01 FEB 10
'HELEN'
=8MIN 29SEC
12MIN TIME TRIAL RUN
=2500M
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Dane's Training Log
Re: Dane's Training Log
by Dane » Tue Feb 02, 2010 8:47 pm
02 FEB 10
RAW S&C
AMAP IN 15MINS
4 DL
3 HPC
2 FS
1 PP
= 11 rounds, 1 HPC
60kg (Scaled down from 70KG). Angry that I wasnt able to do Rxed, couldnt get the HPC, a definate weakness!! Also still very sore from last couple of days, alot of pain in legs and lower back.
RAW S&C
AMAP IN 15MINS
4 DL
3 HPC
2 FS
1 PP
= 11 rounds, 1 HPC
60kg (Scaled down from 70KG). Angry that I wasnt able to do Rxed, couldnt get the HPC, a definate weakness!! Also still very sore from last couple of days, alot of pain in legs and lower back.
You work, you reap.
-
Dane - Posts: 122
- Joined: Wed Jan 20, 2010 8:53 am
Re: Dane's Training Log
by Dane » Thu Feb 04, 2010 8:38 pm
04 FEB 10
RAW S&C
AMAP IN 20MINS
'POWER CINDY'
5 CLAPPING PULLUPS
10 PLY PUSHUPS
15 JUMP SQUATS (CLAP ABOVE BAR)
=8 ROUNDS 10 PUSH
COMMENT - NOT REALLY HAPPY, COULD HAVE PUSHED HARDER. DIDNT HAVE ANYONE TO PACE AGAINST, BUT THAT SHOULD BE NO EXCUSE. IT IS A MENTAL THING, I HAD THE PHYSICAL CAPABILITY TO DO MORE, THE MENTAL LET ME DOWN.
ARVO - RAW ENDURANCE
10 X 100M SPRINTS
FIRST IN ALL BAR LAST ONE (MOFO JOHN)
COMMENT - BETTER EFFORT, REALLY PUT MY ALL IN.
RAW S&C
AMAP IN 20MINS
'POWER CINDY'
5 CLAPPING PULLUPS
10 PLY PUSHUPS
15 JUMP SQUATS (CLAP ABOVE BAR)
=8 ROUNDS 10 PUSH
COMMENT - NOT REALLY HAPPY, COULD HAVE PUSHED HARDER. DIDNT HAVE ANYONE TO PACE AGAINST, BUT THAT SHOULD BE NO EXCUSE. IT IS A MENTAL THING, I HAD THE PHYSICAL CAPABILITY TO DO MORE, THE MENTAL LET ME DOWN.
ARVO - RAW ENDURANCE
10 X 100M SPRINTS
FIRST IN ALL BAR LAST ONE (MOFO JOHN)
COMMENT - BETTER EFFORT, REALLY PUT MY ALL IN.
You work, you reap.
-
Dane - Posts: 122
- Joined: Wed Jan 20, 2010 8:53 am
Re: Dane's Training Log
by Dane » Fri Feb 05, 2010 12:21 pm
05 FEB 10
RAW ENDURANCE - LC 8KM
DID 11, BECAUSE ROB DID.
= 51 MINS
COMMENT - Quite happy with the effort today. Started at 5, and I kept pace with Rob, NO STOPS. Given that is my first 10km+ since knee surgery, and the most I ever ran before was 10km, Im pleased. No S and C today, resting for the WE, which I know will suck..
RAW ENDURANCE - LC 8KM
DID 11, BECAUSE ROB DID.
= 51 MINS
COMMENT - Quite happy with the effort today. Started at 5, and I kept pace with Rob, NO STOPS. Given that is my first 10km+ since knee surgery, and the most I ever ran before was 10km, Im pleased. No S and C today, resting for the WE, which I know will suck..
You work, you reap.
-
Dane - Posts: 122
- Joined: Wed Jan 20, 2010 8:53 am
Re: Dane's Training Log
by Dane » Sat Feb 06, 2010 10:35 am
06 FEB 10
1RM FRONT SQUAT, 2 SEC PAUSE = 72.5
1RM CLEAN, = 75
1RM SPLIT JERK= 80
DONT WANT TO TALK ABOUT THE MUSCLE UPS. GOT 4 OUT, THEN ABOOUT 30 ATTEMPTS. BUGGERED.
