Random S&C training log

[winnie]

I get a lot of ideas and inspiration from the training logs of other's , so I thought it was time I contributed:

Background mid 30s male, 188cm, 94kg.
Goals: I enjoy strenght/power to weight ratio stuff and work capacity. I don't have a specific goal at the moment other than to fully recover from a bit of a back injury earlier this year and get back to deadlifting.

1/07/08
Floor Press 52.5kg DBell L&R 5,5,3,3
Renegade rows 2x32kg L&R 5,5,5,5,5,5,5,5
Pistols +10kg 1,2,3,4 - lower back goes into flexion at the bottom. I don't feel 100% comfortable with these at the minute
OALCCJ 24kg 30L30R

3/07/08
Pull ups 11,10,10
Jerk 40kg 12L12R, 10L10R. 32kg 12L12R, 12L12R.
Lunge 2x32kg 5,5,5
Front plank 2 x 1min
swing 24kg 40,30

9/07/08
Pull ups 7,7
R.rows 2x32kgL&R 5,5,5
Floor Press 47.5kg Dbell 4,4,4.
swings 24kg 15, 30, 45, 60, 15, 30

12/07/08
Floor press 52.5kg Dbell 5,4,4,3
R.Rows 2x32kg 8,8,8
Lunges 2x32kg 5,5,5,5,5
OALCCJ 24kg 5min 70, 3min 50

13/07/08
swing 24kg 1min -34, 2min -70, 3min -106, 2min -64, 1min -34
OALCCJ 24kg 1min -16, 2min -32, 3min -42, 2min -32, 1min -16
Double leg lowers 40

15/07/08
Pull ups 11,10,10
Push ups +52kg 4,4,4,4. I have 4 x lengthes of moring chain that weigh just over 13kg each.
Lunges 2x32kg 5,10,12
OALCCJ 24kg 20L20R

17/07/08
R.rows 2x32kg 5,5,5,5,5,5,5,5
Floor press 47.5kg 4,4,4,4
Jerks 2x24kg 10,12,10,10,10

19/07/08
OALCCJ 1min 24kg 7L7R, 1min 32kg 7L7R, 1min 40kg 6L6R
Jerk 2x24kg 2.5min -28, 2min -20, 1.5min -14, 1min -11 Not getting much out of my leg drive. Form was pretty average.
OALCCJ 32kg 3min 16L16R, 3min 24kg 15L15R

[winnie]

20/07/08
Pull ups +10kg 5,5,5,5,5.
Push press 40kg L&R 5,5,5,5,5.
Front squats off a 50cm box. 60kg 5,10,10,10. Yes that is a high box, yes that is short of parrallel. Trying to build core strength and endurance.

Push ups +26kg chain -21
Swings 24kg 3min -112
Macgill sit ups, and bugger me these are hard!
Front plank 1min, side plank 45sec each side.

[Paul in Hobart]

Welcome back Winnie & all the best with trainings!

[winnie]

22/07/08
Floor Press 52.5kg Dbell L&R 5,4,3,3,3.
R.Rows 2x32kg 10,10,10
Lunge 2x32kg L&R 12,12
OALCCJ 24kg 25L25R 3.5 min

24/07/08
Pull ups BW x 10, +10kg x 5,5,5,5,5.
Floor Press 52.5kg Dbell L&R 2,2,2,2,2,2,2,2
Lunges 2x32kg L&R ladders 1-7, 1-6 at a W:R 1:1
OA jerk 32kg 16L 16R
Swing 24kg 80

26/07/08
Core day today:
Front squat 50cm box 60kg 15,20,20
Floor Press 47.5kg Dbell L&R 4,4,4,4.
R.Rows 2x32kg 7,7,7,7,7.
Double leg lowers 30,30.
Jack knifes (ab wheel roll out) to about 80% full extension x 8
Side Plank 45 sec each side x 2 rounds
Swing 24kg x 24,24,24,24,30.

27/07/08
AM
Pull ups BW 10, 9,8,8
PM
OA Jerk 24kg 10L10R, 32kg 10L10R, 40kg 10L10R, 12L12R, 32kg 18L18R
OALCCJ 24kg 39L39R (78 tot) in 5min.
Back Squat 50 cm box 60kg x 30.

[abowe]

Good to see you training again and posting. Very good work, excellent overhead stuff. Have you ever thought about starting some olympic barbell work to diversify things, it looks like you would enjoy it.

