30-May WOD

WU:

400m (-2min)

3 rounds of -

10x Squat
10x Band Pullaparts (Purple)

10x Back Raise
10x 2F Glute Activation Stretch
10x Sliders

HFS

Stretch

SWOD:
''Around the World (70-80%) ''

2x3 Deadlift (125kg)
3x3 (1x PC + 2x HPC) (45kg)
3x3 Shoulder Press (55kg)
2x3 Front Squat (75kg)
3x3 Push Press (60kg)
2x3 Squat (95kg)

400m (-2min)

Stretch

Comments:
Just a blitz of all the main SWODs in one session.

29-May WOD

WU:

400m (-2min)

3 rounds of -

12x 15kg DB Squat

12x 15kg DB Swing

8x Flying Dog

12x Back Raise

HFS

 

Stretch

 

SWOD:

Bench Press -

Power Grip 2x3 (90kg)

Wide Grip 2x5 (75kg)

Narrow Grip 2x5 (65kg)

 

UR Row 4x6 (80kg)

 

WOD:

4 Rounds of - 

A. 400m

B. PU + 6kg Renegade Row x10

Time: 9'50

 

Stretch

 

Comments:

Been missing with kid related reasons, so lets get on the wagon!

27-May Home WOD

3 Rounds of -
15x 7.5kg Sit Up
15x  Band Pullaparts (Red)
15x 7.5kg Squat

Stretch


6 Rounds of -

20x 16kg KB Swing

10x PU

4x10 16kg KB Floor Press

3 Rounds Per Side-
5x One Arm Swing 16kg KB
Catch
5x Press 16kg KB

Stretch

22-May WOD

WU:

400m (-2min)

3 rounds of -

12x 15kg DB Squat

12x 15kg DB Swing

12x Back Raise

HFS

 

Stretch

 

SWOD:

Bench Press -

Power Grip 2x3 (90kg)

Wide Grip 2x5 (77.5kg)

Narrow Grip 2x5 (65kg)

 

UR Row 4x6 (80kg)

 

400m (-2min)

 

Stretch

 

Comments:
Beat up from last night so was late hitting the gym today, plus a meeting at 9am ment I didnt have time to get a WOD in.

21-May Cycle

I left at 4.10 and got there at 4.32 (stop off at the ATM didnt help).

So heres the map of my 5k to and 5k from Muay Thai!

21-May Muay Thai

http://www.kinemove.ie/

15min Warm Up - Laps/Punch/Knee/Sit Ups/Squats/Duck Walk
Stretch

Partner Rounds:
4x4min 3 Combination Attack other Defend / Take Turns
5x4min Light Sparring Boxing only x 5 combination turns
5x4min Light Sparring x 5 combination turns (No Elbows)
15xmin Clinch Work + Knees

Core:
100 Sit Ups
40x2 Elbow to Knee
30x Leg Raise
30x Back Raise
40x PU

Comments:
Neck will be stiff from the clinch work. Good session today.

16-May WOD

WU:

400m (-2min)

3 rounds of -

12x 15kg DB Squat

12x 15kg DB Swing

12x Band Pullaparts (Red)
12x Scap PU

12x Back Raise

HFS

 

Stretch

 

SWOD:

RDL 4x5(x5sec) (100kg)

WOD:
5 Rounds of -
Dumbell Complex  (15kg's)
5x Hang Squat Clean
5x Front Squat
5x Push Press
1min Rest

3 Rounds of -
A. Swirls 20kg x15
B. PU x10

400m (-2min)

Stretch

Comments:
Arms were still burnt from yesterday, didnt have enough time as was on lunch.

15-May WOD

WU:

400m (-2min)

3 rounds of -

12x Squat

12x Flying Dog

12x Back Raise

12x 2F Glute Activation

8x  Sliders

HFS

 

Stretch

 

SWOD:

Bench Press -

Power Grip 2x5 (85kg)

Wide Grip 2x5 (75kg)

Narrow Grip 2x5 (62.5kg)

 

UR Row 4x6 (75kg)

 

WOD:

400m

PU + 6kg Renegade Row x10 

400m

PU + 6kg Renegade Row x10

400m

PU + 6kg Renegade Row x10

400m

Time: 9'40

 

Stretch

 

Comments:
Struggled to get out of bed, but once in the gym was all good. Just working on chest and back and some running today.

14-Mar Get the Bike Out.....

With the weather getting better it was time to break out the bike. Its a 20min drive into Muay Thai on Mondays and a bitch to park, so its time to start with the cycle buzz.

I left at 4.10 and got there at 4.30, so goo timing for class. The onoy downside was the rain, it pi$$ed on me when I was 5min away!

So heres the map of my 5k to and 5k from Muay Thai!

