28-Dec WOD

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

Stretch

SWOD:
Bench Press
Power 3x5 (85kg)
Wide 3x5 (75kg)
Narrow 3x5 (65kg)

BO Row 4x5 (65kg)
BO DB Row 3x6/6 (30kg)

Seated
BC 3x6/6 (17.5kg)
HC 3x6/6 (17.5kg)

Reverse Barbell Curl 3x6 (20kg)
Drag Curls 3x10 (17.5kg)

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

Stretch

27-Dec WOD

WU:
1000m Row
3 Rounds of -
10x Band Pullaparts (purple)
10x Squat
10x PU
10x Back Raise
HFS

Stretch

SWOD:
Squat 4x5 (100kg)
Shoulder Press 5RM (60kg)

Squat 3x5 (60kg)
Shoulder Press 3x5 (40kg)

1000m Row

Stretch

22-Dec WOD

WU:
1000m Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2F Glute Activation
HFS

SWOD:
HPC 4x5 (40kg)
Clean &Jerk 7x1 (60kg)

WOD:
6 Round of -
5x HPC
5x 10' Plyo PU
1min Rest
Time: 9'04

Seated BC 3x5 (15kg)
Seated HC 3x5 (15kg)
Drag Curl 3x5 (20kg)
Dips 3x10

Stretch

20-Dec WOD

WU:
1000m Row
3 Rounds of -
10x Lunge w/Twist
10x PU
10x Back Raise
10x 2F Glute Activation
10x Sliders
HFS

Stretch

SWOD:
Front Squat 3x5 (72.5kg)
Split Jerk 3x5 (40kg-50kg-60kg)

WOD:
5min AMRAP
3x 20kg DBs HSC
6x 20kg Thruster
9x PU
Rounds: 5 complete (HSC completed on 6th)

Stretch

19-Dec WOD

WU:
500m Run
3 Rounds of -
10x Band Pullaparts (Purple)
10x 20kg DB Swing
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD:
Deadlift 4x6 (100kg) 1RM (155kg) 1x6 (100kg)
Snatch 3x5 (40kg)
OHS 3x5 (20kg)

Mobility & Stretch

18-Dec WOD

WU:
500m Run
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sliders
HFS

Stretch

SWOD:
Bench Press
Power 3x5 (82.5kg)
Wide 3x5 (72.5kg)
Narrow 3x5 (62.5kg)

BO BB Row 4x5 (62.5kg)
BO DB Row 3x6 (30kg)

BC 3x6/6 (15kg)

HC 3x6/6 (15kg)
RC BB 3x6 (20kg)
Drag BB C 3x8 (20kg)
Rope PD 3x8 (25kg)

1K Run
4'22

Stretch


 

17-Dec WOD

WU:
500m Run
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing - Right
10x 15kg DB Swing - Left
10x Scap PU
10x Back Raise
6x Flying Dog
HFS

SWOD:
Squat 5x3 (100kg-105kg-110kg-115kg-120kg)
Squat 3x5 (80kg)

RDL 3x5 (60kg)
SLDL 2x5/5 (12.5kg DBs)

WOD:
300m Row
21 PU
300m Row
15 PU
300m Row
9 PU
300m Row
Time: 5'54

Stretch

15-Dec WOD

WU:
1000m Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2FG Ativation
10x Sliders
HFS

Stretch

TECH:
HPC

SWOD:
HPC 3x5 (50kg)

PC + HPC 1,1,1,1,1 (60kg)

5 Rounds of -
50kg Barbell Complex
1x PC
2x HPC
3x Front Squat
2x Push Press

3 Rounds of -
15x 20kg OHSwirls
1x Dips

Stretch

13-Dec WOD

WU:
1000m Row
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing Right
10x 15kg DB Swing Left
10x Scap PU
10x Back Raise
6x Sliders
HFS

Strectch

SWOD:
Deadlift 3RM (150kg (160kg F2))
Snatch 3x5 (30kg)
Snatch + 5xOHS (20kg)

1000m Row

Strectch

12-Dec WOD

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

Stretch

SWOD:
Bench Press -
Power 3x5 (80kg)
Wide 3x5 (70kg)
Narrow 3x5 (60kg)

BO BB Row 4x5 (70kg)
BO DB Row 3x6/6 (30kg)

Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (17.5kg)
RC 3x6 (15kg)

Stretch

Comments:
Still under the weather

10-Dec WOD

WU:
1000m Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2F Glute Act
HFS

Stretch

SWOD:
Front Squat 5x3 (70kg)
Push Press 3x5 (60kg)

1000m Row

Stretch

Comments:
Dying....jet lag and feeling like im getting sick today...just did enough to be happy!