[Paul in Hobart]

Very strong Winnie - a log to inspire some of the strong lurkers around here!
Are you following any particular "style" of kb work i.e. high tension , power breathing or the other?

[winnie]

Thanks Gents, just having fun!

Yeah I have a 7" oly bar that I'm looking forward to putting to much better use than the light weight squats I'm doing at the moment. Power snatches look like fun.

As for the 'styles':
For the strength stuff I have been working on high tension recently, really trying to take care of my back / strengthen all the stuff between my hips and my shoulders.
For the LCCJ it is more of the GS technique, which i need help on.
For swings and soon to be included snatches I have use both Hard and GS style. Hard style will be for reps usually incorporated in a circuit, this is mostly from my running jumping background I like (when my back is up to it) really snapping the hips into a heavy bell. For the timed sets I use the more efficient GS style.

[winnie]

29/07/08
Back squat 60kg x30. 50cm box
Pull ups +15kg 5,5,5,5.
Push ups +52kg chain 4,4,4,4.
Lunges 2x32kg 16L16R, 12L12R.
Double leg lowers 20,20,20,20,20
Swings 24kg 20,40,20,30,20

31/07/08
Floor press 47.5kg Dbell 5,5,5,5.
R.Rows 2x32kg 8,7,6,6,6,6.
Lunges 2x32kg 8L8R,8L8R,8L8R,8L8R.
OALCCJ 24kg 30L30R 1 hand switch

02/08/08
Front Squat 60kg 20,16. 50cm box
Back Squat 60kg 20,20. 50cm box
Floor Press 52.5kg dbell 3,3,3,3,3,3.
Pull ups +20kg 3,3,3,3,3.
Circuit alt swings with bracing stuff, no rest btw.
Swings 24kg 20,20,20,20,20,20.
Double leg lowers 20,20.
Front plank 90sec x2 , Side plank 45sec each side.

03/08/08
OALCCJ 24kg 10L10R, 32kg 10L10R, 40kg 13L13R (a few hand swaps :cry: )
LCCJ 2x24kg 15,12.
OALCCJ 24kg 6min-38L38R multi hand swaps.

[winnie]

05/08/08
Front Squat 60kg x15, back squat 60kg x40 both to 50cm box Mobility is improving I need some lower boxes.
Push ups +39kg chain 8,8
R.Rows 2x32kg 10,10,9
Lunge 2x32kg 7,7,7,7.

07/08/08
Front Squat 60kg x20, back squat 60kg x40 both to 50cm box
Floor Press 47.5kg 4,4,4,4,4.
Pull ups +20kg 4,4,4,4,4.
OALCCJ 24kg 4min 32L32R, 3min 22L22R, 2min 15L15R, !min 9L9R. 2min btw sets, 1 hand switch per set L to R.
Double leg lowers 40,30.

09/08/08
Floor press 47,5kg 8,8,6
R.Rows 2x32kg 5,5,5,5,5,5,5,5.
Lunges 2 x 48kg L&R 3,4,4,4.
Front Plank 2min
Back squats 60kg 20,20 - 50cm box

10/08/08
warm up with 24kg- some swings, some LCCJ
LCCJ 2 x 24kg 10,9,8,7,6,5,5,5,5,5. in 10min put bell down btw 'sets'
OALCCJ 24kg 35L35R in 5 min with 1 hand swap.

[winnie]

12/08/08
Push ups +52kg chain 3,3,3,3,3,3
Pull ups +20kg 5,5,5,4,4
Lunges 2x48kg L&R 2,2,2,2,2,2
Swings 32kg 15,15,15,15,20
Double leg lowers 15,15,15,15,12,12,12,12,12,12. (These were done btw sets of lunges and swings as 'rest')

14/08/08
Floor Press 52.5kg Dbell 4,4,4
R.Rows 2x32kg L&R 7,7,7
Front Squat 60kg 50cm box 6,6,6,6,6,6.
Juggle 16kg KB 10min cont.

16/08/08
Alt sets with min rest:
OA Jerk 40kg KB L&R 10,8,6,4,3,2,1
Pull ups BW only 10,8,6,4,3,2,1.