14-May Muay Thai

http://www.kinemove.ie/

15min Warm Up - Laps/Punch/Knee/Sit Ups/Squats/Duck Walk
Stretch

Partner Rounds:
6x4min Tech Rounds - Combinations
4x4min 3 Combination Attack other Defend / Take Turns
2x4min One Punch only, other Kick only / Swap
10min Light Sparring (No Elbows)

Core:
100 Sit Ups
40x2 Elbow to Knee
30x Leg Raise
30x Back Raise
40x PU

Comments:
Decent session, legs were a little tired from the cycle, but all good! Light sparring was decent, been a while and want to start getting back into it slowly.

11-May WOD

WU:
1000m (4'47)

3 Rounds of -
12x Scap PU
12x Back Raise
12x Lunge w/Twist

Stretch

WOD:
Barbell Complex 
5 Rounds of - (55kg)
1x Power Clean
2x Hang Power Clean
3x Front Squat
2x Push Press


DBs HSC 5x3 (17.5kg)


SLDL 2x5/5 (17.5kg)


3 Rounds of -

1. 15x 20kg OH Swirls

2. 10x PU + 6kg Renegade Row

400m 

Stretch

Comments:

Arms were burning at the end of the session today. Cut the SLDL to 2 sets as right hammie seemed a little off!

9-May WOD

WU:

400m (-2min)

3 rounds of -

12x Squat

12x Plank /PU

12x Back Raise

6x Flying Dog

10x 2F Glute Activation

8x Sliders

HFS

 

Stretch

 

SWOD:

Squat 3,3,3,3,3 (110kg x3, 120kg x2)
Push Press 5x3 (60kg)

WOD:
400m
45sec Rest
400m
45sec Rest
400m
45sec Rest
400m
Time: 9'13

CORE:

Torture Twist 4x6(3 each side sec per side)

Myotatic Crunch 3x8

Cat Vomit 1x10(8sec)

 

Stretch

 

Comments:

Squat was not much fun today, wasnt feeling it at all.... decent wod, but should be doing it under 9min!

8-May WOD

WU:

400m (-2min)

3 rounds of -

12x 15kg DB Squat

12x 15kg DB Swing

12x Band Pullaparts (Red)
12x Scap PU

12x Back Raise

HFS

 

Stretch

SWOD:

Bench Press -

Power Grip 2x3 (85kg)

Wide Grip 2x5 (75kg)

Narrow Grip 2x5 (65kg)

 

UR Row 4x6 (70kg)

 

WOD:

400m

21 PU

400m

15 PU

400m

9 PU

400m

Time: 8'04

Stretch

Comments:
Was under a time constraint today, so in and out ASAP! Decent WOD today with the arms and chest being worked on in the SWOD.

4-May WOD

WU:
400m (-2min)

3 rounds of -

12x Squat

12x Plank /PU

12x Back Raise

6x Flying Dog

12x 2F Glute Activation

HFS

 

Stretch

 

SWOD:

Deadlift 3,3,3,3,3 (110kg-125kg-135kg-140kg-150kg)

WOD:
Dumbell Complex  (15kg's)
5x Hang Squat Clean
5x Front Squat
5x Push Press
5x One Handed Swing Right
5x One Handed Swing Left

Chin Ups 3xMax (6-6-5)
Dips 3x15

400m (-2min)

Stretch

Comments:
Deadlift was a little off today, hit the 150kg for 3....but made it look harder than ever before!

2-May WOD

WU:

400m (-2min)

3 rounds of -

12x 15kg DB Squat

12x 15kg DB Swing

12x Band Pullaparts (Red)
12x Scap PU

12x Back Raise

HFS

Stretch

SWOD:

Barbell Complex 1,1,1,1,1 (50kg-50kg-52.5kg-55kg-57.5kg)
1x Power Clean
2x Hang Power Clean
3x Front Squat
2x Push Press

Barbell Complex 1,1,1,1,1 (40kg)
1x Power Clean
2x Hang Power Clean

WOD:

3 Rounds of -

1. 500m Row

2. PU + 6kg Renegade Row x10 

(Row Time was 7'20)

 

CORE:

Torture Twist 4x6(3 each side sec per side)
Myotatic Crunch 3x12

Cat Vomit 1x10(8sec)

Stretch

Comments:
Just want to step back and work on the tech a little, I think that it goes out the window when the weight goes up, so need to have it nailed.

1-May WOD

WU:

1000m (-6min)

Stretch

SWOD:

Bench Press -

Power Grip 3x5 (80kg)

Wide Grip 3x5 (70kg)

Narrow Grip 3x5 (60kg)

UR Row 4x6 (70kg)

 

Row 1000m 

Time: 5'06

Stretch

Comments:
Legs were hanging off me from yesterday, also was under a little time constraint so just tried to get a decent session in.