Max Thruster, Fran

Max Thruster
1 rep max

7kg x 4, 12kg x 3,
14.5kg, 17kg, 20kg / 44lb = New PR
Wrists strapped to protect left wrist

Fran
21-15-9 scaled to 12-9-6
95lb Thrusters - scaled to 12kg / 26lb - broken only with a few breaths didn’t (also had wrists strapped to protect left wrist)
Pull-ups - scaled to beginner rows bar at chest height position 12 - unbroken (made a real changed to assisted chins)

Done in 4.32 mins - Wahoo PR by nearly a min as 5.29mins last time. Really thrilled with that increase in performance at same reps and weight.

Push ups as per GD day 30, Elliptical 20 mins

Push ups as per GD day 30
Pin 4 - 4 reps EMOM for 10 mins
Completed all reps

Elliptical 20 mins lev 2
Completed 3.20m = PR = 0.18m more than last time

Max Power Clean, Elizabeth

Max Power Clean
Pursue 1-rep max
17kg x 2, 22kg x 2 then another as form felt off,
25kg
27kg
29kg / 64lb - thought this was a new PR as 2kg more than last time Dec 12 but its only a recent PR not an all time PR as way back in 2010 I did 30kg.

Elizabeth
21-15-9 - scaled to 15-9-6
135lb Clean - scaled to 12kg (9-3-2-1) (6-3)
Ring Dips - blue band assisted (9-3-2-1) (6-3)
Done in 7.25mins
Compared to last time when I only did the first 9 cleans at 12kg then dropped to 7kg in 7.49mins - I’m pleased with that.
Do same weight next time but quicker ie less breaks.

Push ups as per GD day 29, Ballsy Jackie

Push ups as per GD day 29
Max sets @ pin 4 rest 4 mins
12-10-9 wider grip - last time was 10-9-7

Ballsy Jackie
1000m Row - scaled and subbed 30 SDHP @ 8kg KB (unbroken)
50 wallball - scaled to 30 @ 5kg (broken as required)
30 pull ups - scaled to PU rev Assisted 3-2-2 then Beginner ring rows 8-5-5-3-2

Done in 9.06 mins
Last time was 10.10mins with 5-3-2 PUs and broken rr’s
Splits sdhp & wb in 4.02mins then PU & rr in 5.04mins

Right anterior delt was giving pain during top part of some of the sdhp’s and biceps complaining during pulls so I guess I haven’t fully recovered from last workout, with funeral stress and everything so will take a couple days off, eat better and sleep better.

EMOM: HSPU, Run/Push Press

EMOM: HSPU
10:00 mins
I subbed heavy DB press @ 7kg
4 reps per min and I completed all reps so up to 5 reps next time

Run/Push Press
3 Rounds
300-meter run - subbed elliptical lev 2
7 push press, bodyweight - scaled to 17kg (up by 2kg from last time)
Done in 7.16mins
Splits 1.24 PR, 0.50, 1.35, 0.55, 1.38, 0.51

All 3 rounds were faster on the elliptical than last time so really I’m chuffed with that. Overall I was still faster than the first time I tried with 15kg

3 x 8:00 Cindy’s, 3:00 rest in between

Start of my own tweaked / adapted version of Brandx  programming to concentrate of my push ups.

3 x 8:00 Cindy’s, 3:00 rest in between
3 x 8:00 AMRAPs, rest 3:00
5 pull-ups - s/s to 3 beg ring rows
10 push-ups - s/s to 4 beg push up - pin 6
15 squats - s/s 7
Completed 1st set:- 9 Rounds (wider push up grip after checking width on bar vs floor was much narrower which doesn’t bode well to when i get to the floor!)
2nd:-  8 Rounds + 3rr + 1 pu’s
3rd:-  8 Rounds + 1rr
Squats were getting tough and painful - so I foam rollered afterwards to help ward off the dreaded DOMS!!
I think up the reps next time to 4-5-8 and see how I go!

Brandx Ramona. 2013-01-02 Back Squat 5RM, Hill Sprints/Front Squats

Brandx Ramona 2nd Jan 2013

Back Squat 5RM
3 @ 7kg, 5 @ 17kg
5 @ 27kg, 5 @ 34kg / 75lb

Hill Sprints/Front Squats
3 Rounds
Hill Sprint - self scaled/subbed Elliptical on lev 6 100m
7 Front Squats, 155/115 - s/s to 15kg / 33lb
Done in 5.23mins
Splits:- 0.34, 0.58*, 0.44*, 1.06*, 0.52*, 0.52*, 1.09*

Compared to last  time Aug 12
 Hill Sprints/Front Squats
3 Rounds
Hill Sprint - self scaled/subbed Elliptical on lev 6 50m
7 Front Squats, 155/115 - s/s to 12kg / 26lb
Done in 3.58mins

Splits 0.21, 0.39*, 0.30*, 0.54*, 0.35*, 0.57*
* includes 12-14 secs to walk from elliptical to weights

Push ups as per GD Day 28

Push ups as per GD Day 28 - Bar at pin 4
3 Reps EMOM for 14 mins
Completed all reps - varying hand widths.

KB Swings and Elliptical

Severely lacking sleep but felt the need to do something phyical

KB Swings
8kg x 20
12kg x - started the swing and felt a strange pain up back of left wrist so decided to quit


Elliptical - prog 2 for 1 mile - done in 11.22mins

Tabata Sprints

I felt like doing something but not masses and wrist still tender but getting there so did
Tabata Sprints on Elliptical
Felt good to get the heart rate up

Push ups as GD Day 27, Bx 2012-12-26 Deadlifts / HSPU

Push ups as per GD Day 27 - Bar at pin 4
Max sets
10-9-7

BX 2012-12-26
Deadlifts/HSPU’s
10-8-6-4-2
Deadlift @ 38kg
HSPU - scaled to DB press @ 6kg
Done in 5.32mins.

This just tough enough, I had to work hard but I kept pushing on so apart from a few breaths it was unbroken.

Next day had wrist pain - very strange, physio said I’ve irritated the joint grrrrrr more rest grrrrrr
Why is that every time I try to do a little bit more than what GD prescribes on any given day I seem to regret it? I really should learn the lesson but I find it hard trying to improve my push ups and pull ups while following the programming that works for everything else.