5-Dec WOD

WU:
10x 16kg KB Swing
10x 16kg KB Squat
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD:
DB Bench 3x6 (30kg)
DB Incline Bench 3x6 (30kg)
DB Fly 3x6 (20kg)
BO Row 4x5 (50kg)
DB Row 3x6 (30kg)

Seated BC 3x8 (12.5kg)
Seated HC 3x8 (12.5kg)

RC 3x8 (20kg)
Rope Pull Down 3x8 (25kg )

WOD:
1min Max 16kg KB Swings
Total: 50

Comments:
In US for work, so quick nip to the gym!

4-Dec WOD

WU:
10x PU
10x Squat
10x Back Raise
10x 2F Glute Act
HFS

SWOD:
HPC 5x3 (50kg)
PC+Front Squat+Push Press 1,1,1,1,1,1,1 (50kg)

WOD:
21-15-9
16kg KB Swing
PU

Stretch

Comments:

In US for work, so quick nip to the gym!

1-Dec WOD

WU:
1000m row
10x Squat
10x Plank/PU
10x Back Raise
10x Flying dog
HFS

TECH:
HPC +  PC

SWOD:
HPC 3x5 (60kg)
PC + Front Squat + Split Jerk 1,1,1,1,1,1,1 (60kg)

1000m Row

Stretch

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!

31-Oct WOD

WU:

500 Row
3 Round of -
10x 17.5kg DB Squat
10x 17.5kg DB Swing - Left Arm
10x 17.5kg DB Swing - Right Arm
10x PU
10x Back Raise
10x 2F Glute Act.
HFS

Stretch

TECH:
Power Clean

SWOD
Clean & Jerk 1RM (65kg)
HSC DB's 3RM (30kg)

WOD:
1 Round Max -
Barbell Complex (62.5kg)
1x PC
2x HPC
3x Front Squat
2x Press
Stretch

30-Oct WOD

WU:

500m Run
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x Flying Dog
10x Sliders
HFS

Stretch

SWOD:
Bench Press -
Power 2x3 (92.5kg)
Wide 2x5 (82.5kg)
Narrow 2x5 (72.5kg)

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

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

Stretch

29-Oct Hike

Time: 2'31min
Distance: 10k

27-Oct Hike

Time: '59
Distance: 4k

26-Oct WOD

WU:
500 Run
3 Round of -
10x Band PA(Purple)
10x 15kg DB Squat
10x 15kg DB Swing - Left Arm
10x 15kg DB Swing - Right Arm
10x Scap PU
10x Back Raise
10x Sliders
HFS

Stretch


TECH: Hang Snatch 2,2,2,2,2 (20kg)
1x Hang Squat + 3x Over Head Squat 1,1,1,1,1 (20kg)

SWOD:
Hang Squat 2,2,2,2,2 (20kg-25kg-30kg-35kg-40kg)

Front Squat 3RM (85kg)

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

10x PU w/6kg Renegade Row
400m Run
Time: 9'12

Stretch

25-Oct WOD

WU:
500m Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2F GAS
10x Sliders
HFS

Stretch

SWOD:
Deadlift 2,2,2,2,2 + 1RM (152.5kg)
Shoulder Press 3x5 (50kg Reset)

WOD:
5 Rounds of -
5x HSC 15kg DBs
5x Front Squat 15DBs
8x BW Row
1min Rest

Stretch

24-Oct WOD

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

Stretch

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

BO BB Row 4x6 (70kg)
BO DB Row 3x8/8 (25kg)