18/08/08
AM
LCCJ 2x24kg KBs 15,15,12,12,12,9,9,9,9. (over approx 25-30min)
PM
OALCCJ 32kg 20L20R, 15L15R, 10L10R. 1 hand swap per set

[winnie]

19/08/08
Floor press 52.5 kg dbell x 2, 57.5kg dbellx 2,2,2,2,2.
Pull ups +20kg 4,4,4,4,4
Lunges 2x48kg L&R 5,5,5,5
Front plank 2min side plank 1 min ea

20/08/08
LCCJ 2 x 24kg 73 in 10:00 min put bells down to rest break up 7,7,7,7,7,7,7,7,7,10.

21/08/08
Floor Press 52.5kg dbell 4,4,4,4
R.Rows 2x32kg L&R 6,6,6,6,6,6
OA swings 24kg x 80 swapping every 20 reps

23/08/08
Pull ups +10kg Ladders 1-4 , 1-3, 1-3.
Push ups +26 kg chain Ladders 1-7, 1-6.
Back squat 75kg off 50cm box x 20
Swings 24kg 20L20R, 20L20R,20L20R,
Double leg lowers 30,30,30.

The last two sessions have been really flat and a struggle to complete (I cut the back squats short of intent :cry: ) I'm going to back off for a few days.

[winnie]

26/08/08
LCCJ 2x24kg on the minute rest for remainder of minute : 6,6,6,6,6,6,6,6,6 - tore 2 calluses on left hand (fingers), this was my first time using chalk and was pretty happy with how things were going. I hadn't noticed the tears until I went to re-chalk my hands. Finished short I was aiming for 19 x 6 reps with a 'sprint' finish, next time.

27/08/08
Picked up a tyre for flipping and hitting with my big hammer today :D . Don't know the exact weight +450lbs is the guess and it is pretty much a limit tyre for me! Training today was unloading from trailer, moving to back yard, and flipping for 3 x singles.
R.M. Press 32kg L&R 5x5x5.

[winnie]

Just looked up the shipping details of my tyre and I’m feeling pretty pleased with myself. Obviously my tyre is worn and weighs less than new (maybe 50kg less???), but brand new the thing would have been 367kg (808lbs) according to Goodyear. :D

[winnie]

29/08/08
Floor press 52.5kg dbell L&R 1,2,3,4,5,1,2,3. 1 minute btw.
Tyre Flips 1,1,1
20kg Sledge hammer 10L10R, 10L10R, 10L10R

30/08/08
R.rows 2x32kg L&R 5,5,5,5,5,5,5,5,5
Lunges 2x48kg 4,4,4,4
Jerks 40kg L&R 8,8,8,8,8

31/08/08
Heaps of misc. light stuff / heavy yoga.
2x24kg O.H. hold 45 sec, rack hold 2min farmers hold 3min.
2x24 jerks with 5sec hold O.H. x 10

[winnie]

01/09/08
For rounds:
Swing 24kg 10L10R
20 kg Sledge hammer 5L5R
9.5 rounds in 20:00min.

02/09/08
Floor Press 57.5kg L&R 3,2,2. 52.5kg L&R 5,5.
Pistols +10kg L&R 8,5,5,5.
Front plank feet on fit ball 2 x 1min

03/09/08
Pull ups BW x 10,10,8,8
O.A. Jerks 32kg L&R x 24,16.

04/09/08
Cuban press 25kg x 20,20
Squat 75kg x 20
Jump Squat 75kg x 40
Tuck jumps 20,20,20

06/09/08
R.Rows 2x48kg 2,2,2,2. 2x32kg x8.
Snatch 32kg L&R 10,10,10. 24kg x20

07/09/08
Tyre Flips 16 singles in 20:00 min --AM.
OA Jerks --PM
24kg 10L10R, 32kg 10L10R, 40kg 10L10R,8L8R,6L6R, 32kg 10L10R,10L10R,10L10R,10L10R,10L10R. in 20:00min.

[Paul in Hobart]

Good strong all round work Winnie :D

Now tell me , what in the world is a Cuban press?

cheers , paul

[winnie]

Cuban press is sort of a slow motion barbell power snatch without the hip drive. It's part of my "heavy yoga' prehab stuff.
I tend to be a bit more fluent than this guy unless my shoulders are playing up and then it is 3 discreet movements:
http://www.youtube.com/watch?v=lGZbZgp0BE8

[winnie]

09/09/08
Floor Press 52.5kg L&R 5,5,5,5.
Pull ups +10kg 8,6,5, BW only x5
Lunges 2x48kg L&R 2,2,2,2,2,2,2.

10/09/08
O.A.Jerks L&R 32kg 10,10,10,10,10,10. Tot. 120 reps in 10:00min.

