Sunday 9th May

Start of a new cycle of 5/3/1

press

47.5kg x 5
55kg x 5
62.5kg x 8 ( up 1 for this weight )

keg press 7, 5 , 7 reps ( lost control on 2nd set )

10 min AMRAP

5 push press 2 x 25kg DB's
50 single skips
7 box jumps ( meant to be 40yd sprint )

7 full rounds

Presses felt good today, shoulders a bit fried from benching the other day.

Sunday 4th April

Cycle 3 of 5/3/1

Press

45kg x 5
50kg x 5
57.5kg x 7

then

50 dips

then

12min amrap

10 clapping push ups
15 box jumps 24in
40m shuttle (20 out and 20 back )

6 rounds plus 6 push ups

Great to be starting a new cycle. Will be taking Thursday off as we are heading to a wedding, so going up to Mavericks on Monday or Tuesday.

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.

Wednesday 24th March

Bench press

62.5kg x 5
70kg x 3
80kg x 12

3 x 10 x 25kg dumbbell bench press

3 x 8 x 42.5kg one arm rows

Metcon

12min amrap

5 clapping push ups
10 box jumps 24in
15 russian kb swing 32kg

7 rounds + push ups + 1 box jump

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

Wednesday 3rd March

Press

3 x 45kg

3 x 50kg

max reps x 57.5kg = 7

then 3 sets of  press with keg

10, 8, 10 reps

a bit later

12 min amrap

5 push press 25kg DB's

10 box jump 24in

15 sit ups

7 full rounds + push press + 2 jumps

another good days training done

Wednesday 3rd February

Press

45kg x 5
50kg x 5
57.5kg x max reps = 9

Read this wrong as I was only supposed to do 3 reps in the first 2 sets.

Later did -

AMRAP 12mins

5 thrusters x 60kg
10 Burpees

6 full rounds , gymboss beeped as i jumped up on the last burpee

Train tomorrow then go to Dublin on Friday morning at the ass crack of dawn.

Sunday 31st January

Back Squats

65kg x 5
75kg x 5
85kg x 20

amrap 12mins of

20 jumping squats
10 db power clean - 2 x 25kg db

5 full rounds + jumping squats + 3 cleans

Good mornings 3 x 8 reps x 35kg. Less weight than last time but better ROM

That amrap was horrible

Sunday WOD

Sunday

AMRAP 20mins

5 thruster
7 Hang power clean
10 SDHP

all with 40kg

8 rounds plus thruster, HPC and 5 SDHP. A lot of bar staring on this one, even with reducing the weight from the rx'd 90lbs

*just checked and did htis last time with 42.5kg and only got 6 + rounds. Happy with todays effort, will do it with 42.5kg next time

WOD

Wednesday - rest day

Thursday - AMRAP 20 5 thrusters, 7 hang power clean, 10 SDHP with 42.5kg - 6 rounds + thrusters + 1 HPC and a pair of ripped shorts