30-Nov WOD

WU:
500m run
10x Lunge /T
10x Band Pull Aparts (Purple)
10x Scap PU
10x 2F Glute Act
10x Sliders
HFS

SWOD:
Squat 5x3 (100kg)
RDL 4x5 (80kg)

WOD:
400m Run
10x PU/6KG RR
400m Run

10x PU/6KG RR
400m Run

10x PU/6KG RR
400m Run
Time: 8'33

BC 3x6 (15kg)
Rope Pull Down 3x6 (30kg)

Stretch

29-Nov WOD

WU:
500m Row
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing
10x 15kg DB Swing
10x Plank /PU
10x Back Raise
8x Flying Dog
HFS

Stretch

SWOD:
Seated DBs Press 5,5,5,5,5 (17.5kg-20kg-17.5kg-17.5kg-17.5kg)
Front Squat 5x3 (70kg-70kg-75kg-80kg-82.5kg)

WOD:
21-15-9
20kg Barbell Thrusters
Body Weight Row
Time: 4'41

CORE:
Torture Twist 4x3/3
Myotatic Crunch 3x10
Cat Vomit 10(x10sec)

Stretch

Comments:
Seated press was a little different today so did 5x5. Decent front squat, had some more in the tank too! Mini killer WOD, hate trusters!

28-Nov WOD

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

Stretch

SWOD:
DB Bench 3x6 (30kg)
DB Incline Bench 3x6 (30kg)
DB Fly 2x6 (20kg)

DB Incline Fly 2x6 (20kg)

BO Barbell Row 4x5 (70kg)
BO DB Row 3x6 (30kg)

Seated BC 3x6/6 (15kg)
Seated HC 3x6/6 (15kg)

Lateral DB Raise 3x6 (10kg)
BO Lateral DB Raise 3x6 (3kg)

3 Rounds of -
15x 20kg OHS
10x Dips

Strecth

Comments:
Last week of the DB work, back to normal benching next week.

27-Nov WOD

WU:
500m Run
3 Rounds of -
10x Band Pullaparts (Purple)
10x 15kg DB Squat
10x 15kg DB Swing - Left
10x 15kg DB Swing - Right
10x PU
10x Back Raise
HFS

Stretch

SWOD:
Deadlift 3,3,3 +1RM (120kg-130kg-140kg) + (160kg(162.5kg(F)))
Hang Snatch 5,5,5,3,3,3 (25kg-30kg-35kg-40kg-40kg-40kg)
OHS 5,5,5,3,3,3 (20kg-20kg-20kg-25kg-30kg-30kg)

1k Run
4'18

Stretch

Comments:
More babyin the old back, the 160kg was grand, but there was a slight bend in my back for the 162.5 that I just put it down! Getting better with the Snatch and OHS, just working on flexability!

26-Nov WOD

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

Stretch

SWOD
HPC 3x5 (45kg-50kg-55kg)
PC 1,1,1,1,1,1,1 (60kg-60kg-65kg-65kg-65kg-60kg-60kg)

WOD:
One the Min for 6min -
1x PC + (1+one per round)xHPC + 1x Press (40kg)
5x PU/ 6kg Renegade Row

1K Run
Time: 4'18

Stretch

Comments:
Continuation of the training plan to ensure I dont miss sessions with days missed in the gym.

24-Nov Home WOD

WU

Stretch

Foam Roll - Back/Shoulders


WOD:
5 Rounds of -
20x 16kg KB Swings
2/2 Turkish Get Ups

3 Rounds of -
16kg KB
5x Snatch + 5x Press - Right Arm
5x Snatch + 5x Press - Right Arm

3 Rounds of -
10/10/10/10 One Arm KB Swing
10 PU

Stretch

Foam Roll -  Back/Shoulders

22-Nov WOD

WU:
500m Run
2 Rounds of -
12x Lunge w/Twist
12x PU
12x Back Raise
12x 2F Glute Activation
8x Sliders
HFS

Stretch

SWOD:
Front Squat 3x5 (70kg)
Shoulder Press 5RM (60kg)

WOD:
DB Complex -
3x 15kg DBs HSC
3x 15kg DBs Front Squat
3x 15kg DBs Shoulder Press
300m Run DB Complex
300m Run
DB Complex
300m Run
DB Complex

300m Run
DB Complex

300m Run
Time: 10'01

Stretch

Comments:
Still on the program I put together to ensure that I hit all the SWODs evenly and dont miss any for 2 weeks etc. Had more in the tank for the shoulder press, but was running out of time.

21-Nov WOD

WU:
500m Run
3 Rounds of -
10x Squats
10x Plank /PU
10x Back Raise
10x Flying Dog
10x Sliders
HFS

TECH:
Hang Snatch & OHS

SWOD:
Deadlift 7x2 (120kg)
Hang Snatch 3,3,3,3,3,3 (20kg-25kg-30kg-35kg-35kg-35kg)
1xSnatch & 3xOHS 1,1,1,1,1,1 (20kg-20kg-20kg-25kg-25kg-25kg)

Run 1000m
Time: 4'21

Stretch

Comments:
Baby the old back today, lots of band stretching between sets to losen up shoulders and back.

