Clean and Press
115lbs 5 reps 6 sets
Yoke (bar and chains) approx 100'
180lbs x 1 230lbs x 3
Atlas Stones 51'
150x5 180 attempt failed 180 attempt failed 180lbs x 1 150lbs x 3
Tire Flip 850lbs (with Peter)
3 flips x 2 sets
4 flips x 1 set
Sunday 30 October 2011
Thursday 27 October 2011
October 27th 2011
Military Press 75% 85% 95% of max based on a 115lbs max
65x6 85x5 100x3 110 failed
pull ups (super set with military press) bw 6 reps 4 sets
db bench press 50lbs 10 reps 5 sets
band pull aparts (super set with db bench) 20 reps 5 sets
db bent over rear raise 15lbs 10 reps 3 sets
db lateral raise (super set with db bent over rear raise) 15lbs 10 reps 3 sets
October 25th 2011
Bench Press 75% 85% 95% of max at 175lbs
**using 170lbs as 95% because of weight error during my last workout
95x7 115x5 130x3 170x3
pull ups (super set with bench press) bw 6 reps 5 sets
db hammer grip military press 25x10 30x10 30x10 30x10
db rows skip this exercise due to a pain in my right mid trap
dips bw 10 sets of 10 reps
**using 170lbs as 95% because of weight error during my last workout
95x7 115x5 130x3 170x3
pull ups (super set with bench press) bw 6 reps 5 sets
db hammer grip military press 25x10 30x10 30x10 30x10
db rows skip this exercise due to a pain in my right mid trap
dips bw 10 sets of 10 reps
October 24th 2011
Squat 75% 85% 95% of max at 240lbs
135x5 145x5 180x5 205x3 230x6
GHR bw 10 reps 4 sets
SSB Front Squat 105lbs 10 reps 3 sets
GHR sit ups bw 10 reps 4 sets
135x5 145x5 180x5 205x3 230x6
GHR bw 10 reps 4 sets
SSB Front Squat 105lbs 10 reps 3 sets
GHR sit ups bw 10 reps 4 sets
Monday 24 October 2011
October 22nd 2011
EVENTS
BB Clean and Press 95x5 105x5 115x3 125x3x3
Framers 160x100' 160x100' 160x50' 160x100'
Atlas Stones 150x3x4 150x4x1
Sled Drag (on grass) 135x4 approx 100'
BB Clean and Press 95x5 105x5 115x3 125x3x3
Framers 160x100' 160x100' 160x50' 160x100'
Atlas Stones 150x3x4 150x4x1
Sled Drag (on grass) 135x4 approx 100'
October 20th 2011
box jumps bw 3 reps 3 sets
deadlift 75% 85% 95% of max at 315lbs
155x5 205x5 235x5 270x3 300x12
**almost got 13 reps but could lock out the 13th rep
SSB GM 95x10 95x10 90x10 90x10
**i was quite fatigued after my deadlift so i lowered the weight on the GM
Bent over bb rows 115x10x4
toe to bar leg raises bw 12reps 4 sets
GHR (super set with toe to bar leg raises) bw 12 reps 4 sets
deadlift 75% 85% 95% of max at 315lbs
155x5 205x5 235x5 270x3 300x12
**almost got 13 reps but could lock out the 13th rep
SSB GM 95x10 95x10 90x10 90x10
**i was quite fatigued after my deadlift so i lowered the weight on the GM
Bent over bb rows 115x10x4
toe to bar leg raises bw 12reps 4 sets
GHR (super set with toe to bar leg raises) bw 12 reps 4 sets
October 18th 2011
Bench Press 70% 80% 90% of max at 175lbs
95x10 125x3 140x3 165x5
**I miscalculated my 90% weight it should have been 160lbs so next bench day i will do 170lbs for 95%**
Pull ups (super set with each set of bench press) bw 6 reps 4 sets
db hammer grip military press 25x10 30x10 30x10 30x10
db row 70x12 70x12 70x12 70x12
dips bw 10 reps 10 sets to total 100 dips
95x10 125x3 140x3 165x5
**I miscalculated my 90% weight it should have been 160lbs so next bench day i will do 170lbs for 95%**
Pull ups (super set with each set of bench press) bw 6 reps 4 sets
