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@danspring
27 October
A: Squat Cycle - Week 3 Back Squat: 10 x 3 @ 81% 1RM 95kg B Lactic Explosive Repeat – Gymnastics Intervals 6 x 20 seconds on : 15 seconds off: B1) Chin-Ups - 57 reps – Rest 2 minutes – B2) Push-Ups (20kg plate deficit) - 44 reps – Rest 2 minutes – B3) Toes to Bar - 49 reps
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26 October
A: Power Snatch Practice work Hang + High Hang @ 40kg B: Overhead Squats x1 67.5kg PB x1 70kg PB x1 72kg PB x1 74kg PB C: Handstand Holds For Time Rd 1: 35sec Rd 2: 44sec Rd 3: 10sec Rd 4: 24sec Rd 5: 10sec
25 October
A: Squat Cycle - Week 2 Back Squat: 10 x 3 @ 78% 1RM 91kg
24 October
A: Back Squats 3RM 105kg B: 5 RFT - 30min Cut Off: Mary+DT 5 Handstand Push Ups (scaled) 10 Pistols 15 Pull Ups 12 Deadlifts @ 60kg 9 Hang Power Cleans @ 60kg 6 STOH @ 60kg Rounds: 3 + 42 reps Absolutely hated this workout. Struggled big time. Managed 5 handstands on the first round then had to scale. STOH then straight into handstands - hard! Not a lover of DT at all.
Training Log: 24 October
15 mins AMRAP of: 12 Push Press @ 50kg 12 Pull Ups 12 Pistols, alternating legs
Rounds: 5 + 6 reps
Broke the push press and pull ups into 6's. I think it worked well. My target was around 6 rounds.
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Training Log: 19 October
A: Push Press x10 35kg x10 35kg x10 35kg x10 37.5kg x10 37.5kg x10 40kg x10 40kg x10 42.5kg x10 42.5kg x10 45kg
B: Max Handstand Holds 1: 16 seconds 2: 20 seconds 3: 18 Seconds 4: 22 seconds Total time: 01:16
Training Log: 18 October
Hero “Brian” 3 RFT 5 Rope Climbs 25 Back Squats @ 84kg
Time: 23:05 RX
I broke each set up into 5x5.
Training Log: 17 October
A: Clean & Jerk % singles - work up to 85% 75kg
B: For Time: Power Cleans and Dips 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 @70% of clean 1RM
Time: 8:24 @ 60kg
Training Log: 14 October
A) Barbell Skills: Power Snatch
B) 3 x 6 minutes on : 3 minutes off Run 400m, then AMRAP: 5 Power Snatch 5 Pull-Ups - Strict 5 Box Jumps 30"
1st rd @ 40kg - 39 reps 2nd rd @ 45kg - 32 reps 3rd rd @ 45kg - 31 reps
I was a little apprehensive ahead of the snatching. My shoulders take an earth to warm up - that said, I finished the workout feeling pretty good. IÂ dropped the bar after every rep to reset.
Training Log: 13 October
A) Squat Cycle - Week 1, Day 1
Back squat: 10 x 3 @ 75% 1RM 88kg
B) Lactic Explosive Repeat – Gymnastics Intervals 6 x 15 seconds on : 30 seconds off: B1) Chin-Ups - 54 reps – Rest 2 minutes – B2) Push-Ups (20kg plate deficit) - 41 reps – Rest 2 minutes – B3) Toes to Bar - 45 reps
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Training Log: 11 October
Workout of the Day
A: Deadlifts x5Â 60kg x5Â 80kg x3Â 100kg x2Â 120kg x1Â 130kg x1Â 140kg x1Â 152.5kg PB ---------------- 5x2 140kg
B: Tyre Flips Weight unknown Didn’t keep track with number of flips. Just flipped for fun!
C: Teen Gauntlet Bar Complex 6min AMRAP of: 1 Toes to Bar 1 Chest to Bar 1 Knees to Elbow 1 Pull Up -must complete 8 unbroken reps to complete 1 full round- -continue hanging on the bar until time cap to score extra reps-
Rounds: 6 + 5reps
Training Log: 8 October
Workout of the Day
A: Front Squat Establish a new 1RM 96kg PB 100kg PB 105kg PB +10kg from previous 1RM 110kg fail
B: Back Squat Establish a new 1RM 117.5kg PB 120kg fail
Now over x1.5BW
C: CF Open 13.2 10 minute AMRAP: 5 Shoulder-to-Overhead 52kg 10 Deadlifts 52kg 15 Box Jumps 24”
Rounds: 5 +25 reps RX
Previous score from last year was 4 rounds 20 reps @ 40kg. Progress is being made and I’m excited!
Training Log: 6 October
Workout of the Day
A: Clean and Jerk 82kg PB
B: Bear Complex - 20min AMRAP Power Clean Front Squat Push Press Back Squat Push Press
Rounds: 23 @ 60kg
Great WOD this one. After a few rounds I decided to pace it and EMOM.
Training Log: 3 October
Workout of the Day Squat Lynne 5 Rounds Max Reps Back Squats BW @ 80kg Max Reps Strict Pull Ups Rounds: 15 / 12 17 / 10 17 / 10 11 / 10 18 / 10 78 / 52 Disappointed with round 4. Not sure what happened there. Mentally lost it. Good workout. Really enjoyed the 'pump' :)
Training Log: 29 September
Workout of the Day
“The Waldecker” A: 12 x 1 minute on : 1 minute off. Alternate between Power Clean @ 71kg Row for Calories Bench Press @ 71kg - Each minute of work is for max reps - Score is total reps for the whole workout
Reps: 112
B: Farmers Carry 50m (25m out, 25m back) Find your heaviest load 65kg ish 105kg ish
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Training Log: 23 September
Workout of the Day: A:Â Alternating EMOM for 20 minutes: Minute 1:Â 3 Sumo deadlift @ 80%+ Â Minute 2:Â Vertical pull Lv3: x5-10 False grip bar pull-ups Lv2: x5-10 Rope pull ups Minute 3:Â Vertical push Lv3: x5-10 Ring dips Minute 4:Â Rest
Sumo Deadlifts: 100kg, 110kg, 120kg, 125kg - 5th set the bar didn't move False grip bar pull-ups: 5, 5, 5, rope pu, rope pu Ring Dips: 10 vest, 5 vest, 5 vest, 7 BW, 7BW
B:15, 13, 11, 9, 7, 5, 3 reps of: KB Swings @ 32kg Sprint 100m between each round
Time: 9.14
Training Log: 1 October
Workout of the Day A: “Overhead Party” EMOM: 3 Strict press, once you fail perform: 2 Push press, once you fail perform: 1 Push jerk - Start at 60% of your 1 RM strict press - Add 2.5-5kg every minute
Strict Press @ 45kg. Failed to hit 3 @ 47.5kg Push Press @ 70kg. Failed to hit 2 @ 72.5kg Failed at Push Jerk
B: In a team of 2, alternating tabata 18 x 20 seconds on : 10 seconds rest KB Thrusters @ x2 24kg Row for calories Sit-ups
Total: 99