Monday 28/10/2013

Power clean 100kg/105kg
Back squats 157.5 / 162.5

Daniel:
50pull ups
400m run
21 thrusters @45kg
800m run
21 thrusters @45kg
400m run
50 pull ups
Time:15.45

Busy with exams so no extras

Friday 25/10/2013

Snatch 3rm 87.5kg pb
C+j 3rm 110 kg

Sunday 13/ 10 / 2013

Wod for harper comp:
5 met con workouts
Finished the day in 3rd

Tuesday 8/10/2013

Snatch 75kg
Front squats 110 kg

Metcon 5rft:
20sdhp 50kg
15 box jumps
10 burpees
-12.55

Extra
5min emom:
5 thrusters 50kg
20 double unders
Then no rest max muscle ups in 2 min (14 reps)

Friday-Saturday semper paratus

Competed kn semper paratus comp all weekend. Went well in the strength things and terribly in the cardio things which was as to be expected. Finished 21st overall out of a field of about 40 (I think)
Need skills work under fatigue.

Thursday 10/10/2013

75kg Isabel:
7.44

Wednesday 9/10/2013

Clean from below knee 102.5
Back squat 140kg

Tabata something else
Pull ups - 80
Push ups - 75
Sit ups - 91
Squats - 140

Death by Hspu
12 + 8

Saturday 12/10 / 2013

Push press 80kg
Front squats 110 kg

Friday 11/10/2013

Snatch complex 75kg
C+J complex 110kg

Met con
Interval burpees/32kg kb swings/sit ups
135 reps

Wednesday 2/10/2013

Max out
Snatch complex - 90kg
C+ J complex 110kg
Met con:
1km run
150 double unders
100kb swings 24kg
50 air squats
1km run
Time - 19.57

Tuesday 2/10/2013

Clean and jerks 92.5kg
Back squats 135kg
Met con:
Team of 3
5 power cleans 70kg
5 front squats
5 burpee over bar
(1 person completes a whole round before swapping)
Then
5min emom 10 toes to bar
Then
3 x 10
Ghd back ext with 20kg plate

Monday 30/9/2013

Snatch 70kg (felt great!)
Met con: 3 rounds + 3c+j
Met con was a real struggle

Extras:
5, 4, 3, 2, 1
Odd min ring muscle ups
Even min bar muscle ups

Every even min
7hspu ( 5 total rounds (just for a little fun)).

Friday 28/9/2013

Snatch 95kg then 85kg
(Snatch felt great kept it sliding up my quads and was first time hitting a 95kg Snatch in my box, so was really happy)
C+j 120kg then 110kg ( 120failed jerk. Jerks haven't been feeling great for me lately).

Saturday 29/9/2013

Gcwc complex 100kg (thruster was hardest)
Bring sally up back squats @90kg ( heaps of fun but failed...badly lol)
Lynne 22 press @65kg / 70 C2B Pull ups

Wednesday

Isabel 3.32
First time actually doing it hit 10 straight and then grip gave out and couldnt hit more than doubles and then singles was extreme gas problems as well, same for all 3 days but that is to be expected of course.
Back squat 130kg - wow everything hurt!

Tuesday 25/9/2013

Monday 24/9/2013

Friday 21/9/2013

Front squat 155kg (5kg pb)

Wednesday 18/9/2013

Power Clean 125kg ( 5kg pb )
Oh squat 120kg (10kg pb )
- only just mussed 125kg at the very top!
Pull up 47.5kg @ 86.2kg BW = 133.7kg (pb not sure by how much though)

Tuesday 17/9/2013

Clean and jerk
132.5kg (5kg pb)
And a 135kg clean (5kg clean pb, missed the jerk)
Tried to clean 137.5kg,  but it was a no go.

Has left me looking forward to testing my front squat on Saturday though.

Monday 16 / 9 / 2013

Snatch hit all reps at 85kg and 90kg.
Missed all at 95kg though.

Back squat:
182.5kg new 1rm!! (7.5kg pb)

Stoked as!

Saturday 14/9/2013

Push press 107.5
Front squat 135/145
Clean pulls 130kg.

Trained very early but was feeling pretty good. I was really happy with how my front squats were feeling!

Friday 13/9/2013

Snatch 100kg new 1rm!!!
Clean and jerk complex 125kg
Pull ups 16kg 10/8/8

Went down to the club and there was a really good atmosphere so decided to test my 1rm snatch. And it was feeling good. I missed 99kg about 7 or 8 times and then finally hit it. Went up to 100kg and got it...was stoked!!!

