100406 OHS

Warm up= arm swings/rotations, knee highs, side to side lunges with overhead press, 10 abmat situps unanchored with arms cross chest, 10 abmat back exentions, 5 ohs squats with band disclocates,

Tues 100406
Overhead Squat 5-5-5-5-5 reps

7kg - 8 - 9x only 2 reps - 9 - 10kg

With brand new barbell wahoo! First time I've done 5RM of OHS and although I still have to have my hands really wider - wider than the recommended snatch grip width - it's much easier with this straight ended barbell.
Hopefully I can work more on flexibility and get better.

Cash out:- Did some practice with new 7kg barbell (no extra weight) of power and squat snatch, hang power clean and full squat clean - I feel my technique is coming along - the movement feel smoother and slicker.

Wed 100407

Did todays today and will do yesterday’s tomorrow because my new 6ft Barbell should be arriving tomorrow - wahoo!!!

Warm up= arm swings/rotations, knee highs, side to side lunges with overhead press, 6 blue band assisted chin ups at pin 5, 5 air squats, 5 10kg SDHP, 3 side-to-side low 6” hurdle jumps

Cash in:- Push up challenge 4th day of program, re-doing week 1 again = 27 reps broken into sets of 6,6,4,4,7 with 60 secs rest

100407
Puppies:
Row 250-500 meters - subbed 25 x 14kg SDHP PR
30 Double-unders - 30 side-to-side low 6” hurdle jumps
20 Squat thrusts
Done in 6.32 mins

Them squat thrusts I find really hard with my long legs grrr, felt like it took longer than the rest of the wod put together.

Cash out:- U/hand pulldowns 3RM’s - 20kg, 25, 30, 40, 45F, 42 x 2 only, 41kg.

100404 Weighted pull ups and DB clean and jerks

Warm up= arm swings/rotations, knee highs, side to side lunges with overhead press, 2 blue band assisted chin ups at pin 5, 5 air squats, empty db clean and jerk, then 7kg db clean and jerk.

Cash in:- Push up challenge 3rd day of program = 38 reps broken into sets of 8,10,7,7,10f6 with 120 secs rest

SUNDAY 100404
For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 4
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups

I scaled to 2 x 7kg DB’s and Blue banded chin ups at pin 5.

Done in 38.55 mins

It was a hell of a slog for me!! I did full squat cleans and then split jerk - which I assume is correct?
I’ve not done many squat cleans - usually shy to power cleans but decided to go for it but boy they took it out of me - it made my chin ups the easy bit - go figure!!

This was close to “Joshie” for the slog and I nearly quit at round 7 but I’d started so I finished - if you know what I mean lol overall very long session and I needed a recovery drink after this one - I was a wreck and still puffing for oxygen for ages after I had finished!!

100402 "Tabata Something Else"

Warm up:- arm swings/rotations, knee highs, side to side lunges with overhead press, 5 air squats, 5 green assist chin ups, 5 push ups against thigh (pin 5) high bar, 5 abmat situps.

“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Buttercups:
Do three rounds of work:

PU 9-9-8 - assisted with green band
PU 8-8-8 - against thigh high bar
SU 7-7-7 - abmat with arms across chest, unanchored
lost a bit of time as downloaded rocky tabata music and after 4 mins it went strange and wasn't sure where I was ie 10 or 20 secs so restarted the track and carried on
Sq 10-10-11

Total 102 Tabata Score 33

I wanted to do it the same as last tme to compare to, which I did except the pull ups - I got on the black band and it just felt silly so I went green instead. My left bicep is still sore.

Compared to Oct 09...
PU 14-11-9 - assisted with black band
PU 7-6-6 - against thigh high bar
SU 5-6-6 - abmat with arms across chest, unanchored
lost a bit of time as downloaded rocky tabata music and after 4 mins it went strange and wasn't sure where I was ie 10 or 20 secs so restarted the track and carried on
S 10-8-8

Total 96 Tabata Score 28

Next time I will do Blue band assist, pin 4 bar, and arms assist abmat situps.

Cash out:- Hanging KTE attempts x 2,3, Hanging tuck sit x 10 secs x 3

Sat 100403 1600/1200/800/400m Runs

I should have done 100402 tabata today but my bi’s, traps and forearms ache and instead of taking a rest day - as my forced rest day was two days ago I done 100403 today and will do 100402 tomorrow.

Puppies: scaled further
Run 800 approx 500 240 meters (ran round water tower) 1.49
Rest 3 minutes
Run 600 400 meters (measured 100m x 4) 2.52
Rest 2 minutes
Run 400 300 meters (100m x 3) 2.07
Rest 1 minute
Run 200 100 meters 0.37

Total time 13.29mins

Scaled because I’ve never actually ran that far but wanted to do something and was really pleased with what I did do. I think I need to re-look at the 500m for the tower as the time seems very quick by comparison even though it was fresh legs?

EDIT - Found a great google maps trial link and it measures the distance to only 240m! but the rest were good.

Wed 100331 Split Jerk

Yesterday was forced rest day from wod’s due to some work issues - I had to go and step in to help, Throwing some 25 litre drums around, then shaking some 10 litre containers for about 2 hours.

Today - During the morning I spent a couple of hours pouring from 10 litre containers and shaking a 25 litre container with increasing fluid levels of 16, 17, 18, 19, 20, 21, 22.5 litres.

Evening wod Warm up= arm swings/rotations, knee highs, side to side lunges with overhead press, 10 o/h air squats with band dislocates, 10 Abmat butterfly with arms across chest sit ups, 10 Abmat back extentions

Cash in:- Push up challenge day 2 of program = 32 reps broken into sets of 6,8,6,6,7f got 6 with 90 secs rest

Split jerk warm ups 3 x 10kg, 3 x 15kg 2 x 18kg and felt pretty weak think the push ups took more out of me than I thought so not lower than originally planned

Wednesday 100331
Split Jerk 1-1-1-1-1-1-1 reps
20 - 21 - 22 - 23 - 24 - started to feel much stronger for some reason - 25 - 27kg / 60lb All PR’s wahoo!!!  (I also cleaned each one - first few dl'd then cleaned from high hang, last few were better and faster from the floor)


compare to Dec (my first time)
MONDAY 091207
Split Jerk 1-1-1-1-1-1-1 reps
10-15-17-18-18-19-19kg / 41lb

Cash out:- Tuck hang x 10 secs, left leg single l sit hand x 10 secs, right leg single l sit hand x 10 secs, Tuck hang x 10 secs, seated knees to elbows (can’t remember it proper name) x 3,3, laying knees to elbows / reverse crunch (hands outstretched and weighted) x 2

100330 front squat and pull ups

Warm up= arm swings/rotations, knee highs, 3 blue band assisted chin ups at pin 3, 5 air squats, 3 front squats @ 10kg,

Cash in:- Push up challenge test @ pin 3 = 8 followed by by 1st day of program = 25 reps broken into sets of 8,6,6,4,4,5 with 60 secs rest

100330
Puppies:
Five rounds for time of:
PVC - 65 pound Front squat, 3 reps - I did 15kg / 33lb
7 pull-ups (beginner or assisted okay) - I did blue band assisted chin ups at pin 4

Because of being sick (IBS) the last 2 days and wanting to do something I did this wod but not rushed at all, as I didn't want to take too much out of me.
Done in 11.34 min - went fit should be much faster and heavier  ;-)