WU:
Band Work
Stretch
Snatch 20x1 each min (34kg)
C&J 8x2 60kg
Glute Ham Falls 5x5
Standing Press 5x5 (50kg)
Stretch
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Wednesday, July 31, 2013
Tuesday, July 30, 2013
30-Jul WOD
WU:
3k Cycle
Stretch
SWOD:
Bench Press
Power 3x5 (82.5kg)
Wide 3x5 (72.5kg)
Barbell Row 4x6 (60kg)
DB Row 3x6 (30kg)
Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (17.5kg)
RC 3x6 (20kg)
Squat 5x6 (70kg)
3 Rounds of -
10x 20kg Drag Curls
10x Dips
Stretch
2k Cycle
3k Cycle
Stretch
SWOD:
Bench Press
Power 3x5 (82.5kg)
Wide 3x5 (72.5kg)
Barbell Row 4x6 (60kg)
DB Row 3x6 (30kg)
Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (17.5kg)
RC 3x6 (20kg)
Squat 5x6 (70kg)
3 Rounds of -
10x 20kg Drag Curls
10x Dips
Stretch
2k Cycle
Monday, July 29, 2013
29-Jul ECB Oly Deload
WU:
Band Work
Stretch
Snatch 8x2 (40kg)
Box Jerk 8x2 (60kg)
Deadlift Clean Grip 5x5 (90kg)
Chin Ups 4x6
Stretch
Band Work
Stretch
Snatch 8x2 (40kg)
Box Jerk 8x2 (60kg)
Deadlift Clean Grip 5x5 (90kg)
Chin Ups 4x6
Stretch
Friday, July 26, 2013
26-Jul ECB Oly Deload
WU:
Band Work
Stretch
Snatch 8x2(30kg)
C&J 16x1 on the min 50kg
Standing Press 5x5 (50kg)
Stretch
Band Work
Stretch
Snatch 8x2(30kg)
C&J 16x1 on the min 50kg
Standing Press 5x5 (50kg)
Stretch
Thursday, July 25, 2013
25-Jun WOD
Cycle 3k
Foam Roll & Stretch
5 Rounds of Barbell Complex
5x Front Squat
5x Snatch Grip Behind Neck Shoulder Press
5x Good Mornings
TYI 4x8 3kg DBs
Stretch
Cycle 2k
Foam Roll & Stretch
5 Rounds of Barbell Complex
5x Front Squat
5x Snatch Grip Behind Neck Shoulder Press
5x Good Mornings
TYI 4x8 3kg DBs
Stretch
Cycle 2k
Wednesday, July 24, 2013
24-Jul ECB Oly Deload
WU:
Band Work
Stretch
Snatch 20x1 each min (30kg)
C&J 8x2 50kg
Glute Ham Falls 5x5
Standing Press 5x5 (40kg-50kg)
Stretch
Band Work
Stretch
Snatch 20x1 each min (30kg)
C&J 8x2 50kg
Glute Ham Falls 5x5
Standing Press 5x5 (40kg-50kg)
Stretch
Tuesday, July 23, 2013
23-Jul WOD
WU:
3k Cycle
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)
Barbell Row 4x6 (60kg)
DB Row 3x6 (30kg)
Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (17.5kg)
RC 3x6 (20kg)
3 Rounds of -
10x 20kg Drag Curls
10x Dips
Stretch
2k Cycle
3k Cycle
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)
Barbell Row 4x6 (60kg)
DB Row 3x6 (30kg)
Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (17.5kg)
RC 3x6 (20kg)
3 Rounds of -
10x 20kg Drag Curls
10x Dips
Stretch
2k Cycle
Monday, July 22, 2013
22-Jul ECB Oly Deload
WU:
Band Work
Stretch
Snatch 8x2 (40kg)
Box Jerk 8x2 (60kg)
Deadlift Clean Grip 5x5 (90kg)
Chin Ups 4x6
Stretch
Band Work
Stretch
Snatch 8x2 (40kg)
Box Jerk 8x2 (60kg)
Deadlift Clean Grip 5x5 (90kg)
Chin Ups 4x6
Stretch
Friday, July 19, 2013
19-Jul-13 Oly ECB
WU:
Band Work
Stretch
OHS 3x5
Drop Snatch Squats 3x3
Drop Snatch 3x3
Snatch from Hips 2x3
Snatch Drills from top of Knee 2x3
Snatch from top of Knee 2x3
Clean Skills/Drills
Clean from Hips 3x3
Clean Drill from top of Knee 3x5
Clean from top of Knee 3x3
Stretch
Thursday, July 18, 2013
18-Jul WOD
WU:
1k Run
3 Rounds of -
10x Squats
10x PU
10x Back Raise
10x 2F Glute Act.
HFS
Stretch
SWOD:
Shoulder Press 4x5 (40kg-50kg-55kg-55kg)
SLDL 3x5/5 (12.5kg)
Stretch
Comments:
Lacked time, just wanted to get in and do a few bits.
1k Run
3 Rounds of -
10x Squats
10x PU
10x Back Raise
10x 2F Glute Act.
HFS
Stretch
SWOD:
Shoulder Press 4x5 (40kg-50kg-55kg-55kg)
SLDL 3x5/5 (12.5kg)
Stretch
Comments:
Lacked time, just wanted to get in and do a few bits.
