30-Mar WOD

WU:
400m (-2min)
3 Rounds of -
12x 15kg DB Squats
12x 15kg DB Swings
12x Scap PU
12x Back Raise
12x Sliders
HFS

Stretch

SWOD:
Squat 5x3 (100kg-105kg-110kg)

WOD:
7 Rounds of -
50kg Barbell Complex
1x Power Clean
2x Hang Power Clean
3x Front Squat
2x Push Press

3 Rounds of -
A1. 15x 20kg Plate Swirls
A2. 10x PU

400m (-2min)

Stretch

Coments:
Was a little tired today, so hit a reset on the squats and got 7 rounds in of the complex.

29-Mar Muay Thai

http://www.kinemove.ie/
So on my journey to find a class once a week that's early and allows me to be home for the babies bedtime I hit Raw Condition Gym in town for some Muay Thai!

Class was about 80min long and the breakdown was the following:
3x3min of Skipping
Stretch
3x3min of Kick Blocking with Partner(Ivan the coach....bruises to show for it!)
6x3min of Pad Work & Shadow Box Alternate at rounds
4x3min of Pads with Partner (2 rounds hitting pads, 2 rounds holding pads)
Core - Crunch & Oblique's work
PU
Stretch

Comments:
Loved it, was 3 pupils in the class with Ivan the coach. Great workout and defo found that I am learning alot in the class. Will be back next week!

28-Mar WOD

WU: 400m Run (-2min) 3 Rounds of - 12x Squats 12x Dive Bombers 12x Hill Climbers 12x Back Raise HFS Stretch SWOD: UR Row 4x6 (70kg) SLDL DBs 4x5 (15kg) WOD: 3 Rounds for time - 400m Run 6x HSC 15kg DBs 6x PU Time: 9'12 Stretch

27-Mar WOD

WU:
400m (-2min)
3 Rounds of -
12x 15kg DB Squats
12x 15kg DB Swings
12x Band Pull Aparts (Red)
12x Back Raise
12x TF Glute Activation
HFS

Stretch

SWOD:
Shoulder Press 3x5 (55kg-57.5kg-60kg)
Front Squat 5x3 (60kg-70kg-80kg-80kg-80kg)

Cycle 4k

WOD:
100 16kg KB Swings
Time: 3'49

Stretch

Coments:
Had to drop the mrs car in for a service, drove up to the gym, worked out. Dropped the car nextdoor for the service and on the bike for 4k home. Then quick 100 swings and a stretch.

26-Mar WOD

WU:

400m (-2min)

3 rounds of -

10x 15kg DB Squt

10x 15kg DB Swing

10x Flying Dog

10x Back Raise

HFS

Stretch

SWOD:

Bench Press -

Power Grip 1x5 (90kg)

Wide Grip 2x8 (80kg)

Narrow Grip 2x8 (72.5kg)

HSC 5x3 (40kg-50kg-55kg)

Torture Twist 4x3(3 each side sec per side)
Myotatic Crunch 3x8
Cat Vomit 1x10(8sec)

400m(-2min)

Stretch

Comments:

Still sick to be honest, wasnt on form at all today.... but them the breaks!

24-Mar Home WOD

WU:
3 Rounds of -
10x Shoulder Dislocates
10x Squats
10x Back Raise

WOD:
Ring Chin Ups 3x10
Ring Dips 3x10
Ring Incline Row 3x10
Ring Push Ups 3x10

CORE:
7.5kg KB Sit Up 3x15
7.5kg KB Crunch 3x15
7.5kg KB Side Crunch 3x15

Comments:
As with the rings arriving in the post, though I better try them out ;)

20-Mar WOD

WU

400m (-2min)

3 rounds of -

12x 15kg DB Squt

12x 15kg DB Swing

12x Band Pull Aparts (Red) 12x Flying Dogs

12x Back Raise 8x Two Legged Glute Activation Stretch

HFS

Stretch

SWOD:

Deadlift 5x3 (120kg-130kg-135kg-140kg-142.5kg)

Thruster 4x5 (40kg-45kg-50kg-55kg)

WOD: 7 Rounds of -

5x Right Arm 20kg BD Swing 5x Left Arm 20kg BD Swing 10x PU Time: 4'28 400m (-2min) Stretch

19-Mar WOD

WU

400m (-2min)

3 rounds of -

10x 15kg DB Squt

10x 15kg DB Swing

10x Scap PU

10x Back Raise

HFS

Stretch

SWOD:

Bench Press -

Power Grip 1x5 (90kg)

Wide Grip 2x8 (80kg)

Narrow Grip 2x8 (70kg)

Squat 5x3 (105kg-110kg-115kg-120kg-122.5kg)

Stretch

Comments:

Bank holiday today, so got permission from the wife to hit the gym on a short one. So got there for a 60min session, so plan was to continue with the bench 12week plan and also get another SWOD in. Good session, gym was busy as hell today too!

