120207 400m Deadlifts

Warm up:- speller, wall balls, sit-up , b/e, red band dislocates

few mins elliptical,  DL's 5 @ 7kg, 17kg, 27kg, 37kg

120207 400m Deadlifts

3 RFT scaled to
400m sub ellipitcal lev 2
82lb / 37kg Deadlifts x 12 reps

Done in 11.57 mins
Splits 2.15, 1.15*, 2.40*, 1.27*, 2.41*, 1.37*
* inc 12-14 second to change rooms

Good wod - DL's were heavier than I've done in a while and took a bit more out of me. Do this weight again next time.

Stretch and foam roller

Primal LHT 8

Warm up:- spealler, 10 wall balls, 5 push ups pin 5, 3 pull ups PU Rev top, 5 OH press @ 5kg, 5 curls @ 5kg

Primal Workout LHT 8

Push ups against bar pin 5 x 25 - (5-5-5-5-5) outside shoulder width
Pull ups PU rev top assist x 15 - (5-5 chins-5)
Air squat x tabata 4 rnds 12-11-11-10
Elevated jack knife press @ pin 4 x 20 top of head to bar - all elbows out wide
Plank hold x 90 secs hold - on push up bars managed only 45 secs
Hand / feet side plank x 45 sec hold each side - on push up bar - managed 35 secs right, and 5 secs left = PR

Push ups against bar pin 5 x 25 - (5-5-5-5-5) outside shoulder width very tough towards the end - took a longer break before last set
Pull ups PU rev top assist x 15 - (5-5 chins-4-1)
Air squat x tabata 4 rnds 11-11-10-10
Elevated jack knife press @ pin 4 x 20 - top of head to bar - all elbows out wide
Plank hold x 90 secs hold - on push up bars only managed 60 secs = 10 secs PR
Hand / feet side plank x 45 sec hold each side - on push up bar - only managed 30 secs left, and 30 secs right = 10 secs PR


Stretch and foam roller

ush ups are still really tough and i'm not making much gains and I think I'm battling up hill - next session try a higher bar to try and get the endurance built up first to 25 before trying to increase the difficulty

Went physio this week again and he's seem happy with my wrist so see how it goes

120216 Powerclean. Thrusters

Warmup:- spealler, wallballs, situps, b/e, red band dislocates

Push ups pin 5 x 8, pin 3 x 3

Chin ups PU rev top assist x 5 then tried to pull up, last one only nose to bar

Pull ups PU rev top assist x 3

A few power cleans and thruster with 7kg and 12kg - want to see wrist feels after physio treatment - he said test it but not too heavy so...

120216 Powerclean, Thrusters
scaled to
15-12-9 for time
12kg / 26lb Power clean
12 kg / 26lb Thrusters  - but wrist achey ache first 9 reps so dropped to 7kg / 15lb for rest of wod

Done in 8.47mins

It's ages since I've done these movements an boy did I know to it lol - wrist knew to it but see how it is tomorrow, in fairness my right wrist knew it swell it been that long so interesting tomorrow!

Stretch and foam roller

Primal LHT 7

Warm up:- spealler, 10 wall balls, 5 push ups pin 5, 5 pull ups 2 leg assist, 5 OH press @ 7kg, 5 curls @ 7kg

Primal Workout LHT 7

Push ups against bar pin 5 x 25 - (5-5-5-5-5) outside shoulder width
Chair assisted pull ups x 15 - with box 1 foot away
Air squat x 50
Elevated jack knife press @ pin 4 x 20 top of head to bar - all elbows out wide = PR
Plank hold x 90 secs hold - on push up bars managed 70 secs = 10 sec PR
Hand / feet side plank x 45 sec hold each side - on push up bar - managed 30 secs right, and 30 secs left = PR

Push ups against bar pin [del]5[/del]4 x 25 - (5-4-3-3-3-3-2-2) outside shoulder width
Pull ups - PU Rev assist top x 15 - (5-3 -5 chins -2 chins)
Air Squat x 50 (timed done in 2.38 secs)
Elevated jack knife press @ pin 4 x 20 - top of head to bar - all elbows out wide
Plank hold x 90 secs hold - on push up bars only managed 50 secs = PR
Hand / feet side plank x 45 sec hold each side - on push up bar - only managed 20 secs left, and 20 secs right = PR


Stretch and foam roller

Push ups 5x5 reps felt better and done quicker, much better not going to failure. Redo next time then increase the reps 6-5-5-5-4 then 6-6-5-5-3 then 6-6-6-5-2 then 6-6-6-6-1 then 7-6-6-6 etc

The second set of push ups were planned for pin 5 but I didn't adjust it after the EJ Press so I actually did them on pin 4 although I didn't realise till I was about start 24th rep!! I thought they were tough after those plank holds but lower down would make them even tougher!

Last 6 reps of ins set of EJ press were tough so redo them next time.

Push ups and pull ups 3-3-3-3-3

My legs still have major dome from DL's the other day so did some upper body stuff to where i'm at as I feel I've lost a lot of strength

warm up:- speller, 10 wall balls, 5 push ups pin 5, 5 pull ups 2 leg chair assist, 6 bicep curls 7kg

Push ups 3-3-3-3-3 (outside shoulder width grip = pretty new for me)
pin 4 - pin 3 - pin 2 (only just) - pin 1 failed 3rd rep - pin 1 (took a few breaths and weight of for a few secs and managed/scraped all 3)

Pull ups 3-3-3-3-3
1 leg assist - 1 leg assist further away - lower box 1 leg jump assist - blue band assist - PU rev top assist

Interesting I felt - I've not done any max strength stuff for what seems like ages (actually Nov for push ups) and never really tried max pull ups as always concentrated on chins before) but I def. need to do more. Think of alternating the primal with a metcon with a max effort - should give me a nice mix

111209 400m Deadlift again

Warm up:- spealler, 10 wallballs, 10 sit ups, 10 b/e, 10 push ups pin 5, 10 chin up PU rev. assist top (7-3)

111209 400m, Deadlift
AMRAP in 15 mins
400m Ellipitical lev 2
Deadlift x 15 reps @ 30kg / 66lb

Completed 3 rnds + 400m elliptical + 12 DL's in 15 mins then finished the round of DL's anyway in just over 15.16 mins NEW PR

Splits 2.16, 1.14*, 2.32*, 2.32*, 1.16*, 2.39*, 1.20*, 2.43*, 1.12* Total 15.16 mins

Stretch and Foam roller