30-Jul WOD

WU:
500m Row
3 Rounds of -
12x 15kg DB Squat
12x 15kg DB Swing
12x Band Pullaparts (Purple)
12x Scap PU
12x Back Raise
HFS

Stretch

SWOD:
DB Bench 3x10 (20kg)
DB Incline Bench 3x10 (17.5kg)
DB Fly 2x8 (15kg)
DB Incline Fly 2x8 (12.5kg)
BO Row 4x6 (70kg)

BC 3x8/8 (15kg)
HC 3x8/8 (12.5kg)
RC 3x8 (20kg BB)

Inner Thigh 3x10 (50kg)
Outter Thigh 3x10 (50kg)

1000m Row

Stretch

Comments:
Change up on the bench, start with decent weight and then move up for next week. Plan to do this for the 6 weeks. Looking like a return to BJJ on the cards, so a little work on the Inner and Outer thigh.

28-Jul WOD

WU:
500m Row
3 Rounds of -
10x Squat
10x Band Pullaparts (Purple)
10x Divebombs
10x Back Raise
HFS

Stretch

SWOD:
RDL 3x5 (100kg)

WOD:
6 Rounds of -
3x HSC 17.5kg DBs
5x PU w/RR 6kg
Time: 4'58

EZ Bar 20kg
3x10 BC
3x10 TE

100 KB Swings

Stretch

MOB:
Foam Roll - Back/Shoulders/Quads
Lacrose Ball - Back/Glutes

Stretch

27-Jul WOD

WU:
500m Run
 3 rounds of -
10x 15kg DB Squat
10x 15kg DB Swing
10x Scap PU
10x Back Raise
10x 2F Glute Activation
HFS 

Stretch

SWOD:
Squat 3,3,3,3,3 (80kg-90kg-100kg-105kg-110kg)
Shoulder Press 3x5 (50kg)
 
WOD:
21-15-9
20kg BB Thruster
Body Weight Row
Time -6min


Core:

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

Myotatic Crunch 3x10

Cat Vomit 1x10(10sec)

500m Run

Stretch

Comments:
Lack of sleep and stress seem to be getting to me a little. Weight has dropped off. Need to go back and ensure that I hit these SWODs evenly and not miss some for over 2 weeks.

25-Jul WOD

WU:
500m Row
 3 rounds of -
10x Scap PU
10x Back Raise
10x 2F Glute Activation
HFS 

Stretch

SWOD:
Bench Press
Power - 2x3 (90kg)
Wide - 2x5 (82.5kg)
Narrow - 2x5 (70kg)

BO Row 4x5(PU+PD) 80kg

BC 3x8/8 15kg DBs
HC 3x8/8 15kg DBs
RC 3x8 10kg BB

1000 Row (-5Min)

Stretch

Comments:
Been awol due to some tattoo work....but lets get this going again!

18-Jul WOD

1000m Row (-5min) 
3 rounds of -
10x Flying Dog
12x Scap PU
12x Back Raise
12x 2F Glute Activation
HFS


Stretch


SWOD:
BB Complex 1,1,1,1,1,1 (50kg-50kg-52.5kg-52.5kg-55kg-57.5kg)
1x Power Clean
2x HPC
3x Front Squat
2x Push Press


3 Rounds of - 
15x 20kg OH Swirls
10x PU w/Renegade Row 6kg DBs


500m Row


Stretch


Comments:
Time again, plus the squats racks were used, so default complex!

17-Jul WOD

WU:
500m Row
 3 rounds of -
12x 15kg DB Squat
12x 15kg DB Swing
12x Back Raise
HFS 

Stretch

SWOD:
Bench Press
Power - 2x3 (90kg)
Wide - 2x5 (82.5kg)
Narrow - 2x5 (70kg)

BO Row 4x5(PU+PD) 80kg

BC 3x8/8 15kg DBs
HC 3x8/8 15kg DBs
RC 3x8 10kg BB

1000 Row (-5Min)

Stretch

Comments:
Lunch time WOD, no time to really bang any WOD out!