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

Stretch

16-Oct WOD

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

SWOD:
Squat 3x5 (100kg Reset)

TECH:

Clean & Jerk

Clean & Jerk 2,2,2,2,2,2,2 (40kg-45kg-50kg-55kg-57.5kg-60kg-62.5kg)

Row 1000m

Stretch

15-Oct WOD

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

Stretch

SWOD:
Bench Press -
Power 2x3 (92.5kg)
Wide 2x5 (80kg)
Narrow 2x5 (70kg)

BO BB Row 4x6 (80kg)
BO DB Row 3x8/8 (25kg)

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

Stretch

10-Oct WOD

WU:
1000m Row
3 Rounds of -
10x Band PA(Purple)
10x Squats
10x Dive Bombs
10x Back Raise
HFS

Stretch

TECH:
Snatch & OHS (up to 20kg)
PC (up to 60kg)
PC + HPC (40kg)

WOD:
1000m Run (4'19)
1000m Row(4'29)
Time: 9'18

Stretch

9-Oct WOD

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

Stretch

SWOD:
RDL 4x5(5sec) 70kg

WOD:
3 Rounds of -
400m Run
5x 20kg DBs HSC
Time: 7'18

Stretch

8-Oct WOD

WU:
500m Row
3 Rounds of -
10x 17.5kg DB Squat
10x 17.5kg DB Swing
10x Scap PU
10x Back Raise
10x 2F Glute Activation
HFS

Stretch

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

BO BB Row 4x6 (80kg)
BO DB Row 3x8/8 (25kg)

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

1000m Run(4'29)

Stretch

6-Oct WOD

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

Stretch

Tech:
HSC & PC

SWOD:
Barbell Complex
7 Rounds of 50kg BB - 
1x PC
2x HPC
3x Front Squat
2x Push Press

1000m Row

Stretch

5-Oct WOD

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

Stretch

SWOD:
3RM Shoulder Press (60kg)
3RM Front Squat (75kg)
3RM HSC (30kg DBs) 

1000m Row

Stretch

20-Sep ECBJJ

WU+Stetch

Competition training

Worked half guard sweeps and side control

Rounds x 4

Comments:

21-Sep WOD

WU:
1000m Row
3Rounds of -
10x Band Pullaparts (Purple)
10x 15kg DB Squat
10x 15kg DB Swing - Right Arm
10x 15kg DB Swing - Left Arm
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD:
Shoulder Press 5RM (60kg)
DBs HSC 3RM (30kg)

1000m Row

Stretch

Comments:
Working the HSC and new PB!

19-Sep WOD

WU:
500m Row
3 Rounds of -
10x 17.5kg DB Squat
10x 17.5kg DB Swing
10x PU
10x Back Raise
10x Flying Dog
HFS

Stretch

SWOD:
1xPC + 1xHPC 1,1,1,1,1,1 (40kg-45kg-50kg-55kg-60kg-62.5kg)

WOD:
4 Rounds of -
400m Run
10x PU + 6KG Renegade Row
Time: 9'54

Stretch

Comments:
Need to get back on the tech for the PC and HPC and add some weight to them again.

17-Sept WOD

WU:
500m Run
3 Rounds of -
10x 17.5kg DB Squat
10x 17.5kg DB Swing
10x Scap PU
10x Back Raise
10x 2F Glute Activation
HFS

Stretch

SWOD:
Bench Press -
Power 2x5 (80kg)
Wide 2x8 (80kg)
Narrow 2x8 (65kg)

BO BB Row 4x6 (80kg)
BO DB Row 3x8/8 (25kg)

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

1000m Row

Stretch

Comments:
Back to the BP routine, start off lower than when ended and work back up.

15-Sept Hike

Distance: 10k
Time: 2.34

14-Sep WOD

WU:
Row
3 Rounds of -
10x Squat
10x Dive-bombs
10x Back Raise
10x 2F Glute Activation
HFS

Stretch

SWOD:
Front Squat 3RM (77.5kg)
Shoulder Press 3RM (57.5kg)

1000m Row

Stretch

Comments:
Time was king today, had to be in work by 9am. Too many small increases in the RM today.

