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6/4
PM: Ran easy for 30 or so mins - didn't feel too bad. Probably not the best idea however.
Gym - Class at Firebrand
Mobility work to warm up - used bands. Worked on the hips and the shoulders.
Power Clean: 5x3@75 - was moving this quite well - will increase weight next time.
Was going to do the Games WOD as well, but was too worn out after cleans.
Instead:
2x10 Pistols
Ring Dips: 3x8 (yellow band) - can do a grand total of 2@bw now!
Chins: 3x8 - also did a set of L sit chins on the rings - these are hand. will work on
Front Lever Holds: 3 sets
Was dead after this. But, solid session
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8/4
AM: Spin bike for about 30 mins
PM: GYM
Overhead squat (snatch pp to get it into position) - 5@30,40,50, then 4@55,3@60,2@65,1@70,1@75,1@77.5, then couldn't Push Press 80 into position. I think I would've been able to squat it - so was a little disappointed. Oh well - it was over bw, so happy enough. CNS was pretty fried after
Ring Dips - 3x5@bw - finally can do ring dips @bw!
Ring Chins @bw+16.25 - 3x5 - last set hard
L Sit hold on rings - 3 sets
Front Lever Hold - 2 sets
Solid session. Happy
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AM (early): Row - 11 km paddle. Worked on quick set off the back and staying long
PM: GYM
Muscle up progressions to warm up - hard work
Hang Clean: 3@30,40,50,60,70,75 then only 2@80 - should've got 3, but wasn't extending fully
Conditioning: 7 rounds of: 5 reps pull ups, and 5 reps burpees. Did it in 5:12 - pullups let me down. need to work on them.
Was worn out after the session. Was up at around 5 this morning, so probably only got 7 hours sleep. not enough.
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13/4
PM: about 3 - 20 mins on erg easy. ave split 2:05, ave HR 146. Sore from yesterday's ergs.
5:30 - class at Firebrand
Mobility work
Snatch Balance - 5@30, then 3@40,50,55,60XF(failed forward on the squat at the bottom - not sure why), wasn't happy so did 60 again - easily, so did 62.5 for a triple - solid. am happy. its 5kg heavier than the last time I worked to a heavy triple on snatch bal. so new pb!
Ring Dips - very deep 3x6 - happy
Ring Chins - set of 8
False grip chins - 3 sets - hard on the hands - lose my grip pretty quick
L Sits on rings - 3 sets
L Sit Chins on rings - 2 sets - these are hard. could only do a single.
Am happy with today.
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15/4
Bit fatigued in the morning. The first week of rowing has worn me out.
AM: 30 mins on spin bike - av HR 140
PM: (3:30) GYM with Scott
Warm up - Row, stretching, mobility etc
Deadlift - 5@,60,80,90,100,110,120,130 - back was beginning to round on the 130, but pulled it fairly easily, so stopped there. Happy enough with this
Games WOD: AMRAP in 10 of: 60 burpees, 30 Overhead squat @55kg, 10 muscle ups
Got through the burpees, then could only get 11 of the OH squats. I was wrecked after deadlifting heavy. I was doing sets of 3 OHS, and it was really hard - couldn't stay tight.
Weight is down at 74.0 kg - not a great thing. I'm trying to eat more at maintenance levels (or more) so I can get as strong as possible. Need to focus on this to get it right.
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AM (6:20 on the water): Row to back of Herring Island feet out - really struggled with feet out - keep falling backwards
Roll ups - need to keep strong through lower body - use hands for fine tuning
Row back - building from arms only to full slide at 80-85% pressure - aiming for 3:1 ratio - hard work
PM: GYM with scott @ firebrand
Warm up (burgener twice through with pvc, then 15kg bar, then 20kg bar)
Clean high pull: 3@30,40
Clean: 3@50,60,70 then 5x3@80 - need to work on staying upright on last rep - core wasn't tight enough. Hard work but no failing so i'm happy
Conditioning:
'Helen'
3 rounds:
* 400m Run
* 21 KB Swings 24/16kg
* 12 Pullups
Took me 11:43 - struggled with the chins a lot - need to learn how to kip. KB swings were also quite hard.
Worn out. Looking forward to sleep
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Wed 21/4
Sat on ergo for 20 mins at about 1 – just easy. Felt okay
5:30 @ firebrand class: Good warm up.
Then Jerk: worked to heavy single.
5@40,3@50,60,then 1@70,80,82.5,85,87.5 – maybe had 90 in me. not sure but decided to leave it there. was solid
Dips: 4x6 deep on rings
Ring Chins: 5,4,4,4 @bw+17.5
L Sit with false grip on rings: 3 sets
Worn out after today. Solid though. Had milk and protein for after.
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Friday 22/4
PM: Gym - sat on ergo for 20 mins before weights - not sure what to do with this. not sure if its actually long enough for aerobic benefit, so perhaps not worth doing
Back Squat: 5@60,80,3@100,105 then 3x5@112.5 - bar speed was pretty good. am happy with these
Deadlift: Few cleans @60, then 5@60,80,100,3@115,130 then 1@145 - wanted a triple, but didn't bother trying after the first was fairly hard work. form was solid though
Chins @bw: 12,9,7
Front Lever Holds: 3 sets - these were good
Dragon Flag negatives: 2 sets - core was gone by the time I did these, but still got a full rep.
Solid session, so i'm happy enough
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25/4
AM: Run easy for 35 mins - av HR 138. felt good running.
PM: GYM @ the rowing club
Power Snatch: 5@40,3@50,3@55, then 2,3,2@57.5 - was pulling these okay. didn't want to work too heavy as I was working solo
Back Squat: 5@60,80 then 3@90,105 then 3x5@115 - these were a bit harder than at 112.5, but I did run today, so that would've affected it. First set was easy, second hard, then third wasn't too bad. Happy enough
Press: 5@bar, 3@30,35,40 then 3x5@47.5 - felt okay with these. Am weak at the top though.
Chins @bw+about 20kg (had a chain with 15kg attached - not sure exactly how much) - 3x5
Dips @bw+about 20kg (had a chain with 15kg attached - not sure exactly how much) - 3x6
Front Lever Hold: 2 sets
Pretty dead after the session. Didn't feel too bad after running in the morning - was worried my squat would be terrible, but felt okay.
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27/4
20 mins on erg pre gym
GYM at the rowing club:
Power Clean: 5x3@77.5 – had to work had for these, but got them. Happy
Bench Press: 3x5@75 – solid. hard on the last rep of the last set
Pistols: 2x8
Front Lever Hold: 3 sets
L sit holds: 2 sets
Good Morning: 8@50, then 2x6@60
Solid session
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