Elliptical

I somehow upset my wrist again yesterday so better to be safe than sorry just got on elliptical for around 25 mins doing an easy 3200 meters

Strength Diary 2012-08-29 Deadlift 3RM, Deadlift / Run

Strength Diary 2012-08-29

Deadlift
5-5-3-3-3 @ 70-80% of 1 rep
Record highest weight

5 @ 27kg / 59lb
5 @ 37kg
3 @ 47kg
3 @ 55kg
3 @ 61kg / 134lb

Deadlifts/Runs
10 deadlifts @ 30kg / 66lb
800-meter run - subbed elliptical lev 2
15 deadlifts @ 30kg / 66lb
400-meter run - subbed elliptical lev 2
20 deadlifts @ 30kg / 66lb (10-10)
200-meter run -  subbed elliptical lev 2

Done in 12.29mins

Good workout - pleased with pace ie no bar staring.

Pull ups as per GD Day 12

Pull ups as per GD Day 12
3 sets of max pull ups
@ PU rev top
4 mins rest

10-5-6 (compared to 9-7-7)

Poor sleep and food so no more today.

Pushups as per GD Pullups - Day 12

24th Oct 12

Pushups as per GD Pullups - Day 12
Max sets x 3 - at bar in rack position 6
4 mins rest

24-14-18 (compared to 21-18-16)
Mixture of elbows out and elbows in and slightly wider grip 2nd round.
Also started on pin 5 my mistake which was harder than i remember it, and maybe took a bit out of me

Hours Yoga

Bx 2012-08-23 Push press/C2B/boxjumps

Brandx Ramona via Strength Diary 2012-08-23

Front Squat 3 x 3
5-5-3-3-3
5 @ 12kg
5 @ 15kg
3 @ 18kg
3 @ 22kg
3 @ 26kg / 57lb

Push press/C2B pull ups/box jumps

12 AMRAP
10 x push press @ 38kg s/scaled to 12kg
10 x CTB pull ups s/s to blue band assist at pin 4 - wide legs and some jump in the later rounds
10 x Box jumps 24” s/scaled to 15”

Completed 3 rounds + 10 x pp = 10 x pu’s

Slower than last time by 8 bj’s (chins made it longer than rows) but I also started already still aching from my last wod so overall not too bad.

I obviously had a brain fart when i wrote this wod down because I had already done the 23rd and I did again today - including the same 26kg front squat - what a muppet!

Might have to change schedule to tue - wed - fri - sun but we will see how it goes.

Brandx Ramona 2012-08-25 Burpee/pullup ladder

Brandx Ramona via Strength Diary 2012-08-25

Max Snatch
1 Rep Max
Didn’t do because of wrist

Burpee/pull up ladder
20-18-16-14-12-10-8-6-4-2 s/scaled to half 10-9-8-7-6-5-4-3-2-1
Burpees
2-4-6-8-10-12-4-16-18-20 s/scaled to half 1-2-3-4-5-6-7-8-9-10
Pull ups s/scaled to ring rows feet under rings or just in front

Done in 19.22mins phheeewww
Wow what a wod!!

Just writing this I realised I actually did pullups and then burpees - Doh!

Push ups as per GD pulls ups Day 11, Yoga

Push ups as per GD pulls ups Day 11

EMOM 7 reps for 6 mins
Bar position 6

Completed all 42 reps

Hours Yoga

Pullups as per GD Day 11, Elliptical

After a week off and crazy work week I’m back at it

Pullups as per GD Day 11
Repeat day 5

3 pullups EMOM for 14 mins

Complete all 42 reps + extra 3 cause I felt that good and to celebrate getting all the reps after 4 sessions of trying Wahooo  I guess the rest did me good 

Last time..
3-3-3-3-3-3-3-2f-3-3-1f-2f-f-2f
Total of 39 of 42 reps

Elliptical Prog 2 for 20 mins
Distance covered 3.02M - last time 2.82m 

Brandx Ramona 2012-08-24 EMOM MU's, 3 x 400m

Brandx Ramona via Strength Diary 2012-08-24

EMOM Muscle-Ups
Or false grip holds/pull-ups.
Post reps per minute completed.

I did cable pull downs @25kg 4 reps EMOM for 10 mins
Completed all reps - fairly easy so up to 5 reps next time.

3 x 400 M - I subbed Elliptical Lev 2 not using arms
Post fastest time

I did 1.55 New PR  , 2.02, 2.04 (Compared to 1.57, 2.01, 2.07)

Brandx Ramona 2012-08-23 Front Squat 3RM, AMRAP Push press/C2B pull-ups/Box jumps

Brandx Ramona via Strength Diary 2012-08-23

Front Squat 3 x 3
5-5-3-3-3
5 @ 12kg
5 @ 15kg
3 @ 18kg
3 @ 22kg
3 @ 26kg / 57lb

Felt it in my wrists again even though strapped up. Can’t keep elbows parallel - hoping yoga flexibility work will help it.

AMRAP Push press/C2B pull-ups/Box jumps
AMRAP in 12 mins
10 push press 85lb - self/scaled to 12kg / 26lb
10 C2B pull-ups - s/scaled to beginner ring rows (Rnd 1 feet under rings, Rnd 2 same but 5-5, Rnd 3 feet 2” nearer, Rnd 4 3” nearer)
10 box jumps - s/scaled to box jumps 15”

Completed 3 rounds + 10 PP + 10 RR + 8 Box jumps

Good wod - kept a reasonable pace and not too much bar staring   - I always know when i have the wod about right because I end up sweating for a good 10 minutes after I stop lol - does everybody else get that too???

Pushups as per GD Pullups - Day 10, Elliptical 1.5 miles / 2400 meters

Pushups as per GD Pullups - Day 10

Max sets x 3 - at bar in rack position 6
4 mins rest

21-18-16 (compared to 20-16-15)

Mixture of elbows out and elbows in and slightly wider grip each time by about an inch.

4 more reps - wahoo!

Elliptical Lev 2 - 2400 meters / 1.5 miles

Done in 14.13 mins - not quite beat my PR of 14.02mins but not bad  but not bad considering I have't done this distance in 12 months.

Splits every 400m were 2.24, 2.25, 2.25, 2.21, 2.20, 2.17.
then I backed off the pace a little but carried on for a while longer 2.42, 2.37 total 3200meters in 19.36 mins.

Pull ups as per GD Day 10

Pull ups as per GD Day 10

3 sets of max pull ups
@ PU rev top
4 mins rest

9-7-7 (compared to 8-5-6)

3 extra reps - really pleased with more progress, nothing more motivating I don’t think!

Crazy busy day and only just managed to pull this in.