13-Sep Home WOD

WU:
12x Shoulder Dislocates
12x 3/4kg OH Squat
12x Band Pull Aparts (Purple)
12x PU
12x Back Raise
HFS

Stretch

5 Rounds of -
20x 16kg KB Swings
10x 7.5kg Sit Ups

Mobility:
Foam Roll -  Back,Legs,Shoulders
Lacrosse Ball - Glutes, Back, Shoulders

Stretch

Comments:
Just need to losen out at bit more at home.

10-Sep WOD

WU:

500m Row
3 Rounds of -
10x 17.5kg DB Squat
10x 17.5kg DB Swing
10x Scap PU
10x Back Raise
10x 2F Glute Activation
HFS

Stretch

SWOD:
DB Bench 3x8 (30kg)
DB Incline Bench 3x8 (27.5kg)
DB Fly 2x8 (17.5kg)
DB Incline Fly 2x8 (17.5kg)
BO BB Row 4x6 (80kg)
BO DB Row 3x8/8 (22.5kg)

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

1000m Run
Time: 4'31

Stretch

Comments:
Last DB session of the chest work, back to the bench press next monday!

8-Sept Hike

Start Time: 9.00am
Distance: 10k approx
Time: 2h19m

7-Sept WOD

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

SWOD:
Squat 3x5 (100kg)

WOD:
5 Rounds of -
A. 250m Run
B. 50kg Barbell Complex [1x PC + 1x Front Squat + 1x Shoulder Press]
Time: 8'31

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

Stretch

Comments:
Reset on the squat today, need to work back up on some of these movements.

5-Sep WOD

WU:
500m Row
3 Rounds of -
10x 17.5kg DB Squat
10x 17.5kg DB Swing
10x PU
10x Back Raise
10x 2F Glute Acitvation
HFS

Strech

SWOD:
Deadlift 3,3,3 + 1RM (120kg-130kg-140kg) + (155kg (160kg(F))

WOD:
5 Rounds of -
15kg DBs Complex
3x HSC
3x Front Squat
3x Press
10x 1Arm Swings - Right
10x 1Arm Swings - Left
10x PU
1min Rest

Stretch

Comments:
Nice WOD today, nice to get that burning feeling all over!

4-Sept East Coast BJJ

WU + Stretch

Partner WU:

Mount Escape -
When in guard, sweep to mount. Drill is to escape the mount. Elbow and knee escape, so turn to side hook his leg with your top leg push off knee and escape bottom let to half guard. Get you arm in for the underhook on the side with the leg out then work to regain guard.

Tech:
1. Regain guard/distance from attempted side control -
As your scramble and he passes to side control, he goes to get the over and under grip for good control. You can either attack the top hand closest to your head and stop that by turning in a blocking it or the better option is using your inside arm grab his wrist or cuff and turn away from him. Post up on your head and feet in a tripod. As you do quickly rotate your top leg in a circle and return to guard. If you can spin away and increase the distance, do so but NEVER just sit and wait for him to attack again.

1. Regain guard/distance from attempted side control then attack -
As per the tech above but as you spin and end up in front of him, go on the attack. If he has a leg up attack the heel and drive to come up on top. If you have some distance, close this and try for a sweep or butterfly sweep. If you end in closed guard go for submission or sweep. Never just get the position and then wait as he will come up on top of you.

Rolling x2

Comments:
Fitness is still king here, starting to get my head back into it. Protecting from the sub in the roll and waiting out a chance to come up on top. Once the fitness is back and a few more session I should have dusted off some of the cobwebs!

3-Sept WOD

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

Stretch

SWOD:
DB Bench 3x8 (30kg)
DB Incline Bench 3x8 (27.5kg)
DB Fly 2x8 (17.5kg)
DB Incline Fly 2x8 (17.5kg)
BO BB Row 4x6 (80kg)
BO DB Row 3x8/8 (20kg)

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

500m Row


Stretch

1-Sept Hike

Start Time: 7.30am
Distance: 10.5k approx
Time: 2h35m

31-Aug WOD

WU:
500m Row
3 Rounds of -
10x Squat
10x Plank /PU
10x Back Raise
10x 2F Glute Activation
8x Sliders
HFS


Stretch

SWOD:
Front Squat 3,3,3,3,3 (65kg-67.5kg-70kg-72.5kg-75kg)
Push Press 3x5 (60kg)

1000m Row

Stretch

Comments:
Lunch sessions.....not enough time!