1RM FRONT SQUAT, 2 SEC PAUSE = 72.5
1RM CLEAN, = 75
1RM SPLIT JERK= 80
DONT WANT TO TALK ABOUT THE MUSCLE UPS. GOT 4 OUT, THEN ABOOUT 30 ATTEMPTS. BUGGERED.
You work, you reap.
-
Dane - Posts: 122
- Joined: Wed Jan 20, 2010 8:53 am
Re: Dane's Training Log
by Dane » Sun Feb 07, 2010 9:09 pm
Wod 1
50 Power Clean burpees 40kg
Dane 5.00
wod 2
5km run
100 burpees
100 squats
3 ramp runs
Dane 47.45
Skipped WOD3 because my lower back is still quite sore and I didnt want be aggitating it with deadlifts and then doing all my stuff at work. Besides, WOD2 was 3 workouts in oone anyway.
50 Power Clean burpees 40kg
Dane 5.00
wod 2
5km run
100 burpees
100 squats
3 ramp runs
Dane 47.45
Skipped WOD3 because my lower back is still quite sore and I didnt want be aggitating it with deadlifts and then doing all my stuff at work. Besides, WOD2 was 3 workouts in oone anyway.
You work, you reap.
-
Dane - Posts: 122
- Joined: Wed Jan 20, 2010 8:53 am
Re: Dane's Training Log
by Dane » Mon Feb 08, 2010 10:20 pm
08 FEB 10
10 MINS SKIPPING MIX, 5 HANDS TO WALLS
THEN
The "Bear"
5 Rounds, 7 sets of the following sequence: 3 reps of each exercise with out putting down the bar each set
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
max load achieved
=40KG MAX LOAD, 30, 25, 25, 20
10 MINS SKIPPING MIX, 5 HANDS TO WALLS
THEN
The "Bear"
5 Rounds, 7 sets of the following sequence: 3 reps of each exercise with out putting down the bar each set
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
max load achieved
=40KG MAX LOAD, 30, 25, 25, 20
You work, you reap.
-
Dane - Posts: 122
- Joined: Wed Jan 20, 2010 8:53 am
Re: Dane's Training Log
by Dane » Tue Feb 09, 2010 9:00 pm
09 FEB 10
'Fight Gone Bad'
326
Happy, would have liked to have beaten John but...
'Fight Gone Bad'
326
Happy, would have liked to have beaten John but...
You work, you reap.
-
Dane - Posts: 122
- Joined: Wed Jan 20, 2010 8:53 am
Re: Dane's Training Log
by Dane » Wed Feb 10, 2010 8:04 pm
10 Feb 10
AMAP HSPU in 15mins
then
5 RNDS for time
5 POWER SPLIT CLEANS 85kg
10 90cm TIRE JUMPS
51 HSPU
7Min 53Sec
FUCK YEAH!! Super happy with that time, felt really good.
AMAP HSPU in 15mins
then
5 RNDS for time
5 POWER SPLIT CLEANS 85kg
10 90cm TIRE JUMPS
51 HSPU
7Min 53Sec
FUCK YEAH!! Super happy with that time, felt really good.
You work, you reap.
-
Dane - Posts: 122
- Joined: Wed Jan 20, 2010 8:53 am
Re: Dane's Training Log
by Dane » Thu Feb 11, 2010 7:20 pm
11 Jan 10
3 RFT
3 ROPE CLIMBS MIN 3 m
6 CLAP PUSHUPS
9 BROAD JUMPS
SPRINT 100M
= 5MIN 18SEC.
Good result, could have been abit faster in run and rope climbs.
3 RFT
3 ROPE CLIMBS MIN 3 m
6 CLAP PUSHUPS
9 BROAD JUMPS
SPRINT 100M
= 5MIN 18SEC.
Good result, could have been abit faster in run and rope climbs.
You work, you reap.
-
Dane - Posts: 122
- Joined: Wed Jan 20, 2010 8:53 am
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