20-Nov WOD

WU:
1000m Row
3 Rounds of -
10x Pull Aparts(Purple)
10x Squats
10x Scap PU
10x Back Raise
10x 2F Glute Activation
HFS

Stretch

SWOD:
DB Bench 3x6 (30kg)
DB Incline Bench 3x6 (30kg)
DB Fly 3x6 (20kg)

DB Incline Fly 3x6 (20kg)

BO Row 4x5 (70kg)
BO DB Bench Row 3x6 (30kg)

Seated DB BC 3x6 (12.5kg)
Seated DB HC 3x8 (10kg)
RC Barbell 3x6 (25kg)

DB Lateral Raise 3x6 (10kg)

WOD:
1000m Row for time

Stretch

19-Nov WOD

WU:
500m Row
3 Rounds of
10x 15kg DB Squat
10x 15kg DB Swing - Right
10x 15kg DB Swing - Left
10x PU
10x Back Raise
HFS

Stretch

SWOD:
Squat 5x3 (80kg Reset)
RDL 4x5x5sec (60kg)
SL DL 3x5/5 (12.5kg DBs)

WOD:
1 Mile Run
Time: 7'24

Stretch

Comments:
Reset on the squat, just looking after the lower back still.

17-Nov WOD

WU:
1000m Row
3 Rounds of
10x Squat
10x Plant /PU
10x Back Raise
10x Flying Dog
HFS

Stretch

TECH:
HSC 3,3,3,3,3 (40kg)

SWOD:
Power Clean 2RM (70kg)
DB HSC 2RM (30kg)  

WOD:
On the Min for 20min
1x 50kg Overhead (Used Clean Jerk)
3x PU
5x Squat

Stretch

Comments:
Nice WOD today, was tough but loved it! Need more of these!

16-Nov WOD

WU:
10x Shoulder Dislocates
10x 3/4kg OHS

1000m row
10x Squat
10x Plank /PU
10x Back raise
10x 2F Glute Activation
HFS

Stretch

SWOD:
Front Squat 3RM (75kg)
Shoulder Press 3x5 (50kg)
3 Rounds of -
15x OH Swirls 20kg Plate
10x PU

CORE:
Torture Twist 4x3/3x3sec
Myo Sit Up 3x10
Cat Vomit 10x10sec

Stretch

14-Nov WOD

WU:
1000m Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD:
DBs Bench 3x6 (30kgs)
DBs Incline Bench 3x6 (30kgs)
DBs Fly 3x6 (20kgs)
DBs Incline Fly 3x6 (20kgs)

BO Barbell Row 4x8 (60kg)
BO DB Row 3x6/6 (30kg)

BC 3x5/5 (20kg)
HC 3x5/5 (17.5kg)
RC Barbell 3x5 (25kg)
DBs Lateral Raise 3x5 (10kg)
Stretch

12-Nov WOD

WU:
500m Row
3 Rounds of -
10x Lunge w/Twist
10x Band PA(Purple)
10x Plank /PU
10x Back Raise
HFS

Strectch

SWOD:
Deadlift 3x5 (120kg-125kg-130kg)

TECH:
Snatch 3,3,3,3,3,3 (20kg-20kg-25kg-25kg-30kg-35kg)
OHS 5x3 (20kg)

WOD:
1k Run (4'18)
1k Row (4'28)

Stretch

Comments:
Reps in the bank, back was feeling a little tight on the DL, so took it handyish!

9-Nov WOD

WU:
500m Row
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing - Right
10x 15kg DB Swing - Left
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sliders
HFS

Stretch

TECH:
Power Clean + Hang Power Clean

SWOD:
PC+HPC 1,1,1,1,1,1,1 (65kg)
Clean & Jerk 1,1,1,1,1 (60kg)
HPC 3x5 (40kg more Tech)

WOD:
5 Rounds of -
3x HSC 20kg DBs
10x PU
10x 20kg DB Swing - Right

10x 20kg DB Swing - Left
Time: 7'05

Stretch

8-Nov WOD

WU:
500m Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD:
DBs Bench 3x6 (30kgs)
DBs Incline Bench 3x6 (30kgs)
DBs Fly 3x6 (20kgs)

DBs Incline Fly 3x6 (20kgs)

BO Barbell Row 4x6 (75kg)
BO DB Row 3x8/8 (25kg)

BC 3x8/8 (15kg)
HC 3x8/8 (15kg)

RC Barbell 3x8 (20kg)

Stretch

7-Nov WOD

WU:
500m Run
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Squat - Left Arm

10x 15kg DB Swing - Right Arm
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD:
Squat 5x3 (102.5kg-105kg-107.5kg-110kg)
Should Press 3RM (65kg)

WOD:
400m Run
10x PU w/RR 6kg
400m Run

10x PU w/RR 6kg
400m Run

10x PU w/RR 6kg
400m Run
Time: 8'53

Stretch

Comments:
No head in the game today, the squat felt like I was pushing PBs and not the case. Then I smashed the WOD...who knows!