29-Jun WOD

WU:
1000m Row (-5Min)
 3 Rounds -
10x Squat
10x Plank /PU
10x Back Raise
HFS

Stretch

SWOD:
Front Squat 3,3,3,3,3 (67.5kg-70kg-72.5kg-75kg-77.5kg)

Push Press 3x5 (60kg)

Chin Ups 3xMax (8-7-6)
Dips 3x15

1000m Row (-5Min)

Stretch

Comments:
Building back up the weight for the front squat and PP today. The row is a bit of a killer!

28-Jun WOD

WU:
1000m Row (-5min)

3 Rounds of  -
8x Flying Dog
12x Back Raise
8x Sliders
12x 2F Glute Activation

WOD:
Deadlift (Reset) 5,5,5,5,5,5 (100kg-105kg-110kg-115kg-120kg-125kg)

SWOD
4 Rounds of -
5x 17kg DBs HSC
10x One Handed 17.5kg DB Swing - Right
10x One Handed 17.5kg DB Swing - Left

400m

Stretch

Comments:
Getting back into it, diet is in check big time at the min and getting back into it. Reset today, reps in the bank!

27-Jun WOD

WU:
400m (-2min)

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

Stretch

TECH:
1x Power Clean + 1x Hang Power Clean 1,1,1,1,1 (40kg-45kg-50kg-55kg-60kg)

WOD:
Barbell Complex 1,1,1,1,1 (50kg)
1x Power Clean
2x Hang Power Clean
3x Front Squat
2x Push Press


3 Rounds of -
15x OH Swirls 20kg
10x PU + Renegade Row 6kg


400m (-2Min)
 
Stretch

Comments:
Working on tech with the PC, keeping the weight low and making sure that use full movements. 

26-Jun WOD

WU:
15min Fast Walk

Stretch

SWOD:
Bench Press -

Power Grip 2x5 (80kg)

Wide Grip 2x8 (75kg)

Narrow Grip 2x6 (60kg)

UR Row 4x5(PU+PD) (60kg)

BC 3x10 12.5kg

HC 3x10 10kg

Stretch

Comments:

Legs still cut up since the 30k, so had to take it handy and just work the upper body!

23-Jun Walk the Line

DATE: SATURDAY JUNE 23TH, 2012

START TIME: 20:00

STARTING POINT: LARCH HILL FOR TRANSPORT TO THE START POINT

PROPOSED ROUTE: THE DUBLIN / WICKLOW COUNTY BOUNDARY LINE

Registration will be in Scouting Ireland's Camp site Larch Hill, in the foot hills of the Dublin mountains. We’ll be supplying buses to get you to the start from there. The start point for the 30 Km event will be on the military road south of Glencree and will head up to Kippure on the paved section of road to get you warmed up and to avoid the ecologically sensitive section from Seefin &Seefingan to Kippure. Whe you reach the mast at the top of  Kippure  you will head cross county towards the military road  to meet up with those on the 20Km event will be starting from before heading up to Glendoo, Prince William's Seat and Fairy Castle. Form Fairy castle you will descent towards the city and finish up for breakfast in Larch hill, which avoids that last road walk to Marley Park.

The hills in this area present stunning views over Wicklow and parts of Dublin yet are often overlooked by walkers and runners in favour of slightly more popular (and crowded!) areas near Glendalough and Glenmalure. As a result many walkers will not be familiar with the area despite having many years of walking under their belt and will be pleasantly surprised by what’s on offer closer to Dublin. We’ll be using buses to get you from the registration point to the start of the walk – you’ll start out on this section as the light is falling and we hope a dramatic sunset will encourage you to stop and look back west more than once.

Continuing through the short night – it gets bright at around 4.30am – most people will probably find an occasional boghole in the open mountain stretch between Glendoo and Prince William’s Seat whilst gazing at the starry night sky. A night spent on the hills of Wicklow far from the busy, bright and loud city is a fantastic adventure – if you haven’t heard deer calling each other at night, you’re in for quite a surprise.

Turning left after Prince Willie’s the route returns participants to Larch hill along the Wicklow Way, occasionally overlapping with the Dublin Way. This section is all along established tracks and paths (there is one short section of quiet road). It passes through some of the closest hills to Dublin which get surprisingly little traffic once you get away from the Ticknock carpark. Recent initiatives like the construction of improved sections of trail by groups like Mountain Meitheal and landowners like Coillte have done a lot to improve access to the area and highlight the attractions of the Dublin foothills. The recent establishment of the Dublin Way is a fantastic achievement and a real benefit to the city. We anticipate the majority of participants will be making their way along this section as the sun rises over the city. The views from the wonderfully named Fairy Castle stretch over the city, across Dublin Bay, south to Bray Head the Sugarloaf and across the hills of North Wicklow. On a clear day, the Mournes are visible and you can easily imagine Wales in the distance. On a summer Sunday morning, the sun rising over Dublin Bay will be truly memorable.