db hammer grip military press 25x10 30x10 30x10 30x10
db row 70x12 70x12 70x12 70x12
dips bw 10 reps 10 sets to total 100 dips
October 17th 2011
box jumps bw 3 reps 3 sets
squat 70% 80% 90% of max at 240
135x10 155x5 170x3 190x3 215x10
GHR bw 10 reps 4 sets
Front squats 95x10 105x10 115x10
GHR sit ups bw 10reps 4 sets
squat 70% 80% 90% of max at 240
135x10 155x5 170x3 190x3 215x10
GHR bw 10 reps 4 sets
Front squats 95x10 105x10 115x10
GHR sit ups bw 10reps 4 sets
Saturday 15 October 2011
October 15th 2011
Events
bb clean and press 115lbs 3 reps 3 sets
*i wanted to practice my clean and press technique
framers
160 50'
170 50' x2
atlas stones
150lbs x3x4
*i wanted to practice my technique, trying to load the stone, since this height is higher than im use to
sled drag
90lbsx5 runs
*trying to run quickly with the sled so i used lighter weight
bb clean and press 115lbs 3 reps 3 sets
*i wanted to practice my clean and press technique
framers
160 50'
170 50' x2
atlas stones
150lbs x3x4
*i wanted to practice my technique, trying to load the stone, since this height is higher than im use to
sled drag
90lbsx5 runs
*trying to run quickly with the sled so i used lighter weight
October 14th 2011
Phase 2
Military Press
65x5 80x3 95x3 105x2 100x2
*105 set should have been x3 but I was pre-exhausted from the cross fit workout the day before so I tried to do 100x3 but failed and only did 2.
pull ups 5 sets x 6reps super set with military press
db bench 50lbs 10reps 5 sets
band pull aparts super set with db bench 20reps 5 sets
db bent over rear raise 15lbs 10 reps 3 sets
db side raises super set with db bent over rear raise 15lbs 10 reps 3 sets
Military Press
65x5 80x3 95x3 105x2 100x2
*105 set should have been x3 but I was pre-exhausted from the cross fit workout the day before so I tried to do 100x3 but failed and only did 2.
pull ups 5 sets x 6reps super set with military press
db bench 50lbs 10reps 5 sets
band pull aparts super set with db bench 20reps 5 sets
db bent over rear raise 15lbs 10 reps 3 sets
db side raises super set with db bent over rear raise 15lbs 10 reps 3 sets
October 13th 2011
Cross fit workout
as many sets you can do in 20 min
1) 10 push ups
2) 15 40lbs kettle bell swings
3) 20 16lbs wall balls
I completed 8 sets plus 10 push ups and 10 kettle bell swings
as many sets you can do in 20 min
1) 10 push ups
2) 15 40lbs kettle bell swings
3) 20 16lbs wall balls
I completed 8 sets plus 10 push ups and 10 kettle bell swings
Tuesday 11 October 2011
October 11th 2011
box jumps bw 3 reps 5 sets
deadlift 155x10 185x5 245x3 255x3 285x3 (miscalculated the weight on the bar for my first set, it was supposed to be 220)
**based deadlift off of a 315lbs max**
i didn't do max reps on my last set because I have been sick for the last 4 days and I felt really crappy today. the second set felt really heavy and it shouldn't have.
SSB GM 95lbs 10reps 4 sets
bent over bb rows 115lbs 10reps 4 sets
GHR with hanging leg raises bw 12 reps 4 sets
deadlift 155x10 185x5 245x3 255x3 285x3 (miscalculated the weight on the bar for my first set, it was supposed to be 220)
**based deadlift off of a 315lbs max**
i didn't do max reps on my last set because I have been sick for the last 4 days and I felt really crappy today. the second set felt really heavy and it shouldn't have.