30-Aug East Coast BJJ

WU & Stretch

Partner WU:
1. Pendiluim Sweep - Open hips, calf in arm pit and good motion to land in mount.
2. As he goes to push you off at your collar, hug arm keeping his arm in your elbow, turn to the opposite side of his trapped arm. Move knee across his face and put your shoulder to the mat so you are facing his feet.
3. As he rolls backwards to get out of the armbar, keep holding arm and quickly move your foot from behind his head to over to finish as normal.

Tech:
Half Guard escape to north/south
1. As you are in half guard and he has the under hook, shift your body towards his legs. Pin his arm and elbow to his body under your arm pit and grab his belt to hold position.
2. Switch you hips and move you bum to the mat, ensure that his had is not under you.
3. Grab his knee and shuffle your trapped leg out, have patience and dont lost position. Pull your other leg in and use your knee to open a gap and pull leg out. Do the pull (leg and hand on pants) and push (Knee) at the same time.
4. As the leg is out, pin hips with move to N/S position.

Half Guard escape to opposite side control.
1. As you are in half guard and he has the under hook, shift your body towards his legs. If you dont have a strong position and he is in tight, move across him to the far side. Your top arm posts to the mat as your turn over him, your free leg goes behind you to keep balance and pressure to stop him turning in.
2. As you do, keep your top arm close to the body as you dont want to give away the underhook.
3. Get the underhook and graps your other hand (usual side control grips).
4. Keep bum on the mat, push back and keep pressure. Wriggle your leg as free as possible from the half guard.
5. Use free leg to push his lower leg to increase the gap to remove the leg. As you do, turn to side control and stop his hips with your knee.

Tech Drilling x 5/6

Rolling x2

Comments:
Everyone is going at 200mph at the minute, need to get back into it. Fitness is a key to this too. Rolled with Darragh O Conaill today, very smooth indeed!

29-Aug WOD

WU:
500 Run
3 Rounds of -
10x Band Pullaparts (Purple)
10x 17.5kg Squat
10x 17.5kg Swing
10x PU
10x BR
10x 2F Glute Activation
HFS

Stretch

WOD:
7 Rounds of -
50kg Barbell Complex
1x PC
2x HPC
3x Front Squat
2x Push Press

Core:

Torture Twist 4x3/3
Myotatic Crunch 3x10
Cat Vomit 1x10(10sec)

Strech

Comments:
Nice session today, neck a little stiff from the BJJ....as expected!

28-Aug East Coast BJJ

Back on the mats...... plan is to hit East Coast Tue and Thurs at lunch time.

Class was:

Stretch x15min

Tech x25
1. Harness when guy in tutrle after moving from side control.
- Arm under armpit goes on top of arm over shoulder.
- Put knee into gap between his elbow and knee and pull over and push knee through to get hook.
- Once lower hook is in, get the second. Keep harness at all times.

2. Harness when guy in tutrle after moving from side control cant get hook

- Arm under armpit goes on top of arm over shoulder.
- Put knee into gap between his elbow and knee and pull over and push knee through to get hook.
- Defends well and cant get hook.
- Switch hips out and pull him up as you are behind him, dont losen harness.
- Go for hook on same side as arm over shoulder.
- Once fist hook is in, get the second.

3. Harness when guy in tutrle after moving from side control cant step 1 or 2
- Pull back to the side where you are over his shoulder.
- Use you knee to make a gap between his elbow and knee.
- Hook his arm with your outside foot and arm lock.
- Grip is far arm and pull towards his belly and knees.
- Slide over the shoulder arm, with blade of your arm, under his kneck.
- Once far enough up, move to RNC as fast as possible.

Drill x15min
Stating in harness position, try and get hooks in.

