29-Oct Home WOD

MOB:
Foam Roll Back & Shoulders

WU:
12x Squat
12x Push Up
12x Back Raise

WOD:
3 Rounds of -
Right Hand 16kg 20KB Swing & 10 Shoulder Press
Left Hand 16kg 20KB Swing & 10 Shoulder Press

16kg KB Floor Press 3x12

16kg One Arm KB Clean 5x5

Comments:
Just another Home WOD to keep the cowebs off!

27-Oct SDSC WOD

Mob: Foam Roll Back & Shoulders (little stiff from Tuesdays SWOD) WU: 3 Rounds of - 12x KB Squat W/HB 12x KB Swing 12x PU w/H 12x Mountain Climbers (Not part of the WU, but did 2x(10x Back Raise) to warm up the back) Stretch: HFS Glutes Hamstraings Lower Back SWOD: 7 Rounds of the following - (Unbroken) Barbell Complex 1 Power Clean 2 Hang Power Clean 3 Front Squat 2 Push Press Weight (40kg-50kg-55kg-57kg-60kg-62.5kg(broken)-55kg) EOW: Tech Power Clean 1-1-1-1-1-1-1-1 (40kg)

25-Oct SDSC WOD

Mob:
Foam roll Back & Shoulders

WU:
3 Rounds of -
12x KB Squat
12x KB Swing w/HS
20x Mountain Climbers
10x Back Raise

Stretch:
HFS
Glutes
Hamstraings
Lower Back

SWOD:
Power Cleans 1-1-1-1-1-1 (40kg-50kg-60kg-65kg-70kg(Elbows)-60kg)

RDL 4x6 5sec (70kg-80kg-90kg-100kg)

WOD:
5 Min
30sec 20kg KB Swings
30sec Max Burpees

Comments:
BRAINFART on the old PC in the SWOD, as soon as I went to 70kg and though about going over the PB of 75kg, the tech went out the window and I started making all kind of mistakes!

WOD was a good one too, real lung burner!

22-Oct SDCS WOD

Mob:
Back/Shoulders -
Foam Roll

Hip Work-
10x Fire Hydrants
10x Knee Circles (Clockwise/Anti)
10x KB Squat
HFS

WU:
3 Rounds of -
12x Stepping Lunge w/T
12x KB Swing
12x PU w/H
12x Back Raise

SWOD:

A. Squat 3 x 5 (105kg)

B. Press 3 x 5 (55kg)

C. Deadlift 5rm (130kg)

Comments:
Nothing like some serious strength work! Linear progression is called for, so a step back for the press and DL. Squat was a decent weight for all 3 rounds, recon I have a bit more in the tank but the head was thinking it was heavier than it was.

21-Oct 25 Pull-Up Challenge

Pull Ups - 10
Chin Ups -9
Pull Ups - 12
Close Grip Pulls Ups - 9

18-Oct SDSC WOD

Mob:
Foam Roll Back/Shoulders

WU:
10x KB Squat + KB Swing
10x Push Up w/Hands
10x Back Raise

Mob:
Hammies & Glutes & Calves

SWOD:
A. RDL 6x4 (70kg-80kg-95kg-90kg)

WOD:
For Time: 6 Rounds of -
10x Jumping Lunge
25x 16kg KB Swing
Time: 5'23

Comments:
Grip and more grip was killing the RDL today! Good WOD, lungs were burning after that!

(Ross Martin helping out the grip issues, cheers mate!)

16-Oct Home WOD

Mob:
Foam Roll Back/Shoulders

WU:
10x KB Squats
10x Scap PU
10x Back Raise
10x Floor Slides

WOD:
5 Rounds of -
R - One arm 16kg KB Swing + 5 Press
L - One arm 16kg KB Swing + 5 Press

16kg KB Floor Press 3x12

100 16kg KB Swings for time
Time: 3'01

Comments:
Just more messing about with the KB at home!

15-Oct 25 Pull-Up Challenge

Pull Ups - 10
Chin Ups -9
Pull Ups - 12
Close Grip Pulls Ups - 9

13-Oct SDSC WOD

Mobility: Foam roll back Shoulder work with Lac Ball WU: 3 Rounds - 15x Shoulder Dislocates 15x Band Pull Aparts 15x Scap PU 16x Mountainclimbers 12x Back Raise WOD: A. Power Cleans 2-2-2-2-2 (30kg-40kg-50kg-50kg-50kg) B. Body Row 3xMax (17-14-14.5) C. Thrusters 3x15 (30kg) + 1min rest D. Tabatta Hollow Rock 4 rounds of - 10 Sec on 20 Sec rest pretty cool!

11-Oct SDSC WOD

Mobility:
Glutes
LB Roll - 2min a side

Hips
2 Rounds of -
Fire Hydrants x10
Knee Circles x10 (per direction)
Squat KB Stretch
HFS

WU:
3 Rounds of -
12kg KB Squat
12kg KB Swing
Spiderman /Hammie x 4
Back Raise x12

SWOD:
Back Squat (w/Ball) 5-5-5-5-5 (80kg-85kg-90kg-95kg-100kg)

EOW:
Max Burpess in 60 sec (Min 23 for guys/Min 21 for girls)
Total: 27

Comments:
First decent stregth session back, legs are stiff today. Groin and thighs were sore last night and a bit today ;) Ah the love of weight!!!

9-Oct 25 Pull-Up Challenge

Pull Ups - 10
Chin Ups -9
Pull Ups - 12
Close Grip Pulls Ups - 9

7-Oct 25 Pull Up Challenge

Test Yourself:
Max Unbroken Pull Ups - 17
The score will effect the number of reps per set for the next two sessions.

7-Oct Cycle Time!

So the plan is to cycle to and from work after lunch 4 times a week (I WFH one day a week!).

Distance is 4.5k to and from. From home to work, its mainly gradual uphill.

The first journey was about under 15min, I left just before 1pm and was at my desk changed at 1.16pm.

5-Oct SDSC WOD

WU:

3 Rounds of -

Stepping Lunge w/Twist x12

Plank /PU x10

Scap PU x10

Back Raise x10

WOD:

A1. Bench Press 5x Max Rep (80kg)

A2. Body Wight Row 5x Max Reps

Round 1: 10 & 17

Round 2: 6 & 15

Round 3: 5 & 13

Round 4: 5 & 15

Round 5: 5 & 13

B1. 3x 400m runs

Comments:

First session back after Baby Jake! Tough one, ran out of time so didnt get to do any of the 400m's!

4-Oct 25 Pull-Up Challenge

Pull Ups - 9

Chin Ups - 8

Pull Ups - 10

Close Grip Pulls Ups - 7

1-Oct 25 Pull-Up Challenge

Pull Ups - 8

Chin Ups - 7

Pull Ups - 8

Close Grip Pulls Ups - 7