Tuesday 1st December 2009
800m row x 4 efforts
2.57, 3.08, 3.02, 2.54
No power in legs due to calf injury so mostly arm workout.
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John's Training Log
Re: John's Training Log
by John » Tue Dec 01, 2009 10:09 am
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John - Posts: 351
- Joined: Fri Jun 12, 2009 3:20 pm
Re: John's Training Log
by John » Wed Dec 02, 2009 8:49 am
Wednesday 2nd December 2009
On the min, every min, increase by 1 rep
all weighted with 12kg kettlebell
Pullups 12 min + 11 reps
Ring Dips 16min + 15 reps
On the min, every min, increase by 1 rep
all weighted with 12kg kettlebell
Pullups 12 min + 11 reps
Ring Dips 16min + 15 reps
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John - Posts: 351
- Joined: Fri Jun 12, 2009 3:20 pm
Re: John's Training Log
by John » Thu Dec 03, 2009 3:16 pm
3 DECEMBER 2009
complete 10 rounds
each circut is on a 2min timer. If it takes you 1min 30 for a circut you get 30 sec rest if it takes you 1min 55 you get 5 sec rest. For every round not completed or fouled- you stop where you are and start the next round. Fouls are tallied at the end.
20 squat
15 strict press
10 burpees (subbed for ring dips)
*foul- 10 wall balls + 200m run
0 Fouls
complete 10 rounds
each circut is on a 2min timer. If it takes you 1min 30 for a circut you get 30 sec rest if it takes you 1min 55 you get 5 sec rest. For every round not completed or fouled- you stop where you are and start the next round. Fouls are tallied at the end.
20 squat
15 strict press
10 burpees (subbed for ring dips)
*foul- 10 wall balls + 200m run
0 Fouls
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John - Posts: 351
- Joined: Fri Jun 12, 2009 3:20 pm
Re: John's Training Log
by John » Sat Dec 05, 2009 1:12 pm
Friday 4th December 2009
Strength Work
Strict Press
Weighted Pull Ups
Strength Work
Strict Press
Weighted Pull Ups
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John - Posts: 351
- Joined: Fri Jun 12, 2009 3:20 pm
Re: John's Training Log
by John » Mon Dec 07, 2009 10:03 am
Monday 7 December 2009
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
19min + 15 = 205 Pull Ups
Finisher
60 x 40kg Strict Press (5 every min for 10 min then 10 reps in 11th minute)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
19min + 15 = 205 Pull Ups
Finisher
60 x 40kg Strict Press (5 every min for 10 min then 10 reps in 11th minute)
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John - Posts: 351
- Joined: Fri Jun 12, 2009 3:20 pm
Re: John's Training Log
by John » Tue Dec 08, 2009 11:16 am
8 DECEMBER 2009
"Filthy 50's"
For time:
50 Box jump, (Step Ups)
50 Jumping pull-ups
50 Kettlebell swings,16kg
Walking Lunge, 50 steps
50 Knees to elbow
50 Push press 20kg
50 Back extensions
50 Wall ball shots 9kg
50 Burpees (subbed for push ups)
50 Double unders (did not attempt due to calf)
14min 42
"Filthy 50's"
For time:
50 Box jump, (Step Ups)
50 Jumping pull-ups
50 Kettlebell swings,16kg
Walking Lunge, 50 steps
50 Knees to elbow
50 Push press 20kg
50 Back extensions
50 Wall ball shots 9kg
50 Burpees (subbed for push ups)
50 Double unders (did not attempt due to calf)
14min 42
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John - Posts: 351
- Joined: Fri Jun 12, 2009 3:20 pm
Re: John's Training Log
by John » Thu Dec 10, 2009 1:45 pm
Wednesday 9th December 6am
1 km row
20 Muscle Ups
40 pull ups
Thursday 10th December 2009 6am
"Cindy"
AMRAP in 20mins of
5 Pull Ups
10 Push Ups
15 Squats
24rounds + 1 push up
My best result at Cindy
.
I may have re injured my calf jumping to the pull up bar to pump out last round. Very sore and struggling to walk again
1 km row
20 Muscle Ups
40 pull ups
Thursday 10th December 2009 6am
"Cindy"
AMRAP in 20mins of
5 Pull Ups
10 Push Ups
15 Squats
24rounds + 1 push up
My best result at Cindy
. I may have re injured my calf jumping to the pull up bar to pump out last round. Very sore and struggling to walk again
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John - Posts: 351
- Joined: Fri Jun 12, 2009 3:20 pm
Re: John's Training Log
by John » Fri Dec 11, 2009 2:21 pm
Friday 11th December 2009 6am
For Time
6 Rounds of:
5 Muscle Ups
10 GHD Sit Ups
15 SDLHP 24kg Kettlebell
21min 48
Still pretty fatigued from yesterdays Cindy so happy just to get through.
For Time
6 Rounds of:
5 Muscle Ups
10 GHD Sit Ups
15 SDLHP 24kg Kettlebell
21min 48
Still pretty fatigued from yesterdays Cindy so happy just to get through.
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John - Posts: 351
- Joined: Fri Jun 12, 2009 3:20 pm
Re: John's Training Log
by John » Sat Dec 12, 2009 10:33 am
Saturday 12th December 2009
"Unlucky Dip"
5 rounds for time
17 pull ups
16 lunges
13 push press
16 knee 2 elbows
4 box jumps
9 cleans
25min 29
"Unlucky Dip"
5 rounds for time
17 pull ups
16 lunges
13 push press
16 knee 2 elbows
4 box jumps
9 cleans
25min 29
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John - Posts: 351
- Joined: Fri Jun 12, 2009 3:20 pm
Re: John's Training Log
by John » Mon Dec 14, 2009 2:46 pm
14 DECEMBER 2009
Five rounds for time of:
40kg Push-jerk, 15 reps
15 L pull-ups
12min 55
Five rounds for time of:
40kg Push-jerk, 15 reps
15 L pull-ups
12min 55
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John - Posts: 351
- Joined: Fri Jun 12, 2009 3:20 pm
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