Sunday 19th July 2009
Refereed:
U17's 60mins
A grade 80mins
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Lawrence's Training Log
Re: Lawrence's Training Log
by Lawrence.McDonell » Mon Jul 20, 2009 10:13 pm
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Lawrence.McDonell - Posts: 416
- Joined: Fri Jun 12, 2009 9:41 am
- Location: Quakers Hill
Re: Lawrence's Training Log
by Lawrence.McDonell » Mon Jul 20, 2009 10:21 pm
Monday 20th July 2009
Warmup
400m jog, sideways, bum kicks etc
General ROM
3 rounds of
3-5 Pullups
3-5 Thrusters
3-5 Sumo Deadlift High Pulls
1 lap run thrown in after 2nd round
WOD
For time 3 rounds of:
9 pullups chest to bar
15 thrusters
21 sumo deadlift high pull
400m Run
Time: 15:31
Really happy to get first set of thrusters out in one set definitely feeling a bit stonger.
Warmup
400m jog, sideways, bum kicks etc
General ROM
3 rounds of
3-5 Pullups
3-5 Thrusters
3-5 Sumo Deadlift High Pulls
1 lap run thrown in after 2nd round
WOD
For time 3 rounds of:
9 pullups chest to bar
15 thrusters
21 sumo deadlift high pull
400m Run
Time: 15:31
Really happy to get first set of thrusters out in one set definitely feeling a bit stonger.
Last edited by Lawrence.McDonell on Mon Jul 27, 2009 9:10 pm, edited 1 time in total.
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Lawrence.McDonell - Posts: 416
- Joined: Fri Jun 12, 2009 9:41 am
- Location: Quakers Hill
Re: Lawrence's Training Log
by Lawrence.McDonell » Tue Jul 21, 2009 11:06 pm
Tuesday 21st July 2009
Referees Training
Warm Up
High Knees, Butt kicks, sideways running, run throughs 10-20-30-40-50m
Main Session
6x10m sprints/walkbacks
4x20m sprints/walkbacks
10x30m hill sprints/jog recoveries
3 stations 9mins at each
Station One: Sprint 10m and back, 20m and back, 20m and back, 10m and back, walk 20m then sprint 20m,then 40m and back then 20m. This counts as one. Rest 1min between efforts.
Station Two: Wind Sprints. Sprint 60m jog 20 on every 30 sec. Complete 4 in 2mins then have 1min rest. Complete each cyle in 3mins including rest. 3 sets in 9mins.
Station Three: Run fwds 10m backwards 10m, fwds 10m backwards 10m, run 60m then pivot backwards 10m, repeat first pattern and run 70m.
Was a really good session tonight short and sharp and this shuttle stuff really burns. Hamstrings pretty sore from yesterdays deadlifts but feeling really strong on accelerations, turns and up hills.
Referees Training
Warm Up
High Knees, Butt kicks, sideways running, run throughs 10-20-30-40-50m
Main Session
6x10m sprints/walkbacks
4x20m sprints/walkbacks
10x30m hill sprints/jog recoveries
3 stations 9mins at each
Station One: Sprint 10m and back, 20m and back, 20m and back, 10m and back, walk 20m then sprint 20m,then 40m and back then 20m. This counts as one. Rest 1min between efforts.
Station Two: Wind Sprints. Sprint 60m jog 20 on every 30 sec. Complete 4 in 2mins then have 1min rest. Complete each cyle in 3mins including rest. 3 sets in 9mins.
Station Three: Run fwds 10m backwards 10m, fwds 10m backwards 10m, run 60m then pivot backwards 10m, repeat first pattern and run 70m.
Was a really good session tonight short and sharp and this shuttle stuff really burns. Hamstrings pretty sore from yesterdays deadlifts but feeling really strong on accelerations, turns and up hills.
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Lawrence.McDonell - Posts: 416
- Joined: Fri Jun 12, 2009 9:41 am
- Location: Quakers Hill
Re: Lawrence's Training Log
by Rob » Wed Jul 22, 2009 9:25 am
awesome ref session. Love reading your ref workouts. Heaps of agility and different running angles!
