetween sets.

rest 4 hours

3 Rounds for time:

• 15 HSPUs
• 20 KB Swings @ 24kg
• 25 Burpees
• Row 600m

15:56 Rxd

Past few days

Friday 27th

8 x 400m sprints with 90 secs rest inbetween

1:11-1:07-1:13-1:11-1:15-1:10-1:18-1:08

Push Press and Push Jerk upto 90kg, comfortable but happy to leave it there for now

Sat 28th

Front Squat singles upto 130kg
Full Cleans upto 120kg (PB)

"SHIP"

9 Rounds for time:

• 7 Squat Cleans @ 85kg
• 8 Burpee Box jumps @ 36"

23:40 Rxd

Deads/KBs/MU's

3 Rounds (no time)

• 15 Pull ups
• 10 GHDs

Pull ups are coming back 

15 min window to reach a 1RM Deadlift - 110kg,150kg,190kg,205kg,210kg

rest 5 mins

For time:

• 10 Deads 145kg
• 2 HSPUs
• 8 Deads
• 4 HSPUs
• 6 Deads
• 6 HSPUs
• 4 Deads
• 8 HSPUs
• 2 Deads
• 10 HSPUs

04:18, Deads unbroken, HSPUs - set of 8 and 10 broken

rest 5 hours

20 min rolling clock

• on odd minute 8 KB swings @ 32kg
• on even minute 5 Muscle ups

All swings unbroken and very easy, happy to have them back, MUs unbroken except last set 4+1. 

past few WODs

Saturday 21st

Fight gone Bad - 431 reps PB

Sunday 22nd

10 mins to a Heavy Front Squat  - 130kg

Hang Squat Cleans upto 110kg (PB)
Full Squat Cleans upto 117.5kg (PB)

Mon 23rd

FRANPEE

21-15-9 reps

• Thrusters @ 40kg
• Lateral Burpees 

03:58 Rxd

rest 4 hours

on minute every minute for 10 mins - 10 Toes 2 bar

rest 5 mins

on minute every minute for 5 mins - 2 x 15" rope climbs

Tuesday 24th

For time:

• Run 400m
• 20 Pull ups
• Run 400m 
• 20 HSPUs
• Run 400m
• 10 Pull ups
• Run 400m
• 10 HSPUs
• Run 400m
• 5 Pull ups and 5 HSPUs

First time back on HSPU's first set I was really cautious but after that I was fine and confidence came back

rest 5 hours

Back Squat x 2 reps @ 126kg (90% of 3 RM) on minute every minute for 7 mins

Strict press upto 65kg (equal PB)

Push Press and Push Jerk upto 80kg, really comfortable but didnt want to push it. 

On minute every minute perform 3 Hang Power Cleans

60kg,70kg,80kg,85kg,90kg,95kg,100kg. 20 minutes work, 63 reps.

Front Squats x 3/ METCON

Front Squats 3 x 3

110kg,120kg,125kg PB

rest 10 mins

5 Rounds for time of:

• 5 Muscle ups
• 10 Front Squats @ 60kg
• 15 GHDs
• 20 Push Press @ 40kg

14:43 RXD

Muscle ups unbroken except last set. Push Press's felt strong

1k Row/METCON

For time:

Row 1km - 03:16

rest 5 mins

3 Rounds for time:

• 7 Deadlifts @ 140kg
• 14 T2B
• 21 Double Unders

03:41 Rxd, Deads unbroken; T2B broken up....didnt feel good at all on shoulder

Good days Training

AM


2 muscle ups on the minute,every minute for 10 mins.

No missed reps, really comfortable.

5 mins rest

For time:

• 50 Double Unders
• 20 KB Swings @ 24kg
• Run 400m
• 40 Double Unders
• 20 KB Swings @ 24kg
• Run 400m
• 30 Double Unders
• 20 KB Swings @ 24kg
• Run 400m
• 20 Double Unders
• 20 KB Swings @ 24kg
• Run 400m
• 10 Double Unders
• 20 KB Swings @ 24kg
• Run 400m

13:20 Rxd, Kettlebells were uncomfortable and pulled my shoulder, same as the cleans yesterday....2 weeks rest from these to see if it improves

PM

Press/Push Press/Jerk upto 60kg. All comfortable, however happy to leave it there.

