Hey Everyone
Boy am I way way behind on this - Sorry !!
Still been working hard, but not having internet at home is holding up blog process.
Here are the last 8 sessions or so !
FRIDAY 9th AUGUST
A. Power snatches 7 sets of doubles
B. Cleans - 7 sets of doubles
I struggled with both of these today, just wasn't feeling very energised or fast ?!?!
C. 5 minute kettlebell complex with 2 x 24kg kettlebells - I could do any exercises I wanted, I just wasn't allowed to put kettlebells on ground at any point during 5 minutes
I did some squats, swings, presses (bad idea) but mostly tried to wish the 5 minutes away ha ha
D. For Time
10-8-6-4-2, 24' box jumps with 10 metre sprint in between sets
TIME - 2:02 started of fast, but after a few rounds in, my legs were like jelly.
SATURDAY 10th AUGUST
A. 3 Rep max back squat - Got up to 130kg, which is a new PB, I think
B. Max weight 14metre Yoke walk - Got up to 240kg, felt like 340kg
MONDAY 12th AUGUST
For Time
20kcal Row
20 Axle bar Deadlifts at 60kg
20 Burpees and bar jump
20 GHD sit ups
20 Axle bar Clean and Jerk at 60kg
20 GHD sit ups
20 Burpees with jump over bar
20 Axle bar Deadlifts at 60kg
20 kcal Row
The idea of this was to go fast and unbroken reps
I did it in 15:47 - the GHD sit ups got broken up a bit
TUESDAY 13th AUGUST
A. 1 rep max Thrusters from rack
- I got 1 at 80kg
B. 5 rounds for time of
15 Taters (kettlebell swing and squat) at 24kg
15 metre Zercher yoke carry at 100kg
7 tuck jumps
TIME - 9:45
The Zercher Yoke carries, took a lot more out of me than I was expecting
C. Max effort Turkish Get Ups with a 24kg Kettlebell - I got 5 each side, which is less than I hoped for, but shoulders and body were tired by this stage
THURSDAY 14th AUGUST
A. Row 500 metres for time - TIME - 1:38
REST 2 minutes
B. 60 Seconds max distance on ski erg (my favourite !!) - Distance - 290 metres
REST 3 minutes
C. 4 minutes MAX Wall balls Reps - 92
REST 4 minutes
D. 5 minute AMRAP of
7 Deadlifts at 100kg
5 Burpee box Jumps onto 24inch box with 15kg plate on top
I completed 4 rounds
This whole session was absolutely exhausting, all fast paced and very very gassy
FRIDAY 15th AUGUST
A. 2 X 15 metre Banded Sprints then max reps Front Squat at 60kg
I got 20 reps although I think mentally I stopped as I knew what was coming next !!
B. 12min AMRAP Burpee ladder 1-12
Every minute add a burpee, starting at 1, plus as many thrusters at 55kg as possible up to 5
This was horrific, my thrusters looked like this -5,5,5,5,5,3,3,1,2,2,2 so 43 out of a possible 60
SUNDAY 17th AUGUST
A. 5X5 Back Squat - I got up to 130kg, which last week was my 3 rep max, so something is definitely working.
B. 5 X3 Trapbar Deadlift - I got up to 130kg plus the bar, which I think is maybe 15kg ??
C. 3 sets of kipping pull ups, with25 GHD Sit ups in between sets
MONDAY 18th AUGUST
A. For Time
500/400/300/200/100 metre on ski erg with
2/4/6/8/10 Bench Press at 70kg in between each set
TIME - 9:48
AS YOU CAN IMAGINE I WAS SO HAPPY TO BE ON THE SKI ERG !!!
B. 10-1 Box Jumps and Hand release press ups for time
TIME - 4:22
TUESDAY 19th AUGUST
A. 4 Rounds (with 3 minutes rest between) of
22 Wall Balls
22 Box Jumps
400Metre run
22 Burpees
22 24kg Kettlebell swings
TIMES - 1st -6:33, 2nd - 6:40, 3rd 6:41, 4th 6:47
As you can see there wasn't much time difference in these. This wasn't because I was recovering well and staying fast, it was more because I was tired and all were slow ha ha
These last 3 sessions have completely wiped me, my body was very tired yesterday, lots of mobility work today, then back on it tomorrow :-)
So that's us up to date now.
As you may (or may not) of noticed my training days have changed slightly, we are now trying 3 days on, 1 off, 2 days 0n, 1 off.
We'll see how that goes.
As I feel like I am saying all the time now, the sessions are definitely getting tougher, but always doable, if only just.
My body is definitely changing shape too, if I can just get more consistent with nutritional side, I may even get my tap aff and show you (steady)
Well done if you managed to stay awake till here
Till next time
Craig
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