Roll x2

Comments:
I am not BJJ fit...... need to get back into it and blow the cobwebs off!

27-Aug WOD

WU:
500m Row
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing
10x Scap PU
10x PU
HFS

Stretch

SWOD:

DB Bench 3x8 (27.5kg)
DB Incline Bench 3x8 (25kg)
DB Fly 2x8 (17.5kg)
DB Incline Fly 2x8 (17.5kg)
BO Row 4x6 (75kg)

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

WOD:
250m Row
21 PU
250m Row
15 PU
250m Row
9 PU
250m Row
Time: 4'50 (Row time)

Stretch

Comments:
One more week on the DB Bench and then back to the BB routine again.

24-Aug WOD

WU:

500m Run
3 Rounds of -
10x Squat
10x Plank /PU
10x Back Raise
10x 2F Glute Activation
8x Sliders
HFS

Stretch

SWOD:
HSC 3,3,3,3,3 (15kg-17.5kg-20kg-22.5kg-25kg (DBs))
SLDL 3x5/5 (12.5kgs (DBs))

3 Rounds of -
15x 20kg OH Swirls
10x PU w/ 6kg RR
Inner Thigh 3x10 (75kg)
Outer Thigh 3x10 (75kg)

1000m Row
Stretch

Comments:
Back working the legs for some on the cards BJJ!

22-Aug WOD

WU:
1000m Row
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing
10x Band Pullaparts (Red)
10x Scap PU
10x Back Raise
10x Flying Dog
HFS

Stretch

SWOD:
Squat 5x3 (80kg-90kg-100kg-100kg-100kg)
WOD:
21-15-9
25kg BB Thrusters
Body Row
For Time: ?
Stretch

Comments:
Delay getting into the gym today and had to be at the parents for 9am. Good session...I hate THRUSTERS!

21-Aug WOD

WU:
500m Run
3 Rounds of -
10x Squat
10x Divebombs
10x Back Raise
10x 2F Glute Activation
HFS

Stretch

SWOD:
Deadlift 2,2,2,2,2,2 (100kg-110kg-120kg-130kg-140kg-150kg)

DB Press 3x5 (17.5kgs)

WOD:
400m Run
21 PU
400m Run
15 PU
400m
9 PU
400m
Time: 8'38

Stretch

Comments:
Been missing from the DL for a bit so good to get back into it. Recon my PB is a bit away at the min. Change up with the Press with the use of DBs.

20-Aug WOD

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

Stretch

SWOD:
DB Bench 3x10 (25kg)
DB Incline Bench 3x10 (22.5kg)
DB Fly 2x8 (15kg)
DB Incline Fly 2x8 (15kg)
BO Row 4x6 (75kg)

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

1000m Row

Stretch

Comments:
Tatt sorted, so lets back into it. Its been a wishy washy moth. Still on the DB Bench work.

13-Aug 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 (25kg)
DB Incline Bench 3x10 (22.5kg)
DB Fly 2x8 (15kg)
DB Incline Fly 2x8 (15kg)
BO Row 4x6 (75kg)

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

1000m Row

Stretch

Comments:
Back in after another few hours on the tatt!

7-Aug WOD

WU:
500m Run
3 Rounds of -
10x Squat
10x Band Pullaparts (Red)
10x Divebombs
10x Back Raise
10x 2F Glute Activation
HFS

Stretch

SWOD:
Front Squat 3x5 (70kg-72.5kg-75kg)
Push Press 3x5 (55kg-60kg-65kg)

WOD:
400m Run
10x PU + 6kg RR
400m Run
10x PU + 6kg RR
400m Run
10x PU + 6kg RR
400m Run
Time: 9'38

Stretch

Comments:
Getting back into some 3x5 and running this week. Tattoo sitting 3 tomm, so will need to take another few days off.

6-Aug 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 (22.5kg)
DB Incline Bench 3x10 (20kg)
DB Fly 2x8 (15kg)
DB Incline Fly 2x8 (12.5kg)
BO Row 4x6 (75kg)

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

500m Row

Stretch

Comments:
Week two of the new amended chest program., didnt get to long in there today.

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!

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!