13-Jul WOD

WU:
1000m Row
3 Rounds of -
12x Band Pullaparts (Purple)
12x Scap PU
12x Back Raise
10x Flying Dog
10x 2F Glute Activation

HFS

Stretch

Strict Chin Up 3xMax (9-8-6)
Strict Dips 3x15

WOD:
8 Rounds of -
200m Run
Power Clean/Front Squat/Push Press (40k)
Time: 10'18

Core:

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

Myotatic Crunch 3x10

Cat Vomit 1x10(10sec)

 

Stretch

 

Comments:

STIFF today, complex yesterday took alot of me! Need more sleep too!

12-Jul WOD

WU:
500m Row
3 Rounds of -

10x Lunge w/Twist
10x Plank /PU
10x Back Raise
10x 2F Glute Activation
8x Sliders
HFS

Stretch

SWOD:
RDL 4x6(5sec)  (80kg)

WOD:
15kg DBs Complex
5 Rounds of -
5x HSC
5x Front Squat
5x Push Press
10x One Arm DB Swing - Right
10x One Arm DB Swing - Left
10x PU
90sec Rest

BC 2x8 15kg DBs
HC 2x8 12.5kg DBs

500m Row

Stretch

Comments:
FOOKED after the WOD... working the guns with the tatt on the way ;)

10-Jul WOD

WU:
500m Row
 3 rounds of -
12x 15kg DB Squat
12x 15kg DB Swing
10x Flying Dog
12x Scap PU
12x Back Raise
12x 2F Glute Activation
HFS

Stretch

SWOD:
10x Power Clean + Hang Power Clean  (50kg(x2)-55kg(x2)-57.5kg(x2)-60kg(x2)-62.5kg(x2))

WOD:
12 Rounds of -
1x Power Clean + Split Jerk (50kg)
30sec Rest

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

500m Row

Stretch

Comments:
Nice session today, working on the olympic lifting tech. My weight on these lifts are not a good as before, lack of coaching and correct programming in effect here.

9-Jul WOD

WU:
1000m Row
3 rounds of -
12x Scap PU
12x Back Raise
HFS


Stretch

SWOD:
Bench Press
Power - 2x3 (90kg)
Wide - 2x5 (80kg)
Narrow - 2x5 (70kg)

BO Row 4x5(PU+PD) 80kg

BC 3x8/8 15kg DBs
HC 3x8/8 15kg DBs

Stretch

Comments:
Lunch time WOD, no time to really bang any WOD out!

4-Jul WOD

WU:
400m (-2min)
3 Rounds of -
12x 15kg DB Squat
12x 15kg DB Swing
12x Band Pullaparts (Purple)
8x Divebombs
12x Back Raise
HFS

Stretch

SWOD:
Squat 5x3 (100kg-100kg-110kg-115kg-120kg)

WOD:
400m Run
10x PU with 6kg Renegade Row
400m Run
10x PU with 6kg Renegade Row
400m Run
10x PU with 6kg Renegade Row
400m Run
Time: 9'32


Stretch


Comments:
Watching the time today, legs felt a little off so stuck around 85/90% today.

3-Jul WOD

WU:
400m (-2min)
3 rounds of -
12x 15kg DB Squat
12x 15kg DB Swing
12x Scap PU
12x Back Raise
12x 2F Glute Activation
HFS

SWOD:
Bench Press
Power - 2x3 (90kg)
Wide - 2x5 (82.5kg)
Narrow - 2x5 (70kg)

BO Row 4x5(PU+PD) 80kg

SLDL 3x5/5 12.5kg DBs

BC 3x8 15kg DBs
HC 3x8 15kg DBs

1000m Row (4'39)

Stretch

Comments:
Decent session, on the upper body and arms today!