- Strength -
Power Snatch 8×2@70-80%: 40-50kg PwrC&J 5×2@75-85%: 50-65kg Front Squat 5×5@75%: 72kg
0 — two during warm up, none during WOD, stayed behind and got one more rep.
9:54 @80kg, tall box.
50kg (60×1) Had 60×3 before. Balance and wrist strength were off.
Jackie 9:56 — Too many breaks in the thrusters and pullups.
At home — subs and scaling
100 d/us 20 hspu 40 situps 30 dips 20 goblet squats 16kg
12:37 — d/us took 3min, need to work on my second 50.
Squat Clean & Split Jerk 1RM: 70kg Weighted Pullup 1RM: 32.5kg Weighted Dip 1RM: 20kg (Dip station) 5min Max Weighted Pullups @80%: 8 @26kg (7 underarm grip) 5min Max Weighted Dips @80%: 14 Ring Dips @15kg
10 / 10 / 10 / 11 / 12 // Rx’d Equaled some scores for the last round (only one that counts!)
70 / 80 / 100 / 105 / 110 // 6rnds @24kg (5emom + 1:02)
3 / 8 4rnds @50kg
- Running -
20min threshold: Very roughly 3.7km ~ 3.8km. PR by 350m ~ 450m.
3 strict HSPU to floor. 4 strict chins + 10kg DB for last 3 rounds. 28:18? @40kg with Josh (non-TH). Seems long but probably right.
70kg, 75kg(1) 85kg — better than my recent 82 for 2 2+(1,2) — started at 70kg, dropped to 60kg. Cleaning needs a lot of work.
- strength –
High-Hang Snatch 10min 2 EMOM — 40kg varying degrees of success Seated KB press 4X6-8reps — 12-16kg needs work B.Squat 5×75kg/4×80kg/3×95kg/2×100kg/1×105kg — 5kg PR Max B.Squat @75%of1RM — 20reps @70kg
- True Grit session -
4 laps in 28min. Practiced obstacles w/out glasses
40-65kg // 6:49 @16kg
3+6 // 4+13 // 5
2:03 / 1:59 / 1:59 / 2:02 / 2:28? (failed P.P. reps) Rx’d 1:57 accumulated
60kg perhaps beyond optimal load.
70kg (75f,f,f,f,f) – off night, everything so very heavy 6:22
25:16 @16kg
45kg // 60kg, 11 / 70kg, 12 / 80kg, 13 / 82kg, 14
40kg // 50-60kg // 0 (50×9, 50×8)
Lacking mobility to do all the squats before overhead stability runs out.
52kg // 18:53 @10kg
@16kg: 46/49/45/46/53 // 54/60/69/58/63
Headstands: despite not always lasting the full round, improved from last week to fell leg extension.
40kg/40kg/50kg/50kg
16kg Americana 1:28 // 1:34 — legs burned out around 150m to go.
SC: 80kg +3kg PR SJ: 75kg (81f) — 5kg off best; poor after good SC.
Headstands: Off the elbows but in tuck position
38 WB // 41 t2b // 109 du // 41 burpees // 41cals
72kg, 2kg PR // 54 or something @20kg
Overambitious load. Struggling for form for most of it. Finally got in the groove and did some work in the last 90sec.
WOD 25/5/13 _chip away
May 25th, 2013 at 12:58 pm- Strength -
Power Snatch 8×2@70-80%: 40-50kg
PwrC&J 5×2@75-85%: 50-65kg
Front Squat 5×5@75%: 72kg
WOD 24/5/13 _deadlift box jump
May 24th, 2013 at 7:32 pm0 — two during warm up, none during WOD, stayed behind and got one more rep.
9:54 @80kg, tall box.
WOD 23/5/13 _ jackie
May 23rd, 2013 at 7:18 pm50kg (60×1) Had 60×3 before. Balance and wrist strength were off.
Jackie 9:56 — Too many breaks in the thrusters and pullups.
WOD 22/5/13 _regionals week
May 22nd, 2013 at 2:47 pmAt home — subs and scaling
100 d/us
20 hspu
40 situps
30 dips
20 goblet squats 16kg
12:37 — d/us took 3min, need to work on my second 50.