11/09/08
O.A. Swings L&R 24kg x10, 32 kg x 10, 40kg x 10, 32kg x 15,15,10.
2.H. Swing 32kg 15,10,10,10,10,27.
Tot of 222swings in 20:00min

13/09/08
Push ups +13kg x10, +26kg x5, +39kg x5, +52kg x5,5,5.
Pull ups +16kg 4,4,4,4,4,4.

14/-9/08
AM
Tyre flips x19 reps in 20:00min
PM
Mid back tightened up after this mornings’ work so took things easier (had planned alternate sets of snatches and heavy sledge hammer)
Cuban Press 25kg 20,15
Halos 24kg 10cw/10 acw
O.A.Jerks 24kg 20L20R, 15L15R, 15L15R,20L20R
X Band walks 10L10R, 10L10R
R.Rows 2x32kg L&R 5,5,5,5.
Front plank feet on fit ball 2min

[winnie]

16/09/08
Floor Press 52.5kg Dbell 1,2,3,4,5,6.
R.Row 2x32kg 1,2,3,4,5,6,7
Swings 24kg x96 in 3:00min swapping hands every 8 reps
Jack knife roll outs x8

18/09/08
Pull ups +16kg 5,5,5,5,5
Pistols +10k L&R 8,8,8
O.A. Jerks 24kg 30L30R

20/09/08
Floor press 52.5kg Dbell 8,4,3,3
O.A. Swings 32kg, 6x 10repsL&R
Jerk 2x24kg, 6x10reps

21/09/08
Tyre Flips x5
20kg sledge hammer L&R 6x5reps
Double snatch 2x24kg 6x5reps
O.A. Jerk 40 kg 8L8R, tweaked lower back putting bell down! :evil: :oops: See how things pull up tomorrow.

[winnie]

23/09/08
Pull ups +16kg 12 x 3reps
Front Plank feet on fit ball 1min, 2min, 2min, 1min.
Side plank L&R 1min, 1min

25/09/08
Push ups +26kg x5, +39kg x5, +52kg x5,5,5. 2min rest btw sets then continues drop set 4reps each at 52,39,26,13 and bw x10
2H Swing 32kg 15,20,15,15
Front plank 1min, 1min
Side plank L&R 1min, 1min
1 hand swing 16kg 40L40R

27/09/08
Pull ups +16kg 5,5,5
R.Rows 2x32kg 7,7,7,7
1 hand swing 16kg 50L50R

28/09/08
Recovery- Drank way too much yesterday, but had a great time!

29/09/08
Body tension stuff
1 arm push up negatives with a hold at the bottom L&R 2,2,2,2
Jack knifes (ab wheel) on toes to full extension negatives 3,3
Then the following was completed in 30:00min
Jack knife off knees 10,10,10,10,10
Swings L,R, 2H. 11 sets of 10L+10R+102H
Push ups 6sets x10

[winnie]

30/09/08
Cuban Press 25kg 15,15,15
Halos 24kg 10 cw, 10ccw
R.Rows 2x32kg 4,4,4,4,4

02/01/08
O.A. push up negatives with hold at bottom L&R 2,2,1
Pull ups +16kg 5,5,5,5
O.A. Jerks 24kg 25L25R, 25L25R, 15L15R, 15L15R
R.Rows 2x32kg 5,5

04/10/08
Floor Press 57.5kg L&R 3,3 52.5kg 4
R.Rows 2x48kgx 3,3, 2x32kg x5,5,5
Fit ball planks step off and touching ground with foot (gotta think of a name for this takes too long to type) 12L12R,12L12R
O.A. Jerks 24kg 32L32R
Side planks 1min each

05/10/08
Sprints 30m x10 –had planned on 20 but felt a twinge in my right hamstring
Pull ups +16kg 7,6,6,5
Push ups +39kg 1:1 ladders 1,2,3,4,5,1,2,3 rest and then 1 set of 14
Jack knifes off knees 12,12,12

[jd]

30/09/08
Cuban Press 25kg 15,15,15
Halos 24kg 10 cw, 10ccw
R.Rows 2x32kg 4,4,4,4,4

02/01/08
O.A. push up negatives with hold at bottom L&R 2,2,1
Pull ups +16kg 5,5,5,5
O.A. Jerks 24kg 25L25R, 25L25R, 15L15R, 15L15R
R.Rows 2x32kg 5,5

