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