WU:
1.5 Run
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2F Glute Act.
10x Flying Dog
HFS
Stretch
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Thursday, June 13, 2013
Wednesday, June 12, 2013
12-Jun ECB Oly
WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
HFS
Stretch
Snatch 6x2 (30kg-35kg-40kg-45kg-45kg-47kg)
Clean Jump & Shrug 3x5 (50kg)
Clean & Jerk 6x2 (45kg-50kg-55kg-60kg-65kg-70kg)
Snatch Pulls 3x3 (70kg) 3x3 (80kg)
Lat Pull Down 4x8 (50kg)
Standing Press 4x8 (40kg)
Stretch
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
HFS
Stretch
Snatch 6x2 (30kg-35kg-40kg-45kg-45kg-47kg)
Clean Jump & Shrug 3x5 (50kg)
Clean & Jerk 6x2 (45kg-50kg-55kg-60kg-65kg-70kg)
Snatch Pulls 3x3 (70kg) 3x3 (80kg)
Lat Pull Down 4x8 (50kg)
Standing Press 4x8 (40kg)
Stretch
Tuesday, June 11, 2013
11-Jun ECB Oly
WU:
1K Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS
Stretch
SWOD:
Bench Press
Power 3x5 (85kg)
Wide 3x5 (75kg)
Narrow 3x5 (62.5kg)
Barbell Row 4x6 (62.5kg)
DB Row 3x6 (30kg)
Seated BC 3x6/6 (20kg)
Seated HC 3x6/6 (17.5kg)
RC 3x6 (20kg)
3 Rounds of -
10x 20kg Drag Curls
10x Dips
Stretch
1K Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS
Stretch
SWOD:
Bench Press
Power 3x5 (85kg)
Wide 3x5 (75kg)
Narrow 3x5 (62.5kg)
Barbell Row 4x6 (62.5kg)
DB Row 3x6 (30kg)
Seated BC 3x6/6 (20kg)
Seated HC 3x6/6 (17.5kg)
RC 3x6 (20kg)
3 Rounds of -
10x 20kg Drag Curls
10x Dips
Stretch
Monday, June 10, 2013
10-Jun ECB Oly
WU:
Band Work
Snatch Skills Drills (Barbell)
Snatch 6x2 (35kg-40kg-40kg-40kg-40kg-41kg)
Split Jerk 6x3 (50kg-55kg-60kg-65kg-68kg-70kg)
Box Squat 5x5 (100kg)
Clean Shrugs 3x3 (100kg) 2x3 (110kg) Stretch
Band Work
Snatch Skills Drills (Barbell)
Snatch 6x2 (35kg-40kg-40kg-40kg-40kg-41kg)
Split Jerk 6x3 (50kg-55kg-60kg-65kg-68kg-70kg)
Box Squat 5x5 (100kg)
Clean Shrugs 3x3 (100kg) 2x3 (110kg) Stretch
Friday, June 7, 2013
7-Jun ECB Oly
WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
HFS
Snatch 6x3 (35kg-40kg-40kg-40kg-40kg-42kg)
Hang Clean Shrugs 3x5 (40kg)
Clean & Jerk 6x2 (45kg-50kg-55kg-60kg-65kg-67kg)
Squat 5x5 (100kg)
Stretch
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
HFS
Snatch 6x3 (35kg-40kg-40kg-40kg-40kg-42kg)
Hang Clean Shrugs 3x5 (40kg)
Clean & Jerk 6x2 (45kg-50kg-55kg-60kg-65kg-67kg)
Squat 5x5 (100kg)
Stretch
Thursday, June 6, 2013
6-Jun WOD
WU:
1.1k Run
3 Rounds of -
10x Squat 15kg DB
10x DB Swing - Right 15kg
10x DB Swing - Left 15kg
10x PU
10x Back Raise
Stretch
SWOD:
SLDL 3x5/5 (10kg)
TYI 3x5/5/5 (3kg)
WOD:
400m Run
45sec Rest
400m Run
45sec Rest
400m Run
45sec Rest
400m Run
45sec Rest
400m Run
Time: 11'55
CORE:
3x10 Myotatic Crunch
10x10sec Cat Vomit
Stretch
1.1k Run
3 Rounds of -
10x Squat 15kg DB
10x DB Swing - Right 15kg
10x DB Swing - Left 15kg
10x PU
10x Back Raise
Stretch
SWOD:
SLDL 3x5/5 (10kg)
TYI 3x5/5/5 (3kg)
WOD:
400m Run
45sec Rest
400m Run
45sec Rest
400m Run
45sec Rest
400m Run
45sec Rest
400m Run
Time: 11'55
CORE:
3x10 Myotatic Crunch
10x10sec Cat Vomit
Stretch
Wednesday, June 5, 2013
5-Jun ECB Oly
WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
HFS
Stretch
Snatch 6x2 (30kg-35kg-40kg-45kg-45kg-47kg)
Clean Jump & Shrug 3x5 (50kg)
Clean & Jerk 6x2 (45kg-50kg-55kg-60kg-65kg-70kg)
Snatch Pulls 3x3 (70kg) 3x3 (80kg)
Lat Pull Down 4x8 (50kg)
Standing Press 4x8 (40kg)
Stretch
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
HFS
Stretch
Snatch 6x2 (30kg-35kg-40kg-45kg-45kg-47kg)
Clean Jump & Shrug 3x5 (50kg)
Clean & Jerk 6x2 (45kg-50kg-55kg-60kg-65kg-70kg)
Snatch Pulls 3x3 (70kg) 3x3 (80kg)
Lat Pull Down 4x8 (50kg)
Standing Press 4x8 (40kg)
Stretch
Tuesday, June 4, 2013
4-Jun WOD
WU:
1K Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS
Stretch
SWOD:
Bench Press
Power 3x5 (80kg)
Wide 3x5 (70kg)
Narrow 3x5 (60kg)
Barbell Row 4x6 (60kg)
DB Row 3x6 (30kg)
Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (12.5kg)
Squat 3x5 (80kg)
3 Rounds of -
10x 20kg Drag Curls
10x Dips
Stretch
1K Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS
Stretch
SWOD:
Bench Press
Power 3x5 (80kg)
Wide 3x5 (70kg)
Narrow 3x5 (60kg)
Barbell Row 4x6 (60kg)
DB Row 3x6 (30kg)
Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (12.5kg)
Squat 3x5 (80kg)
3 Rounds of -
10x 20kg Drag Curls
10x Dips
Stretch