10 Thrusters @ 42.5kg on minute every minute for 10 mins, easy enough but shoulder became sore. 

Back Squats/ELIZABETH

Back Squats 5 repm max

100kg/120kg/130kg/135kg

rest 5 mins

Elizabeth (Power Cleans)

21-15-9 reps for time:

• Power Clean 60kg
• Ring dips

03:38

Cleans n METCON

Work upto a heavy Front Squat - 130kg

Hang Cleans upto 100kg
Full Cleans upto 116kg PB

rest 5 mins

25-20-15-10-5 reps for time:

• Push Press @ 42.5kg
• Toes thru rings

06:26 Rxd, first time on Push press's in a WOD since surgery, all ok.

Past 2 days

Front Squats for singles upto 125kg

15 Min AMRAP

• 10 Thrusters 35kg
• 10 Box Jumps 24"
• 10 GHDs

11+ 6 Thrusters

First time on thrusters in a WOD since surgery

TGU's x 5 @ 9kg,12kg,16kg

Sat 14th

Karen- 150 Wall Balls for time @ 9kg

05:26 Rxd

Past 2 days

For time:

• Run 800m
• 15 T2B
• 5 Burpees
• Run 600m
• 10 T2B
• 10 Burpees
• Run 400m
• 5 T2B
• 15 Burpees

09:33 Rxd

Rest 4 Hours

Power Cleans 5 on minute for 5 mins Touch n Go @ 80kg, Did one set at 85kg and felt my shoulder pull so I stopped

Dirty Dianna

For time:

• 21 Deadlifts @ 110kg
• 50 Double Unders
• 15 Deadlifts @ 110kg
• 50 Double Unders
• 9 Deadlifts @ 110kg
• 50 Double Unders

02:55 Rxd

Rest 4 Hours

5 Turkish Get ups each arm @ 8kg,12kg,16kg

20 min rolling clock, 3 HSPUs on odd minute, 5 Strict Pull ups on even minute

rest 2 mins

10 Ring dips on minute every minute for 10 mins

Ninja Pain,Back Squats,MU n Wall Ball METCON

Ninja Pain

5 Rounds for time:

• 6 Hang Squat Cleans @ 60kg
• 8 Box Jumps @ 24"
• 12 KB Swings @ 24kg

04:43 Rxd, I knew I could hit sub 5, I just wasnt with it last Friday

rest 4 hours

Back Squat 3-3-3-3

100kg/120kg/130kg/140kg

Shoulder press/Push Press/Push Jerk all upto 50kg for sets of 3 (Shoulder felt ok)

For time:

• 7 MU's
• 20 Wall Balls @ 9kg
• 5 MU's
• 20 Wall Balls @ 9kg
• 3 MU's
• 20 Wall Balls @ 9kg

04:01 Rxd, All reps unbroken but my shoulder was really sore throughout, MU's were pretty much strict.

last 3 days

Tues 3rd

For time:

• Run 1 mile
• 20 Deadlifts @ 140kg
• 30 Lateral Burpees
• 40 H/R press ups
• Run 800m

14:38 Rxd

Wed 4th July

Back Squats 5 x 5

100kg/110kg/120kg/125kg/130kg

rest 45 mins

5 Rounds for time:

• 10 Double Unders
• 15 Box Jumps @ 24"
• 30 Air Squats
• 15 Box Jumps @ 24"
• 10 Double Unders

08:45 Rxd

Fri 6th July

"NINJA PAIN"

5 Rounds for time:

• 6 Hang Squat Cleans @ 60kg
• 8 Box Jumps @ 24"
• 12 KB SWINGS @ 24kg

05:45 Rxd

Back Squat and 2 WODs

Back Squat

5-115kg
5-125kg
3-130kg
3-130kg
1-140kg

First time back Squatting without my safety bar since January...Really uncomfortable

rest 1 hour

5 Rounds for time:

• Row 250m
• 5 Hang Power Cleans @ 70kg
• 10 KB Swings @ 24kg
• 15 Burpees

13:12 Rxd, should have went heavier but Im just testing the water with movements

rest 4 Hours

10-1 Reps of Front Squat @ 60kg, 3 Strict HSPUs between sets 

07:21 Rxd, All HSPUs unbroken, I didnt really go for time just made sure I did the sets unbroken

First Muscle ups since January

For time:

• 5 Muscle ups
• 25 Ab-mat Sit ups
• 4 Muscle ups
• 25 Ab-mat Sit ups
• 3 Muscle ups
• 25 Ab-mat Sit ups
• 2 Muscle ups
• 25 Ab-mat Sit ups
• 1 Muscle up
• 25 Ab-mat Sit ups

04:42 Rxd

First time back on the rings since January, all MUs unbroken but a real challenge