Wednesday, July 17, 2013
17-Jul Oly ECB
Snatch Skills Drills
OHS 3x5
Drop Snatch Squats 3x3
Drop Snatch 3x3
Snatch from Hips 2x3
Snatch Drills from top of Knee 2x3
Snatch from top of Knee 2x3
Clean Skills/Drills
Clean from Hips 3x3
Clean Drill from top of Knee 3x5
Clean from top of Knee 3x3
Just getting a bit in, lots of warm up and stretching, but no issues with full depth in the snatch and clean with 40kg on the bar....nice!
OHS 3x5
Drop Snatch Squats 3x3
Drop Snatch 3x3
Snatch from Hips 2x3
Snatch Drills from top of Knee 2x3
Snatch from top of Knee 2x3
Clean Skills/Drills
Clean from Hips 3x3
Clean Drill from top of Knee 3x5
Clean from top of Knee 3x3
Just getting a bit in, lots of warm up and stretching, but no issues with full depth in the snatch and clean with 40kg on the bar....nice!
Tuesday, July 16, 2013
16-Jul WOD
WU:
3k Cycle
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)
Barbell Row 4x6 (60kg)
DB Row 3x6 (30kg)
Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (15kg)
RC 3x6 (20kg)
3 Rounds of -
10x 20kg Drag Curls
10x Dips
Stretch
2k Cycle
3k Cycle
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)
Barbell Row 4x6 (60kg)
DB Row 3x6 (30kg)
Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (15kg)
RC 3x6 (20kg)
3 Rounds of -
10x 20kg Drag Curls
10x Dips
Stretch
2k Cycle
Monday, July 15, 2013
15-Jul Oly ECB
WU:
Lots of band work and stretches!!
Snatch Skills Drills
OHS 3x5
Drop Snatch Squats 3x3
Drop Snatch 3x3
Snatch from Hips 2x3
Snatch Drills from top of Knee 2x3
Snatch from top of Knee 2x3
Clean Skills/Drills
Clean from Hips 3x3
Clean Drill from top of Knee 3x5
Clean from top of Knee 3x3
Lots of band work and stretches!!
Snatch Skills Drills
OHS 3x5
Drop Snatch Squats 3x3
Drop Snatch 3x3
Snatch from Hips 2x3
Snatch Drills from top of Knee 2x3
Snatch from top of Knee 2x3
Clean Skills/Drills
Clean from Hips 3x3
Clean Drill from top of Knee 3x5
Clean from top of Knee 3x3
Wednesday, July 3, 2013
3-Jul ECB Oly
Just back from injury so ran through some warm up drills with the bar:
Snatch Skills Drills
OHS 3x5
Drop Snatch Squats 3x3
Drop Snatch 3x3
Snatch from Hips 2x3
Snatch Drills from top of Knee 2x3
Snatch from top of Knee 2x3
Jerk Skills/Drills
Jerk Dips 3x5
Jump Dips 3x3
Split Jerk 3x3
Full Jerk 2x3
Clean Skills/Drills
Front Squat 2x5
Clean from Hips 3x3
Clean Drill from top of Knee 3x5
Clean from top of Knee 3x3
Snatch Skills Drills
OHS 3x5
Drop Snatch Squats 3x3
Drop Snatch 3x3
Snatch from Hips 2x3
Snatch Drills from top of Knee 2x3
Snatch from top of Knee 2x3
Jerk Skills/Drills
Jerk Dips 3x5
Jump Dips 3x3
Split Jerk 3x3
Full Jerk 2x3
Clean Skills/Drills
Front Squat 2x5
Clean from Hips 3x3
Clean Drill from top of Knee 3x5
Clean from top of Knee 3x3
Tuesday, July 2, 2013
2-Jul ECB Oly
WU:
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Flying Dog
HFS
Stretch
SWOD:
Bench Press
Power 3x5 (80kg)
Wide 3x5 (70kg)
Narrow 3x5 (60kg)
Barbell Row 4x6 (60kg)
DB Row 3x6 (30kg)
Stretch
Comments:
Massive amounts of stretching today working on the back!
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Flying Dog
HFS
Stretch
SWOD:
Bench Press
Power 3x5 (80kg)
Wide 3x5 (70kg)
Narrow 3x5 (60kg)
Barbell Row 4x6 (60kg)
DB Row 3x6 (30kg)
Stretch
Comments:
Massive amounts of stretching today working on the back!
Monday, July 1, 2013
1-Jul ECB Oly
Just back from injury so ran through some warm up drills with the bar:
Snatch Skills Drills
OHS 3x5
Drop Snatch Squats 3x3
Drop Snatch 3x3
Snatch from Hips 2x3
Snatch Drills from top of Knee 2x3
Snatch from top of Knee 2x3
Jerk Skills/Drills
Jerk Dips 3x5
Jump Dips 3x3
Split Jerk 3x3
Full Jerk 2x3
Clean Skills/Drills
Front Squat 2x5
Clean from Hips 3x3
Clean Drill from top of Knee 3x5
Clean from top of Knee 3x3
Snatch Skills Drills
OHS 3x5
Drop Snatch Squats 3x3
Drop Snatch 3x3
Snatch from Hips 2x3
Snatch Drills from top of Knee 2x3
Snatch from top of Knee 2x3
Jerk Skills/Drills
Jerk Dips 3x5
Jump Dips 3x3
Split Jerk 3x3
Full Jerk 2x3
Clean Skills/Drills
Front Squat 2x5
Clean from Hips 3x3
Clean Drill from top of Knee 3x5
Clean from top of Knee 3x3