Wednesday 4/9/2013

Real struggle street on snatch and squats
Squat weight is usually pretty good for me but I hit it for one set and then had to scalle right back from 160 to 140kg and snatches just couldnt get it was just feeling really weak! (Skipped jerks)

Snatch 80/85 very average compared to Monday
Back squats 160/140 struggle
Snatch pull 105kg
Shoulder press 24kg kb 8/8/8

Heaps of rolling out.

Tuesday 3/9/2013

Snatches weren't working for me had to back it down to 80kg instead of 85 because I couldnt get in on them. And was still a bit of a steuggle at the 80kg

930 -1130am:
C+J 110kg
Snatch 80kg
O/H squats 100kg (felt good)
530-6pm:
Pull ups at 16kg - 10/8/9
Ghd sit ups 12 reps for all sets
Back extensions 10 @ 20kg

Monday 2/9/2013

Snatch - 85kg
Clean - 110kg
Front squat - 135kg
Clean pull 137.5kg
Extra:
Muscle ups 4 sets

# felt pretty good this session
Diet needs some work though
Trained from 230-430 pm

Friday 16/8/2013

Snatch complex 90kg
Clean and jerk complex 120kg
Clean pull 130kg
Pull ups 10/10/9 with 12kg additional weight

Wednesday 14/8/2013

Thursday 15/8/2013

Thursday 15/8/2013
(Saturdays programming)

Push press 105/110 kg
Front squat 135/140 kg
Clean pulls 130kg
Shoulder stability

Tuesday 13/8/2013

Monday 12/8/2013

Saturday 10/8/2013

Saturday

Push press 102.5 (pb for 3)
Back squats 162.5
Clean pulls 130

Thursday 8/8/2013

Friday 9/8/2013

Friday

Snatch complex 85kg
Clean and jerk complex 115kg
Good morning's 80kg (too heavy I think)
Press 62.5
Pull ups 18 / 11 / 10

Extra:
Yolk carry 260kg for 10m was my heaviest
And
4 x 5 reps weighted ring dips.

Snatch complex was hard!

Wednesday 7/8/2013

Wednesday
Had a good night sleep and did tuesdays programming. (The plan in to not have the rest day so I make sure I get all the work done for the week.)

Clean and jerk 102.5
Snatch 80kg (missed one rep in the second last set)
Oh squat 85 (working on hold at bottom)
Pull ups 16/ 11 / 10
Ghd back extension 10/10/10 all at 20kg
Ghd sit ups 3x 10

Tuesday 6/7/2013

Rested yesterday, some recovery rowing and rolling but not much else.

Snatch 80kg
Power clean 95kg
Back squats 160kg
Clean pull 130kg
Shoulder stability. 3 exercise circuit

Extra.
3 sets muscle ups

Diet:
5am Oats and banana with full cream milk
830am beef buritto. Yoghurt. Milk
1pm Milk, beef buritto, ham
3pm dates. Yoghurt and tuna
Workout
7pm steak and veg

Wednesday 31/7/2013

Wednesday
Good Sleep but i was still a bit tired.
Trained at 12pm

Skipped snatch as wrists we a little saw and snatched previous day both full and power.
Power Clean 90kg
Back Squats 155
Strength con - Aimed for 10 on TTB and 1min on HSH
Hip Stab Banded side strides and pistols

extras
A few Box jumps at a decent height and a few deficit strict Handstand Push ups

Tuesday 30/7/2013

Tuesday
Good previous night sleep about 8 hours
Session at the Gold Coast with linz

Snatch x 3 80kg
Clean and Jerk 100kg
OH Squat 90 / 80 kg
Push Press 92kg
OH Sit Ups 10kg

Extra's:
Est 1Rm Power Snatch - Hit 85kg
3 x Max Muscle ups - 14 / 10 / 8

Monday 29/07/2013

Monday
Previous Night Sleep: 9 - 5
Felt good during workout and breezed through it pretty quickly. trained at about 3pm.

Power Snatch 67.5
Front Squat 120 (I think I might need to develop my spring reflex with Fronts - No worries with back Squats thought)
Clean Pulls 130
Did strength and conditioning 17 / 10 / 6 and SP started at 1 min but was only 30 sec by the last set
Didnt do hip stability as I wasnt aware of what it was.

Saturday 27/07/2013

Saturday:
Previous nights sleep: 8 hours
Felt good during session

Clean and Jerk 110 (Missed Jerk on the last rep at 115)
OH Squat 100kg
Push press 92.5
Max height box jump as an extra

Friday 26/7/2013

Friday
Previous night sleep: 8 hours quality sleep! Felt great all day. Trained well.

Snatch complex 80kg (failed 82.5)
Clean and jerk complex 125kg (failed the jerk at 130kg)
Back squats 157.5kg
Snatch pull off riser 100kg
Pull ups 17 / 13 / 10

Extra:
3 sets of muscle ups 9/9/7.