17-Mar Home WOD & MOB

WOD:

3 rounds of -

12x Shoulder Dislocates

12x 3kg OH Squats

12x Band Pull Aparts (Purple)

Stretch

3x15 7.5kg Sit Up

3x20 7.5kg Crunch

3x10(ps) Raised leg side crunch

10(5ps) Turkish Get Up

6 Rounds of -

20x 16kg KB Swing

10x PU

MOB:

Foam Roll - Back & Shoulders

Lacrose Ball - Gluted & Shoulders

Band Stretch - Arms & Shoulders

Stretch

16-Mar WOD

WU:
400m Run (-2min)
3 Rounds of -
12x 15kg DB Squats
12x 15kg DB Swings
12x Back Raise
8x Sliders
8x Two Legged Glute Activation Stretch
HFS

Stretch

SWOD:
Push Press 5x3 (60kg-65kg-70kg-72.5kg-75kg(F3))
UR Row 4x8 (70kg)
SLDL DBs 4x5 (15kg)

WOD:
5 Rounds for time -
5x HSC 17.5kg DBs
5x Left Arm 17.5kg DB Swing
5x Right Arm 17.5kg DB Swing
10x PU
Time: 5'52

Torture Twist 4x3(3 each side 3 sec per side)

400m Run (-2min)

Stretch

Comments:
last PP was not very stable, so deceided to abort it. Good WOD, was hoping to get a sub 5min with it to be honest.

15-Mar WOD

WU:
400m Run 85%
3 Rounds of -
12x 15kg DB Squat
12x 15kg SB Swing
12x Plank /PU
12x Back Raise
HFS

Stretch

Burgner Warm Up

SWOD:
Hang Power Clean 2-2-2-2 (50kg-55kg-60kg-65kg)
Power Clean 1-1-1-1 (65kg-65kg-70kg-70kg(F))

WOD:
5 Rounds of -
52.5kg Barbell Complex
1x Power Clean
2x Hang Power Clean
3x Front Squat
2x Push Press

Chin Ups 3xmax (8,6,6)
Dips 3x12

400m Run 85%

Stretch

Comments:
Need to go back to the drawing board on the HPC, get to a certain weight and its out the windo on tech again. Got the bar chest hight on the the last 70kg and didnt get under it.

13-Mar WOD

WU:
400m 85%
3 Rounds of -
12x Squats
12x Band Pull Aparts (Purple)
12x Scap PU
12x Back Raise
HFS

Stretch

SWOD:
Front Squat 3,3,3,3,3,3 (70kg-80kg-82.5kg-85kg-70kg-70kg)
RDL 4x6 (80kg)

WOD:
4 Rounds of -
400m Run
45sec Rest
Time: 9'06

Stretch

Coments:
Again watching out for the tatt. What ever I ate yesterday wanted out bad today when I got to the gym... sorry for sharing! So felt a little off today. Had to cut back on the FS weight after 85kg as my knee tracking was off.

12-Mar WOD

WU:
1000m Run 85%
3 Rounds of -
12x Squats
12x Flying Dog
12x Back Raise
10x Two Legged Glute Activation Stretch
HFS

Stretch

SWOD:
Bench -
Power Grip 1x5 (85kg)
Wide Grip 2x8 (75kg)
Narrow Grip 2x8 (67.5kg)

CORE:
Torture Twist 4x3(3 each side sec per side)
Myotatic Crunch 3x8
Cat Vomit 1x10(8sec)

Stretch

Comments:
New tattoo, so had to cut down the WOD as not to damage it. Will be short sessions this week to allow it to heal.

6-Mar WOD

WU:
400m Run 85%
3 Rounds of -
12x 15kg DB Squats
12x 15kg DB Swings
12x Band Pull Aparts (Purple)
12x Scap PU
12x Back Raise
HFS

Stretch

SWOD:
Deadlift 1-1-1-1-1-1-1 (130kg-140kg-145kg-150kg-155kg-157.5kg-160kg(PB))
UR Row 4x8 (60kg)
Shoulder Press 5x3 (55kg-57.5kg-60kg-62.5kg-65kg(F3))

WOD
400m Run
21 PU
400m Run
15 PU
400m Run
9 PU
400m Run
6 PU
Time: 8'23

Stretch

Comments:
NEW PB on the DL today, tech wasnt that bad to be honest. Final straighten was a little tough, but have more weight in me! Finally matching my PB on the Shoulder Press today, bout time. Didnt want to push the last rep.

5-Mar WOD

WU:
400m Run 85%
3 Rounds of -
12x 15kg DB Squats
12x 15kg DB Swings
6x Flying Dog
12x Back Raise
HFS

Stretch

SWOD:
Bench -
Power Grip 1x8 (77.5kg)
Wide Grip 2x10 (70kg)
Narrow Grip 2x10 (65kg)

Squats 5x3 (80kg-90kg-100kg-110kg-120kg)

WOD:
800m Run for time
Time: 3'14

Stretch

Comments:
Week 4 of the bench protocol and that narrow grip was a tough one, had to beak the last 10 into 6&4! Squat was grand, should have started at a higher weight and jumped in 5s and not 10s.

2-Mar WOD

WU:
3 Rounds of -
15x Shoulder Dislocates
15x OHS
15x Band Pull Aparts (Purple)

400m Run 85%

3 Rounds of -
12x 15kg DB Squat
12x 15kg SB Swing
12x Back Raise
HFS

Stretch

Burgner Warm Up

WOD:
5 Rounds of -
50kg Barbell Complex
1x Power Clean
2x Hang Power Clean
3x Front Squat
2x Push Press

SLDL 3x5 (15kg)

DBs HSC 2-2-2-2-2 (12.5kg-15kg-20kg-25kg-27.5kg)

A1. Swirls 20kg x15
A2. PU x10

Stretch

Comments:
No work cause off down the country, just wanted to get a bit in today.