04/10/08
Floor Press 57.5kg L&R 3,3 52.5kg 4
R.Rows 2x48kgx 3,3, 2x32kg x5,5,5
Fit ball planks step off and touching ground with foot (gotta think of a name for this takes too long to type) 12L12R,12L12R
O.A. Jerks 24kg 32L32R
Side planks 1min each

05/10/08
Sprints 30m x10 –had planned on 20 but felt a twinge in my right hamstring
Pull ups +16kg 7,6,6,5
Push ups +39kg 1:1 ladders 1,2,3,4,5,1,2,3 rest and then 1 set of 14
Jack knifes off knees 12,12,12

so both feet are on the ball you take one foot off tap it on the ground and then lift it back to the ball? I call those plank toe taps...if that helps

[winnie]

Thanks JD, Plank toe taps it is.

[winnie]

07/10/08
O.A. Push up negatives 2,2,2,2
Jack knife on knees 10,10,10,10,10,10,
Swing L,R,2H 15,15,10,10,10,10. (210 tot) – Tightened up and stoped this one earlier than planned

09/10/08
R.Rows 2x48kg 4,4,4
O.A. Push up negatives 3,3,3
Pull ups +10kg 7,7,7
O.A. Jerk 24kg 35L35R
Side plank 1min
Jack knife on knees 20

11/10/08
O.A. Push ups negs 4,4
Push ups +39kg chain 12,12
Toe Tap Planks 20L20R, 25L25R
Side plank 1min, 1min
X-band walks 10L10R, 10L10R, 10L10R

12/10/08
Sprints planned on 20 x 30m sprints at 80%
30m x 3 still warming up – grade 2 tear left hammy, no warning, not happy.

13/10/08
Cuban press 25kg 20,20,20,20,20
Pull ups +10kg 5,5,5,5,5,5,5

14/10/08
O.A. Push ups 7 x singles full reps
Plank toe taps 30L30R
Jack knife on knees 20
Side plank 1:20
R.Rows 2x32kg 10

15/10/08
Push ups +39kg chain 1,2,3,4,5,6,7. W:R 1:2 4min rest then 14
Plank toe taps 30L30R

[winnie]

18/10/08
Pull ups +16kg 5,5,5,5,5
R.Rows 2x32kg 5,5,5,5,5
Jack knife off knees 15,15,15
Side plank 1:20, 1:20
Plank toe tap 35L35R

19/10/08
O.A. Push ups 10 x singles
Cuban press 25kg 20,20

Hamstring on the improve but can't use it for much yet.

[jd]

geez winnie just read your training for earlier in the week, sorry to hear about the hammy. All the best for a speedy recovery

[winnie]

Thanks JD, it’s coming along really well thus far touch wood…
21/10/08 R.Rows 2x32kg 6x6
Roll outs on knees 3x15
Side planks 4x 1min each
Jerks 24kg L&R 30,20,15

23/10/08
O.A. Push ups 8 x singles
Push ups + 39kg chain 12,12
Plank toe taps 35L35R
Pull ups BW 4x5reps

25/10/08
Pull ups +20kg 5x5
O.A. Push ups 8x singles
R.Rows 2x24kg 15L15R
Side plank 1:40 each
Bird dog 20L20R

26/10/08
Jog 2.8km – hammy felt good. Not good enough to try to run or sprint, but good.
Roll outs on knees 4x20
Swing 16kg 50 (being very careful of the hammy)

27/10/08
Jerks 24kg L&R 5,10,15,15,15,10,10,10.
Swings 16kg 15L15R, 25L25R
Bird dog 2x15L15R
Plank toe taps 25L25R, 20L20R

28/10/08
O.A. Push ups 4xsingles
Push ups +39kg chain Ladder 1,2,3,4,5,6,7,1,2.
R.Rows 2x32kg 5,5,5
Side plank 3x1min each

30/10/08
Pull ups +20kg 7,6,6
O.A. Push ups 6xsingles
Jerks 24kg 30L30R
Roll outs on knees 2x20
Side plank 1min each

1/11/08
Push ups +52kg chain Ladders strict W:R 1:1 1,2,3,1,2,3,1,2,1 rest 4min 1,2,3,1,2,1,2,1,2,1.
R.Rows 2x32 ladder 1:1 1,2,3,4,5,6,7,1,2,3,4.