Diet:
5am Oats and banana with full cream milk
8am can of tuna and a kiwi fruit and cashew paste
10am sushi and beef jerky
12am beef buritto

Saturday 27/7/2013

Saturday
Good day of training today.
Had a good night sleep of about 8 hours from 10-6am.

Clean and jerk 110kg (missed the 115 on the last jerk)
Oh squat 100kg
Push press 92.5kg

Also did a few sets of 3 max height box jumps at 42.5 inches

And later today will be doing yoga and shoulder stability.

Wednesday

Wednesday

Worst training session I may have ever had!

Previous night was only about 5 - 6 hours sleep. Bad diet week has caught up missed majority of my snatches which I was hitting on Monday fairly easy.

Pc+Pj 95

Snatch 80 ( dropped weight after a few sets because it wasn't happening for me...put me in a shitty mood for the rest of the day)

Front sq 120
Jerk drives 100kg (went light because I wasnt feeling overly strong)
Pull ups 8 /6 / 8 (added weight - 16kg kb)
Ghd back ext 15 (20kg)

Finished session really pissed off because of the snatches. Need to eat more food I think.

Tuesday 23/7/2013

Tuesday

Good previous night sleep

Good energy

Bad diet and will be all week because haven't prepped meals like usual.

Jerk from rack 105

Snatch complex 80kg (5kg power snatch pb)

Clean rdl 65kg (I realise I got days confused so did them today to make up for it)

Bent over row 70kg hit the max reps required

Later session (pm)
Toes to bar 3 sets of 15 and 2 @ 12
Finished with shoulder stability.

Monday 22/7/2013

Monday
Really busy day had to break the session up into three parts. Felt good during all 3 times though.

Poor quality diet all week as I forgot to take food to uni.

Good previous night sleep.

Snatch 80kg (missed 2 reps out of all the working sets)
Clean and jerk 105kg
Back squats 157.5 (2.5kg pb for that many reps) was only supposed to do 140 but it was really easy.
Clean pull 130
Pull ups 17 / 10 / 8

Saturday 20/7/2013

Saturday
Previous night sleep: 10 - 6 good quality!
Started training at 830 feeling good.

Push press 92.5kg
Front squats 110kg (7.5kg more than required)
Clean pulls 130 kg

Extra s
Did the pull ups from yesterday to make up for it:
17/14/10
Kipping muscle ups 3 x 8
Toes to bar 3 x 12

4pmYoga 60 min
Then will do shoulder stability in front of tv.

Friday 19/7/2013

Friday
Previous night sleep: 10- 445 poor quality
Trained at 6pm because of a massive day...had no energy levels and didnt do pull ups.

Diet:
5am Oats and berries
745am Coffee and breakfast shake (was on the go)
930am pork casserole
1230 yoghurt and muesli crunch
230 banana, ham and nuts.
8pm (too long between meals I know) beef, sweet potato,  green beans, brocoli.
9pm chicken kievs and veg (was still hungry, probs from not eating for that big gap.

Snatch complex 90kg (failed 95)
C and j complex 110kg (f15)
Clean rdl 62.5kg
Exhausted and went home

Really enjoyed the snatch complex!
Rushed into the c n j complex too fast and couldnt hit decent weight because I wasnt feeling into it. Same thing applies for the snatch but I liked the movement.  Was just feeling off because I was so tired. Will try and train earlier in the day so it doesnt happen again.

Wednesday 17/7/2013

Wednesday 17/7/2013
Previous night sleep 10-5 (very poor quality sleep) woke up feeling a bit crook.

Power snatch 67.5kg
Power clean + Push jerk 90kg
Back squats 140 kg
Snatch pull 100kg
Shoulder stability.

Felt strong on back squats and was able to add an extra 20kg to the required %. Which was an extra 11% which I was pretty happy with. If I had another set I would have gone for 145kg.
Really enjoyed the pc+pj!

Diet
515am oats and berries
930am carrot, tin of tuna, macadamia nuts
12pm greek Yoghurt and muesli crunch
145pm burrito beef with avocado
430pm mango smoothie - mango, berries 2x eggs and almond paste
8pm Beef and veggie casserole, coconut water.

Water - approx 2L

Tuessay 16/7/2013

Tuesday 16/7/2013
Sleep 930pm - 5am

Feeling pretty good as far as energy levels go.

Had a little back twinge near my left scapular but after I got warm I didn't even notice it.

Trained at the club which was awesome!

Snatch 74kg
Clean from blocks 97.5kg
Clean pulls 130kg
Snatch press 50kg
Ghd sit ups 3 sets of 10

Need to drive through my heels much longer and really work a bigger extension.
Diet
515am oats, cashew paste, mixed berries, full cream milk.
8am can of tuna 95grams, greek Yoghurt muesli crunch.
10am banana / coffee
Trained at 1030
130pm chicken, veggies, 2x coco café.
4pm smoothie- mango, banana, 2 eggs, cashew paste.
7pm beef burrito x 2

2L water.

