WU
Band Work
HFS
Snatch 6x3 (30kg-35kg-40kg-40kg-40kg-40kg)
Clean & Jerk 6x2 (45kg-50kg-55kg-60kg-65kg-70kg)
Stretch
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Friday, May 31, 2013
Thursday, May 30, 2013
30-May WOD
WU:
1K Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2FG Act.
HFS
Stretch
SWOD:
DB HSC 3,3,3,3,3,3 (20kg-25kg-30kg-30kg-30kg-30kg)
WOD:
400m Run
21x Squat
21x PU
400m Run
15x Squat
15x PU
400m Run
9x Squat
9x PU
400m Run
Time: 8'59
1K Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2FG Act.
HFS
Stretch
SWOD:
DB HSC 3,3,3,3,3,3 (20kg-25kg-30kg-30kg-30kg-30kg)
WOD:
400m Run
21x Squat
21x PU
400m Run
15x Squat
15x PU
400m Run
9x Squat
9x PU
400m Run
Time: 8'59
Tuesday, May 28, 2013
28-Mar WOD
WU:
1.1K Run
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS
Stretch
SWOD:
Bench Press
Power 3x5 (60kg)
Wide 3x5 (60kg)
Barbell Row 4x6 (60kg)
DB Row 3x6 (30kg)
Seated BC 3x8/8 (15kg)
Seated HC 3x8/8 (12.5kg)
RC Barbell 3x6 (15kg)
3 Rounds of -
15x 20kg OHS
10x Dips
Stretch Comments: Hurt my wrist, cant really put too much weight on the outside of my palm.
1.1K Run
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS
Stretch
SWOD:
Bench Press
Power 3x5 (60kg)
Wide 3x5 (60kg)
Barbell Row 4x6 (60kg)
DB Row 3x6 (30kg)
Seated BC 3x8/8 (15kg)
Seated HC 3x8/8 (12.5kg)
RC Barbell 3x6 (15kg)
3 Rounds of -
15x 20kg OHS
10x Dips
Stretch Comments: Hurt my wrist, cant really put too much weight on the outside of my palm.
Monday, May 27, 2013
27-May ECB Oly
WU
Band Work
Snatch Skills Drills (Barbell)
Snatch 6x2 (33kg-35kg-38kg-40kg-42kg-43kg)
Split Jerk 6x3 (40kg-50kg-55kg-60kg-65kg-65kg)
Box Squat 5x5 (100kg)
Clean Shrugs 2x5 (80kg) 3x3 (100kg) Stretch
Band Work
Snatch Skills Drills (Barbell)
Snatch 6x2 (33kg-35kg-38kg-40kg-42kg-43kg)
Split Jerk 6x3 (40kg-50kg-55kg-60kg-65kg-65kg)
Box Squat 5x5 (100kg)
Clean Shrugs 2x5 (80kg) 3x3 (100kg) Stretch
Sunday, May 26, 2013
26-May ECB Oly
WU
Band Work
Snatch Skills
Snatch 8x2(30kg-35kg-40kgx4-42kg-43kg)
Comments:
Kid was sick so had to bail after the snatch!!
Band Work
Snatch Skills
Snatch 8x2(30kg-35kg-40kgx4-42kg-43kg)
Comments:
Kid was sick so had to bail after the snatch!!
Friday, May 24, 2013
24-May ECB Oly
WU
Band Work
HFS
Snatch 8x1 (34kg-38kg-40kg-41kg-42kg-43kg-44kg-45kg)
Clean & Jerk 6x2 (40kg-45kg-50kg-55kg-60kg-65kg)
Stretch
Band Work
HFS
Snatch 8x1 (34kg-38kg-40kg-41kg-42kg-43kg-44kg-45kg)
Clean & Jerk 6x2 (40kg-45kg-50kg-55kg-60kg-65kg)
Stretch
Thursday, May 23, 2013
23-May WOD
WU:
1.1K Run
3 Rounds of -
10x Squats
10x PU
10x Back Raise
10x 2FG Act.
HFS
Stretch
SWOD:
Front Squat 3,3,3,3,3,3 (50kg-55kg-60kg-65kg-70kg-75kg)
1K Row
Stretch
1.1K Run
3 Rounds of -
10x Squats
10x PU
10x Back Raise
10x 2FG Act.
HFS
Stretch
SWOD:
Front Squat 3,3,3,3,3,3 (50kg-55kg-60kg-65kg-70kg-75kg)
1K Row
Stretch
Wednesday, May 22, 2013
22-May ECB Oly
WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS
Stretch
Snatch 6x1 (30kg)
Clean & Jerk 6x2 (50kg-55kg-60kg-65kg-70kg-72kg)
Snatch Pulls 3x3 (60kg) 3x3 (70kg)
Lat Pull Down 4x8 (50kg)
Standing Press 4x8 (40-42.5-42.5kg-40kg)
Stretch
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS
Stretch
Snatch 6x1 (30kg)
Clean & Jerk 6x2 (50kg-55kg-60kg-65kg-70kg-72kg)
Snatch Pulls 3x3 (60kg) 3x3 (70kg)
Lat Pull Down 4x8 (50kg)
Standing Press 4x8 (40-42.5-42.5kg-40kg)
Stretch
Tuesday, May 21, 2013
21-May WOD
WU:
1k Run
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
HFS
Stretch
SWOD
DB Bench Press 3x6 (30kg)
DB Incline Bench Press 3x6 (27.5kg)
DB Bench Fly 3x6 (20kg)
DB Incline Fly 3x6 (17.5kg)
Barbell Row 6x6 (60kg)
DB Row 3x6 (30kg)
Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (15kg)
RC Barbell 3x6 (25kg)
3 Rounds of -
10x Drag Curls Barbell (25kg)
10x Dips
Stretch
1k Run
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
HFS
Stretch
SWOD
DB Bench Press 3x6 (30kg)
DB Incline Bench Press 3x6 (27.5kg)
DB Bench Fly 3x6 (20kg)
DB Incline Fly 3x6 (17.5kg)
Barbell Row 6x6 (60kg)
DB Row 3x6 (30kg)
Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (15kg)
RC Barbell 3x6 (25kg)
3 Rounds of -
10x Drag Curls Barbell (25kg)
10x Dips
Stretch
Monday, May 20, 2013
20-May ECB Oly
WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS
Snatch
Clean & Jerk
Comments:
Just clearning a few cobwebs from the holidays!
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS
Snatch
Clean & Jerk
Comments:
Just clearning a few cobwebs from the holidays!
Friday, May 17, 2013
17-May ECB Oly
WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS
Snatch
Clean & Jerk
Comments:
Just clearning a few cobwebs from the holidays!
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS
Snatch
Clean & Jerk
Comments:
Just clearning a few cobwebs from the holidays!
Wednesday, May 1, 2013
1-May ECB Oly
WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS
Stretch
Snatch Combos
Clean &Jerk 6x2 (45kg-55kg-59kg-61kg-63kg-65kg)
Snatch Pulls 3x3 (60kg) 3x3 (70kg)
Lat Pull Down 4x8 (50kg)
Standing Press 4x8 (40kg-42.5kg-45kg-45kg)
Stretch
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS
Stretch
Snatch Combos
Clean &Jerk 6x2 (45kg-55kg-59kg-61kg-63kg-65kg)
Snatch Pulls 3x3 (60kg) 3x3 (70kg)
Lat Pull Down 4x8 (50kg)
Standing Press 4x8 (40kg-42.5kg-45kg-45kg)
Stretch