2/11/08
AM
Jog 2.8km
PM
O.A. Push ups 8x singles
Pull ups BW 8x5
Bird dogs 4x20L20R

[winnie]

3/11/08
LCCJ: 2min rest btw sets.
24kg 1min 8L8R
32kg 1min 7L7R
2x24kg 1min x14
24kg 2min 14L14R
32kg 2min 12L12R
24kg 3min 22L22R x 2
Plank toe taps 40L40R
Side planks 110sec each side

6/11/08
O.A.Push ups 3,3,1,1
Pull ups +24kg 5,5,5,5
Bird dogs 20L20R
Side planks 40sec each side x 6
O.A. Swing 24kg 10L10R, 15L15R, 20L20R.

8/11/08
Push ups +39kg chain 1,2,3,4,5,6,7,1,2,3. Strict 1:1
R.Rows 2x32 x2 – sore oblique a bit odd so pulled the pin on these
Jack knife on knees 20,20,15,15
Pull ups bw 5,5,5,5,5

9/11/08
30 x 40m run throughs – managed not to break anything ?
O.A. Jerks 24kg 15L15R x 6, 10L10R x 2

[winnie]

11/11/08
Pull ups +10kg 1,2,3,4,5,1,2,3,1,2,1 strict 1:1
O.A Swing L&R 5,10,15,3,6,9,12.
Plank Toe taps 20L20R x 3
Side planks 1min each

13/11/08
OALCCJ 24kg 10L10R, 32kg 5L5R x 10, 24kg 12L12R in 20:00min
Side planks 1min x 2
Jack knife on knees 20, 20
15/11/08
Pull ups +24kg 5,5,5,5,5
Push ups +52kg chain 1:1 ladders 1,2,3,4,1,2,3,1,2,1 rest 3min 1,2,3,1,2,1,2,1,2 ,1
Toe taps 40L40R

16/11/08
Run throughs 15 x 40m built up to a bit of speed, about 90% effort
OALCCJ 32kg 10L10R – felt as weak as a kittens meow especially around the mid section so pulled the pin early.

[winnie]

18/11/08
Alt.
Swing 32kg L,R, 2H 5,10,10,10,10,7 (156)
Jerk 2x24kg 20,12,12,10,10,10,10 (74)
In 20:00min
Jack knife on knees 15,15
Plank toe taps 30L30R

20/11/08
Push ups +39kg chain 8,7,6,5,4,3,2,1 strict 1:1
Pull ups +10kg 9,8,7,6 -2:1 rest:work
Side plank 1min x2
O.A. swing 24kg 50L50R

22/11/08
OA jerks 32kg 20L20R,15L15R,15L15R,10L10R in 10:00min

[winnie]

23/11/08
R.Row 2x32kg 2,3,4,5,6,7,8,9
Jump squats 60kg 35, 50
Cuban press 25kg x 25
Plank toe taps 40L40R

[winnie]

25/11/08
O.A.Jerk 32kg L&R 10,10,10,10,10.
R.Rows 2x32kg L&R 5,5,5,5,5
Swing 2x24kg 10,10,10,10,10
O.A. Swing 24kg 20L20R
All in 30:00min

26/11/08
Push ups Drop set +52.5kg x5, +39kg x8, +26kg x7, +13kg x7, bw x5 –done!
Pull ups BW 10,10,10
Plank toe taps 30L30R x 2
Jump squats 60kg x65

27/11/08
LCCJ 2x24kg 15
O.A. Jerk 32kg 25L25R
R.Row 2x32kg 13L13R

[winnie]

01/12/08
OALCCJ 40kg L&R 5,5,5,5,5 total 50 in 10:00min
OALCCJ 32kg L&R 10,5,5 total 40 in 5min
Side plank 90 sec
Plank toe taps 50L50R

02/12/08
Alt swings with other stuff completed in 16:00 min:
2H Swing 40kg 20,20,20,15,15,15

Push ups 30,30
Jack knife on knees 20,20
Bird dogs L&R 20,20.

03/12/08
Heavy yoga – extended dynamic mobility, halos, Cuban presses bw squats, decompression hangs, more mobility and stretching

04/12/08
Fran style, but not Fran. :- pull-ups from a dead hang with no kip tho. (not that there’s anything wrong with that I just do my pull ups off a ledge and don’t have the grip strength to kipp with a ledge grip)
Pull ups BW 21,15,9
O.A. JERK 40kfg 21L21R, 15L15R,9L9R
Sub 20:00min, don’t know exactly, had a stop watch malfunction.