Give 100% or don't bother trying
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Rob - Site Admin
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- Joined: Thu Jun 11, 2009 3:52 pm
Re: Lawrence's Training Log
by Lawrence.McDonell » Thu Jul 23, 2009 4:43 pm
Wednesday 22nd July 2009
18 Holes of golf at Dunheved Golf Course.... This counts as training accuracy and coordination right?
If thats the case i need a lot more practice because i am really bad at golf. Good fun though.
Drove to refs training in the PM but it was unfortunately cancelled which meant i just did a bit of strength work in the garage.
Press 3x3 sets were 46kg, 56kg, 61kg(f) not enough rest before last set and a tad too much weight for now.
Pullup 3x5 sets were strict, 7.5kg, 12.5kg
18 Holes of golf at Dunheved Golf Course.... This counts as training accuracy and coordination right?
If thats the case i need a lot more practice because i am really bad at golf. Good fun though. Drove to refs training in the PM but it was unfortunately cancelled which meant i just did a bit of strength work in the garage.
Press 3x3 sets were 46kg, 56kg, 61kg(f) not enough rest before last set and a tad too much weight for now.
Pullup 3x5 sets were strict, 7.5kg, 12.5kg
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Lawrence.McDonell - Posts: 416
- Joined: Fri Jun 12, 2009 9:41 am
- Location: Quakers Hill
Re: Lawrence's Training Log
by Lawrence.McDonell » Thu Jul 23, 2009 4:50 pm
Thursday 23rd July 2009
Warm Up
Jog 400m bum kicks, high knees, side shuffles.
General ROM
OHS with broomstick
Jumping muscle ups
Front Squats 5 with bar, 5 with 40kg
Front squats
3-3-3-3-3
60kg-70kg-80kg-90kg-100kg
Fairly happy with squats today this last time i actually tried front squats my max single was 75kg so 100kg for 3 is awesome. Would have started work sets on 80 if i had any idea that i was able to go that high today but nevertheless happy. Finished with 3x5 Handstand pushups with full ROM to floor as well as some attempts at free standing handstands.
Warm Up
Jog 400m bum kicks, high knees, side shuffles.
General ROM
OHS with broomstick
Jumping muscle ups
Front Squats 5 with bar, 5 with 40kg
Front squats
3-3-3-3-3
60kg-70kg-80kg-90kg-100kg
Fairly happy with squats today this last time i actually tried front squats my max single was 75kg so 100kg for 3 is awesome. Would have started work sets on 80 if i had any idea that i was able to go that high today but nevertheless happy. Finished with 3x5 Handstand pushups with full ROM to floor as well as some attempts at free standing handstands.
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Lawrence.McDonell - Posts: 416
- Joined: Fri Jun 12, 2009 9:41 am
- Location: Quakers Hill
Re: Lawrence's Training Log
by Lawrence.McDonell » Fri Jul 24, 2009 2:36 pm
Friday 24th July 2009
Warm Up
100 Unders, 30 double unders
General ROM
10 pullups
3-5 Thrusters 40kg, 3-5 Hang Power Clean 40kg, 3-5 Sumo Deadlift High Pull 40kg
5 pullups
3-5 Thrusters 50kg, 3-5 Hang Power Clean 50kg, 3-5 Sumo Deadlift High Pull 50kg
WOD
AMRAP in 20min of:
10 Thrusters
10 Hang Power Cleans
10 Sumo Deadlift High Pull
4 Rounds
Rx'd weight was 40kg but since i am trying to up strength and muscular endurance a bit i decided to work with 50kg and aim to complete 5 rounds at least. I powered through first two rounds in about 8mins but somewhere in round three i aggravated shoulder i think during power cleans. After limping through round 4 i had about 2 and a half mins left but could not even grip bar to start thrusters. Pain was similar to when last aggravated and radiates down through elbow and wrist to the point where i literally cannot raise a drink bottle with one hand. Hurt a bit yesterday after practising muscle ups and made worse during contact session at ref's last night thought it was OK this morning but i guess not. Took a couple of hours for pain to die down this morning but by mid afternoon i basically feel fine again. Guess i just need to go easy on shouldersa bit.
