Thursday, December 10, 2015

Thursday 10.12: Handstand, Deadlift, Hspu, Pull-ups, Box

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Thursday . Skills, handstand. Deadlift, 5x5 @ 160kg. Metcon, 5rds of: 7 hspu, 14 pull-ups, 21 box. Time, 10.48. About time to pull from th...
Wednesday, December 9, 2015

Wednesday 9.12: Push press, C&J, Front squat

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Wednesday . Push press 2x10 @ 65kg. Emom x 5min: 5 c&j @ 60kg. Front squat 5-4-3-2-1 (up to 130kg). Went to improve my fitness later i...
Tuesday, December 8, 2015

Tuesday 8.12: Snatch and Clean

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Tuesday . 7min emom of power snatches (up to 55kg). 7min emom of power cleans (up to 90kg). This was a regular work day and then right aft...
Monday, December 7, 2015

Monday 7.12: Snatch complex

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Monday . Snatch complex: high pull, full snatch, snatch balance, ohs (40-65kg). Snatch pull triples (up to 90kg). Lots of snatch action to...
Sunday, December 6, 2015

Saturday 5.12: Ohs, Pull-ups, OH Lunges

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Saturday . Overhead squat 5's (up to 70kg). Wod, 6 rds of: 15 pull-ups, 10 oh lunges (40kg). Saturday was a fun day as our god son got...
Friday, December 4, 2015

Friday 4.12: Thrusters, Mu's, Snatch, Hspu, Pistols

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Friday . Thruster ladder, 8min amrap of ascending weights. Result, 43 reps. Metcon, 5rds of: 3 bar mu, 5 power snatch (40kg), 7 hspu, 10 pis...
Thursday, December 3, 2015

Thursday 3.12: Press, Ring dips, Ghd

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Thursday . Push press 3x10 @ 63kg. Metcon, 5rds of: 15 ring dips, 20 ghd sit-ups. This week I've tried to leave work earlier to hit th...
Wednesday, December 2, 2015

Wednesday 2.12: Deads, Bench, 3-rounder

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Wednesday . Emom x 12min. Odd min, 3 deads (150kg). Even min, 3 bench (90kg). Metcon, 3rds of: 21 box, 18 wb, 15 kb swing (24kg), 12 burpee....
Tuesday, December 1, 2015

Tuesday 1.12: Squats, Emom

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Tuesday . Back squat 4x8 @ 120kg. Emom x 21min: 1st min 5 hang power clean (50kg) + 5 burpee, 2nd min 10 reverse lunges (50kg), 3rd min 10 p...
Monday, November 30, 2015

Monday 30.11: Press, Ohs, Pull-ups

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Monday . Push press 4x10 @ 60kg. Metcon, 20 ohs (40kg), 40 pull-ups, 15 ohs (50kg), 30 pull-ups, 10 ohs (60kg), 20 pull-ups. Time, 12.35. ...
Sunday, November 29, 2015

Sunday 29.11: Clean, Front squat, T2b, Box

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Sunday . Build up to heavy clean. A - triple (Result, 110kg PR). B - single (Result, 117kg PR). Front squat singles (up to 125kg). Metcon, 1...
Wednesday, November 25, 2015

Wednesday 25.11: Clean complex, Partner intervals

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Wednesday . Clean complex, 5 sets of: tall clean + mid-thigh + full clean. Intervals with partner, 14 rounds of: 4 hang power clean (70kg), ...
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Tuesday, November 24, 2015

Tuesday 24.11: Row and Jerks

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Tuesday . Intervals, 3 sets of: 500m row + 10 push jerk @ 60kg. Had a long ass workshop at work. Not that the topic wasn't good but si...
Monday, November 23, 2015

Monday 23.11: Clean and jerk, Squat, Snatch, Burpee

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Monday . Clean and jerk 1+3 (up to 93kg). Front squat 4x4 (up to 118kg). Metcon, 6min amrap of: 10 db snatch (30kg), 10 burpee. Result, 86 r...
Sunday, November 22, 2015

Sunday 22.11: Mu's, Jerk, Snatch, Fran

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Sunday . Intervals, 3 rds of: muscle-ups and push jerks. Emom x 10min: 3 power snatch @ 50kg. Fran, 21-15-9 of: thruster (43kg), pull-ups. N...