05/12/08
For time
Swings L,R,2H 20,20,20 (total 180)
Toe taps 40L40R x 2 - total time 9:44

[winnie]

07/12/08
LCCJ challenge:
OALCCJ 32kg 108 in 10:00min. Happy to get through without reinjurying myself. Didn’t pace myself very well and ended with a mad sprint, lessons learnt…

09/12/08
Push ups +52kg 5,5,5,5
R.Row 2x32kg 10,10,10
2H swing 40kg 5,10,15,20
Plank toe taps 40L40R

11/12/08
Pull ups +16kg 6,6,6,6,6
Lunges 2x48kg 5L5R,5L5R,5L5R.
Side plank 80sec each
Plank toe taps 40L40R

13/12/08
Glutes destroyed by lunges!
Push ups +39kg Strict 1:1 ladders 1,2,3,4,5,6,1,2,3 rst 3min 1,2,3,4,5
R.Rows 2x48kg 3,3,3,3,3
Side plank 2min each
R.Row 2x24kg 15L15R

14/12/08
Felt really flat and pushed for time. I thought has been put in my head so I thought I might revisit pistols
Pistols +10kg 10L10R, 8L8R,6L6R.
Some arm bars and TGUs

[winnie]

16/12
Pull ups +24kg 6,5,4,3,2,1,3,2,1.
2H swing 40kg 25,25
Push press 40kg L&R 4,4,3
Military Press 2x32kg 5
Plank toe taps 2x 40L40R

18/12/
R.Rows 2x48kg 1,2,3 1,2,3 1,2,3
O.A. Push up L&R 2,2,2,2. Super setted with
Military press 32kg L&R 5,5,5,5.
Side plank 1min ea
Pistol +10kg 6L6R
2H swing 40kg 30

20/12
Pull ups +24kg 31 total in 10:00 min
O.A. Push ups 1,2,3,1
Military press 32kg 5,5,5,5
Plank toe taps 3 x 30L30R
Swing 32kg 20L20R, 15L15R,10L10R

21/12
Tyre flips 12 total in 10:00 min
TGU 24kg 17L17R total in 10:00min

23/12
Plyo push ups 10,10,10
R.row 2x32kg L&R 12,11,10
Roll outs on knees 20,20

24/12
Pistols +10kg 5L5R,5L5R
Side plank 3x 1min each side
Roll outs on knees 3 x 15
O.A. Push ups 5 x singles

[winnie]

26&27/1208
GTG
O.A. Push ups & Pull ups

28/12/08
Military press 32kg L&R 5,5,5,5,4,3,3,2,2,1. (Tot 35L35R) in 10:00 min
R.Row 2x32kg 6,9,10
2H Swing 40kg 12,18,20.

30/12/08
Pull ups +24kg x 32reps total
Push ups +39kg x 40 reps total
T.G.U. 24kg 19L19R reps total
All in 30:00 min

01/01/09
R.rows 2x32kg 5,5,5,5,5,5
2H Swing 10,10,10,10,10,10.
Side to side rolling planks x 64 reps.

[winnie]

03/01/09
O.A. Push ups 1,2,3,1,2,3
R.Rows 2x48kg 4,5. 2x32kg 6,8. 2x24kg 8,16
Swings 32kg 10L10R20D, 10L10R20D

04/01/09
LCCJ 24kg 192 reps in 15:00 min.
My theoretical max for 15min is 216 reps (I've done 72 reps in 5min with what I would consider good reps) , I was aiming for 200. 5min from the finish I knew I was going to miss the mark which made those last minutes so much more enjoyable :twisted:

[winnie]

08/01/09
O.A. Push ups 1,1,1
Plyo push ups 6,6,6,6
Push ups +52kg chain 5,4
R.Row 8 x 5reps
Sand bag squats 85kg bag 12,10 - held the bag bear hug.

10/01/09
Tyre flips 3,3,3 - tyre found it's self in a really awkard spot in the yard that offered very little in the way of holds and it took me 4 attempts to get it out and I was knackered!
Reverse Lunges 2 x 32kg 5L5R, 5L5R

11/01/09
Pull ups +24kg 5x5 these were much harder that usual, arms a bit fryed from thr tyre flips
R.Rows 2x32kg 4x6
Side to side planks 80 in 4:00min. experimenting with pace. I think this is probably a bit fast 15-16 / minute would probably be better.