SSB GM 95lbs 10reps 4 sets
bent over bb rows 115lbs 10reps 4 sets
GHR with hanging leg raises bw 12 reps 4 sets
October 10th 2011
bench press 95x10 115x5 130x5 150x7 super set with bw pull ups 4 sets of 6 reps
db military press (using a hammer grip) 25x10 30x10 30x10 30x8 25x10
db row 65x12x4
dips bw 20/10/9/6 total 55 assisted with 10lbs 10/10/10/10/5 total 45
conditioning sprints 5min warm up job 4x300m farleck sprints 5min cool down
db military press (using a hammer grip) 25x10 30x10 30x10 30x8 25x10
db row 65x12x4
dips bw 20/10/9/6 total 55 assisted with 10lbs 10/10/10/10/5 total 45
conditioning sprints 5min warm up job 4x300m farleck sprints 5min cool down
October 8th 2011
Events training
I did the workout that was on Paul`s program...
log press 70x5 70x5 100x3 100x3 100x3
framers warm up 110lbsx1 2 sets 160lbs 150 ft
stones warm up 120lbsx5 180x5 180x5 180x8 60seconds
tire flip 450lbs tire 2 sets 5 flips
I did the workout that was on Paul`s program...
log press 70x5 70x5 100x3 100x3 100x3
framers warm up 110lbsx1 2 sets 160lbs 150 ft
stones warm up 120lbsx5 180x5 180x5 180x8 60seconds
tire flip 450lbs tire 2 sets 5 flips
October 6th 2011
box jumps bw 3 reps 3 sets
squats 125x5 145x5 165x5 180x5 205x5 (based off of a 240 max)
GHR bw 10 reps 4 sets
front squats 85x10 95x10 105x10 (using a clean grip and im not used to it so my weights are lower in this lift)
GHR sit ups bw 10reps 4 sets
squats 125x5 145x5 165x5 180x5 205x5 (based off of a 240 max)
GHR bw 10 reps 4 sets
front squats 85x10 95x10 105x10 (using a clean grip and im not used to it so my weights are lower in this lift)
GHR sit ups bw 10reps 4 sets
Wednesday 5 October 2011
October 4th 2011
military press 55.10 70x5 80x5 90x10 super set with pull ups 4 sets of 5
db bench press 50x10x5 super set with band pull aparts green band (red was too hard) x20x5
db bent over rear raise 15x10 15x10 10x10 super set with db lateral raises 15x10 10x10 10x10
conditioning 5 min warm up jog
sprinting 70m-100m x10
5 min cool down jog
**i used the green band for pull apart and held approximately 6inches in from each end.
**my back felt fine at the start of my workout but got more inflamed after overhead pressing.
db bench press 50x10x5 super set with band pull aparts green band (red was too hard) x20x5
db bent over rear raise 15x10 15x10 10x10 super set with db lateral raises 15x10 10x10 10x10
conditioning 5 min warm up jog
sprinting 70m-100m x10
5 min cool down jog
**i used the green band for pull apart and held approximately 6inches in from each end.
**my back felt fine at the start of my workout but got more inflamed after overhead pressing.
Monday 3 October 2011
October 3, 2011
box jumps 3 jumps 5 sets
deadlift 155x5 185x5 205x5 235x5 270x5
SSB GM 95x10x4
bent over bb rows 115x10x4
GHR bw 12x4
hanging leg raises bw 12x4
used a support belt when lifting today because my back was a little sore from the comp 2 weeks ago and after events it was hurting a lot. but it was fine throughout my workout.
deadlift 155x5 185x5 205x5 235x5 270x5
SSB GM 95x10x4
bent over bb rows 115x10x4
GHR bw 12x4
hanging leg raises bw 12x4
used a support belt when lifting today because my back was a little sore from the comp 2 weeks ago and after events it was hurting a lot. but it was fine throughout my workout.
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