Warm Up
100 Unders, 30 double unders
General ROM
10 pullups
3-5 Thrusters 40kg, 3-5 Hang Power Clean 40kg, 3-5 Sumo Deadlift High Pull 40kg
5 pullups
3-5 Thrusters 50kg, 3-5 Hang Power Clean 50kg, 3-5 Sumo Deadlift High Pull 50kg
WOD
AMRAP in 20min of:
10 Thrusters
10 Hang Power Cleans
10 Sumo Deadlift High Pull
4 Rounds
Rx'd weight was 40kg but since i am trying to up strength and muscular endurance a bit i decided to work with 50kg and aim to complete 5 rounds at least. I powered through first two rounds in about 8mins but somewhere in round three i aggravated shoulder i think during power cleans. After limping through round 4 i had about 2 and a half mins left but could not even grip bar to start thrusters. Pain was similar to when last aggravated and radiates down through elbow and wrist to the point where i literally cannot raise a drink bottle with one hand. Hurt a bit yesterday after practising muscle ups and made worse during contact session at ref's last night thought it was OK this morning but i guess not. Took a couple of hours for pain to die down this morning but by mid afternoon i basically feel fine again. Guess i just need to go easy on shouldersa bit.
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Lawrence.McDonell - Posts: 416
- Joined: Fri Jun 12, 2009 9:41 am
- Location: Quakers Hill
Re: Lawrence's Training Log
by Lawrence.McDonell » Sat Jul 25, 2009 12:22 pm
Saturday 25th July 2009
Warm Up
400m jog, sideways, bum kicks high knees etc
3 rounds of 5 pushups, 5 squats, 5 step ups each leg, 5 broad jumps + 5 burpee broad jumps and 5 box jumps.
WOD
35m burpee broad jumps
800m run
35 box jumps
600m run
35m burpee broad jump
400m run
35 box jumps
200m run
35m burpee broad jump
Time: 12:57
Good session. Allowed rest for dodgy shoulders and really got the heart pumping. Am quite happy with endurance in legs as they managed to get moving after burpees and box jumps pretty quickly.
Warm Up
400m jog, sideways, bum kicks high knees etc
3 rounds of 5 pushups, 5 squats, 5 step ups each leg, 5 broad jumps + 5 burpee broad jumps and 5 box jumps.
WOD
35m burpee broad jumps
800m run
35 box jumps
600m run
35m burpee broad jump
400m run
35 box jumps
200m run
35m burpee broad jump
Time: 12:57
Good session. Allowed rest for dodgy shoulders and really got the heart pumping. Am quite happy with endurance in legs as they managed to get moving after burpees and box jumps pretty quickly.
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Lawrence.McDonell - Posts: 416
- Joined: Fri Jun 12, 2009 9:41 am
- Location: Quakers Hill
Re: Lawrence's Training Log
by Lawrence.McDonell » Sun Jul 26, 2009 9:45 pm
Sunday 26th July 2009
Touch Judged U19's & Res Grade Total 130mins
Refereed A Grade 80 mins
Total: 210mins In the freezing cold and rain with nothing but a pair of shorts a light shirt and long socks. The hardest part of todays games was the weather for sure.
Touch Judged U19's & Res Grade Total 130mins
Refereed A Grade 80 mins
Total: 210mins In the freezing cold and rain with nothing but a pair of shorts a light shirt and long socks. The hardest part of todays games was the weather for sure.
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Lawrence.McDonell - Posts: 416
- Joined: Fri Jun 12, 2009 9:41 am
- Location: Quakers Hill
Re: Lawrence's Training Log
by Tom » Sun Jul 26, 2009 9:59 pm
Mate I couldn't imagine having to stand outside in what you were wearing today, sounds horrendous. Hope you don't come down with anything!
Do now what others don't,
So later on you will have what others won't.
So later on you will have what others won't.
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Tom - Posts: 457
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