The route from that point will rejoin the Wicklow Way along a rocky trail popular with foraging deer and the occasional mountain biker. Returning to tarmac at Kilmashogue, it’s a short stroll to the finish line. Breakfast awaits you here and a well deserved rest.

The map below show the route.

19-Jun WOD

WU:
Rolling Hills (25min)

Stretch

SWOD:
Bench Press -

Power Grip 2x3 (90kg)

Wide Grip 2x5 (82.5kg)

Narrow Grip 2x5 (70kg)

UR Row 4x5(PU&PD) (80kg)

BC 3x8 15kg

HC 3x8 12.5kg

Stretch

Comments:

Just getting the legs going for the 30k hike at the weekend.

18-Jun WOD

WU:
450m (-2min)

3 rounds of -

12x 15kg Squat

12x 15kg DB Swing

12x Scap PU

12x Back Raise

8x Flying Dog

Stretch

SWOD:

RDL 3x5 (90kg) 

Shoulder Press 5x3 (50kg-52.5kg-55kg-57.5kg-60kg)

SLDL 3x5(PS) 12.5kg DBs

1000m (4'36)

Stretch

Comments:
Get the legs done early this week with the 30k hike on the way.

16-Jun WOD

WU:
1000m Row (-5min)

3 rounds of -

12x Scap PU

12x Back Raise

8x Flying Dog

10x 2F Glute Activation

Stretch

SWOD:

Squat 3x5 (110kg-115kg-120kg)

Core:

7.5kg Crunch 5x20

7.5kg Side Crunch 3x20

3 Rounds of -
15x 20kg Swirls
10x PU

1000 Row (-5min)

Stretch

Comments:
Quick session today, aint been at the squat in a bit and it showed! 

15-Jun WOD

WU:
1000m Row (-5min)

3 rounds of -

12x Scap PU

12x Back Raise

8x Flying Dog

10x 2F Glute Activation

Stretch

SWOD:

Barbell Complex 

5 Rounds of -  (50kg-52.5kg-55kg-57.5kg=60kg)
1x Power Clean
2x Hang Power Clean

WOD:

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

1000 Row (-5min)

Stretch

Comments:
Back in the game, been missing, but all good!

13-Jun WOD

WU:
500m Row

Stretch

SWOD:
Bench Press -

Power Grip 2x3 (90kg)

Wide Grip 2x5 (80kg)

Narrow Grip 2x5 (70kg)

UR Row 3x5 (90kg)

400m Row 

Stretch

Comments:

Quick session today, just to keep it up!

6-Jun WOD

WU:
450m (-2min)

3 rounds of -

10x 15kg DB Squat

10x 15kg DB Swing

10x Plank /PU

10x Back Raise

10x 2F Glute Activation
8x Sliders

HFS

Stretch

SWOD:
Deadlift 1-1-1-1-1 (140kg-150kg-160kg-170kg(F)-165kg(F))

Shoulder Press 3x5 (55kg)

WOD:

400m
5x HPC 15kg DBs
10x One Arm Swing Left
10x One Arm Swing Right
400m
5x HPC 15kg DBs
10x One Arm Swing Left
10x One Arm Swing Right
400m
5x HPC 15kg DBs
10x One Arm Swing Left
10x One Arm Swing Right
400m
Time: <11

CORE:

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

Myotatic Crunch 3x10

Cat Vomit 1x10(8sec)

 

Stretch

Comments:
Deadlift was an issue today, blew it out going for 170kg from 160kg. Live and learn!

5-Jun WOD

WU:
450m (-2min)

3 rounds of -

12x 15kg DB Squat

12x 15kg DB Swing

12x Scap PU

12x Back Raise

8x Flying Dog 

HFS

Stretch

SWOD:
Bench Press -

Power Grip 2x3 (90kg)

Wide Grip 2x5 (80kg)

Narrow Grip 2x5 (70kg)

UR Row 3x5 (90kg)

WOD:

4 Rounds of - 

A. 250m ROW

B. PU + 6kg Renegade Row x10

Time: ? (5'07 total row time)

400m (-2min)

Stretch

Comments:

Back in the game today, needed to get the sweat on after the weekend away!