WOD 18/5/13 _t2t
May 18th, 2013 at 1:52 pm- Strength -
Squat Clean & Split Jerk 1RM: 70kg
Weighted Pullup 1RM: 32.5kg
Weighted Dip 1RM: 20kg (Dip station)
5min Max Weighted Pullups @80%: 8 @26kg (7 underarm grip)
5min Max Weighted Dips @80%: 14 Ring Dips @15kg
WOD 17/5/13 _db thrust
May 18th, 2013 at 9:53 am10 / 10 / 10 / 11 / 12 // Rx’d
Equaled some scores for the last round (only one that counts!)
WOD 16/5/13 _deadlift
May 18th, 2013 at 9:50 am70 / 80 / 100 / 105 / 110 // 6rnds @24kg (5emom + 1:02)
WOD 15/5/13 _hspu-pistol
May 15th, 2013 at 6:55 pm3 / 8
4rnds @50kg
WOD 13/5/13 _longer
May 13th, 2013 at 7:52 pm- Running -
20min threshold:
Very roughly 3.7km ~ 3.8km. PR by 350m ~ 450m.
WOD 9/5/13 _OHSrun
May 9th, 2013 at 7:33 pm3 strict HSPU to floor.
4 strict chins + 10kg DB for last 3 rounds.
28:18? @40kg with Josh (non-TH). Seems long but probably right.
WOD 8/5/13 _BTN
May 8th, 2013 at 6:42 pm70kg, 75kg(1)
85kg — better than my recent 82 for 2
2+(1,2) — started at 70kg, dropped to 60kg. Cleaning needs a lot of work.
WOD 4/5/13 _pairs
May 4th, 2013 at 7:40 pm- strength –
High-Hang Snatch 10min 2 EMOM — 40kg varying degrees of success
Seated KB press 4X6-8reps — 12-16kg needs work
B.Squat 5×75kg/4×80kg/3×95kg/2×100kg/1×105kg — 5kg PR
Max B.Squat @75%of1RM — 20reps @70kg
- True Grit session -
4 laps in 28min.
Practiced obstacles w/out glasses
WOD 3/5/13 _jerk balance
May 4th, 2013 at 7:28 pm40-65kg // 6:49 @16kg
WOD 2/5/13 _aerobic
May 3rd, 2013 at 11:02 am3+6 // 4+13 // 5
WOD 30/4/13 _interval
May 1st, 2013 at 1:13 pm2:03 / 1:59 / 1:59 / 2:02 / 2:28? (failed P.P. reps) Rx’d
1:57 accumulated
60kg perhaps beyond optimal load.
WOD 26/4/13 _clean
April 29th, 2013 at 12:34 pm70kg (75f,f,f,f,f) – off night, everything so very heavy
6:22
24/4/13 _gym
April 24th, 2013 at 7:43 pm25:16 @16kg
23/4/13 _hang clean
April 24th, 2013 at 10:03 am45kg // 60kg, 11 / 70kg, 12 / 80kg, 13 / 82kg, 14
WOD 19/4/13 _balance
April 19th, 2013 at 7:28 pm40kg // 50-60kg // 0 (50×9, 50×8)
Lacking mobility to do all the squats before overhead stability runs out.
WOD 18/4/13 _dumb
April 19th, 2013 at 11:28 am52kg // 18:53 @10kg
WOD 17/4/13 _KBinterval
April 17th, 2013 at 7:29 pm@16kg: 46/49/45/46/53 // 54/60/69/58/63
WOD 16/5/13 _headstand
April 16th, 2013 at 8:01 pmHeadstands: despite not always lasting the full round, improved from last week to fell leg extension.
40kg/40kg/50kg/50kg
16kg Americana 1:28 // 1:34 — legs burned out around 150m to go.
WOD 12/4/13 _clean.jerk
April 12th, 2013 at 7:31 pmSC: 80kg +3kg PR
SJ: 75kg (81f) — 5kg off best; poor after good SC.
WOD 11/4/13 _HsTand
April 11th, 2013 at 7:36 pmHeadstands: Off the elbows but in tuck position
38 WB // 41 t2b // 109 du // 41 burpees // 41cals
WOD 10/4/13 _pushpress
April 10th, 2013 at 6:53 pm72kg, 2kg PR // 54 or something @20kg
Overambitious load. Struggling for form for most of it. Finally got in the groove and did some work in the last 90sec.