Thursday 1st April

Thursday night as usual up at Maverick Strength and Conditioning to train with my mate. Tonight we did -

Fat bar power cleans and jerk

50kg x 5
60kg x 5
70kg x 5

then

2 rounds of

3 mins farmers walks 150kg (75kg per hand )
3mins dumb bell snatch 25kg
3mins atlas stone lifting
3 mins rest

Was supposed to be 3 rounds but we decided to stop after 2 , should have reduced the time to 2 mins. We were wrecked after 2.

Another great night at Mavericks

Thursday 25th March

Thursday night training at Mavericks

started off with 10mins of atlas stone lifting - 1 rep for me then 1 rep for my mate, back and forth for the 10mins

then we did

Amrap 12mins

200m run
max weighted pull ups with 16kg

pullups - 7/5/4/4/4/5

then finished off with farmers walks with 70kg each hand.

Saturday at Mavericks

Supposed to be a rest day but really wanted to train so went up to Mavericks. Wanted to do something with the atlas stone, tire, farmers walks and dumb bells so came up with this

10min amrap

2 x 10m farmers walks 120kg ( 60kg each hand )
3 atlas stone lifts to chest height ( 80kg )
4 tire flips

3 full rounds

5mins rest

8min amrap

5 pull ups
5 burpees

9 full rounds plus 2 pull ups

5 mins rest

one handed clean and jerk with the dumb bells

right hand 40kg, 35kg, 32.5kg, 30kg, 27.5kg, 25kg
left hand 25kg, 27.5kg, 30kg, 32.5kg, 35kg

failed at 45kg with right hand and 40 with left hand so thats something to work on

That was superb session today

Sunday 28th February

Fun and games with an atlas stone.


Went up to my mate Dereks gym, Maverick Strength and Conditioning, for the last of my de-load workouts from Jay Ashman at Strong Island. 3 sets of back squats followed by tabata front squats and a finisher of 3 x 250m sprints on the rower. I also had to have a play with some new toys - atlas stone, fat bar power cleans and farmers walk handles. Only managed to get the atlas stone to my lap but was happy with that, will need to check out some videos on how to shoulder it.

Back squats

5 x 40kg
5 x 50kg
5 x 60kg

Tabata front squats with 45kg - 10,7,9,8,8,6,8,8

250m sprints on rower 42secs,45secs,45secs

80kg atlas stone - managed to lap it but wasnt sure how to get it too my shoulder

Power cleans with fat bar - 61kg in total - a couple of reps

bach extensions on the GHD 3 x 10 reps