15/7/2013 Monday

Monday 15/7/2013

Training time: 2pm
Precious night sleep 10pm-4:45am
Felt tired when started

C+J complex 95kg
Snatch bal. 80kg
Front squats 102.5kg
Snatch RDL 40kg
Pull ups 15/11/10

Wow! ! Hardest session yet! C+J complex was a near death experience! Was on the floor with exhaustion after the 3rd set!

Felt a bit weak as the session went on as I think the cj complex juat drained me.

Was unhappy with pull up numbers but it is what it is after a lot of work.

Drank 2L of water

Saturday 13/7/2013

Saturday 13/7/2013
530am - training time 1 hr
Push press 70
Back squats 115 (10kg over required percentage)
Clean pulls 130

Yoga

(didnt do the shoulder stability as half of the yoga is just holding shoulder stability positions much like in the stability requirements)

Was still a little tired as it was early had oats and berries before training and then a filthy filthy weekend of food began post yoga session hahaha.

Sunday - rest / mobility.

Friday 12/7/2013

Friday 12/7/2013

C+J Complex 115 (failed 120 because of grip coming back down but besides that was feeling strong)

Snatch complex 75 (failed 80 because of same reason)

Good mornings 50kg (didnt go any heavier because wasnt sure how it would feel in the coming days (pulled up ok))

Press 47.5 (which is over the required percentage)

Pull ups
18/10/12

Diet:
Oats and berries
Bacon, eggs, mushrooms, baked beans, Avo, sausage
Quiche and salad
Yoghurt and muesli, banana
Tuna and power aide

Trained at 530pm so we could train all together, try and make it a bit more exciting and fun, which it was. Had rough sleep the night before but managed to have a sleep during the day as im on uni holidays. No injuries but grip was hammered on the complex's and am wondering if I should use my lifting straps or not...

Thursday 11/7/2013

Thursday 11/7/2013
Rest day / Mobility

Body pulled up quite sore! Smashed the foam roller, lacrosse ball and barbell for rolling out.

Diet:
Oats, Berries
Beef Burrito
Beef Burrito (Yes another one)
Roast beef, carrots, peas and pumpkin.
Beef Stir Fry.

Wednesday 10/7/2013

Wednesday 10/7/2013

Power Snatch - 55kg
Jerk From Rack - 90kg
Front Squat - 87.5kg
Snatch Pull - 100kg
DB Shoulder Press - Best set 18 (had more in me back started to arch my back, so stopped)

 Added some strict HSPU at night before I did some mobility work. (first set hit 19 HSPU)

Diet:
Oats and berries
Bacon, eggs, mushrooms, baked beans, tomato, avo.
Mango Smoothie: 1 Mango, 2 eggs, almond spread, full cream milk.
Beef burrito (whole grain wrap)
Can of tuna, veggies
chicken and veggies

Tuesday 9/7/2013

Tuesday 9/7/2013

Wow the working sets of clean and jerk were tough! Was a long time ago that I tested my Push Press 1 RM, and I found the working sets for that quite easy, so I am probably stronger than what I was working off...
Everything else was fine.

Clean and Jerk - 90kg
Push Press - 77.5
Overhead Squat - 80kg
Pull Ups - Best set 16
Hip Ext - 16kg KB for 15 (first time doing them, used a bit of trial and error with weight)

Also added a few sets of strict muscle ups in there in the afternoon. best was a set of 8.

Diet
Oats, banana, cashew paste
Mango smoothie -mango, watermelon, 2 eggs, cashew paste
Beef burrito and veg - Beef and been filling, cheese and whole meal wrap
-veg: sweet potato, cauliflower, green beans, carrot
Small can of tuna and kiwi Fruit, coconut water
Fish, sweet potato, green beans, carrot, peas, cauliflower.

Monday 8/7/2013

Monday -8/7/2013
First day on the new program:

Snatch @ 70kg
Power Clean @ 85kg
Back Squats @ 105kg
Clean Pulls @ 130kg
Shoulder stability - only got through one set on the shoulder stability.

Loved the program, snatches and clean pulls were defiantly struggle street!

After work in the afternoon had a play with some mates who were testing max height box jump and I got to 43 Inch

Diet
-  Greek Yoghurt and muesli
- Eggs, bacon, mushrooms, tomato, sausage
- Whole grain beef burrito with salad
- Oats, berries, cashew paste, PowerAde.
- Lamb, beef sausage, cauliflower, green beans, carrot, sweet potato