STRENGTH

Week 10, Day 1 - Hatch Squat Program

Squats

5 x 65 kg

5 x 70

5 x 75

5 x 80

Front squats

5 x 50 kg

5 x 55

5 x 60 

5 x 60

STRENGTH

Week 9, Day 2 - Hatch Squat Program

Squats

5 x 70 kg

5 x 80

5 x 80

5 x 80

Front Squats

5 x 55 kg

5 x 55

5 x 55

5 x 55

Did some work on hang snatches too. Form is looking MUCH better these days, finally!

Squats all felt pretty good. Day 2 of each week seem to be lighter/back off sets after the heavier Day 1, so these were all good. Have to admit, although my squatting has improved bigtime - they're getting boring. 

After the 12 weeks are done, I might try an oly lifting cycle and work out a decent split to get some Wendler in the mix too.

* * * * *

WOD

3 rounds for time.

200m sprint

12 Power cleans (80/60kg)

6 Push jerks (80/60kg)

COMPLETED: 12.07mins RX

Lol @ "sprint". They were recovery runs for me.. Which happened to be the fastest I could run at that time D:

The most reps I could do touch-n-go with the power cleans were about 5 or 6 (in the first round). The last round was so tough, all were done in singles.

Morning session

Week 9, Day 1 - Hatch Squat Program

Squats

5 x 65 kg

3 x 75

2 x 85

2 x 95

1 x 100

1 x 110

1 x 115 - Miss

I was supposed to stop after 100, but I couldn't help myself lol. The 110 felt good, and the stupid 115 got up about 3/4 of the way up, then my core gave way and I lost it behind me. 

No matter, I'll get it soon enough.

Front squats

5 x 55 kg

4 x 60

4 x 65

4 x 70

No issues with these.

* * * * *

Arvo Session

STRENGTH

Hang power cleans (3x3)

3 x 50 kg

3 x 60

3 x 65

Starting to love hang power cleans. The 65's felt good, though I couldn't do them touch and go from the hang.. Grip sucks. Each had to be reset.

* * * * *

WOD

5 rounds for time.

20 Overhead lunges (20/10kg plate)

10 90 degree box jump overs (20"/16")

10 Strict pull ups

45 secs rest

COMPLETED: 24.30mins RX

Mean sweat with this one!! 

Overhead lunges - 10kg plate. No issues, just focused on keeping arms locked out and making sure the knee touches the ground with every rep.

90 Degree box jump overs - 20" box. These were deceptively hard! 1 right + 1 left = 1 rep.. So you had to jump over the box 20 times.

Strict pull ups - Was so stoked with these. 50 strict pull ups!!

STRENGTH

Week 8, Day 2 - Hatch Squat Program

Squats

5 x 70 kg

5 x 70

5 x 75

5 x 75

5 x 75

And I forgot to do front squats.. Dumb.

Squats were all good though.. Thank goodness it wasn't too hard today.  Felt tired. Did some snatch work from above the knee and Sam helped coach me through heaps.. Thanks hun.

STRENGTH

Week 8, day 1 - Hatch Squat Program

Squats

5 x 70 kg

5 x 75

5 x 80

5 x 85

No issues, these all felt good.

Front squats

5 x 50 kg

5 x 55

5 x 55

5 x 55

These were sweet, felt light.

* * * * *

WOD

EMOM for 10 mins.

10 KB American swings (32/24kg)

5 Push ups

3 Strict pull ups

COMPLETED: 5 rounds RX

Did this one with Noki.. It was good! Arms were gonskis though.. Forearms were smashed.

KB swings - 24kg. These were good. I managed to do most rounds unbroken, but things got ugly heading into the 7th or so round where I had to break up the reps into sets of 2.

Push ups - Sweet! All 10 sets of 5 were completed.

Pull ups - Hard. But stoked I managed to do 5 rounds worth of these. In the 6th round, I couldn't get myself up for ONE. Although I couldn't finish, when the minute ticked over, I just picked up the KB and started the next.

STRENGTH

Week 7, Day 2 - Hatch Squat Program

Squats

4 x 75 kg

4 x 80

4 x 85

4 x 90

No issues with these. Over the halfway mark now though, 5 weeks to go with this cycle.

* * * * *

WOD

10-9-8-7-6-5-4-3-2-1

Hang power cleans (60/40kg)

Burpees

COMPLETED: 7.53 mins RX

Gaaahhhh this one drained all my energy! Was awesome though.

Shan and Dru did this one last weekend, taken from Crossfit Mayhem. Looked good (re: HARD), so thought I'd give it a go on my lonesome today. Cheers guys for the support with this one :)

* * * * *

Hang power cleans - 40kg. These started off well, was able to bust out the 10 reps pretty quickly. After that, the 40kgs started feeling like 60. All rounds were unbroken, so I was happy with that.

MONDAY 21/01/13

STRENGTH

Week 7, Day 1 - Hatch Squat Program

5 x 75 kg

5 x 85

2 x 90

3 x 95

1 x 105

1 x 110 - PR!

1 x 115 - Miss (VIDEO)

Front squats

5 x 55 kg

4 x 60

4 x 65

4 x 70

New squat PR!

I knew it was just around the corner. Sooo stoked! Especially seeing as I dragged my feet into the box today. It was sooo bloody hot.

I was actually supposed to finish after that one rep of 105 (previous PR lol), but I was feeling strong. And the 3 reps of 95 beforehand felt pretty good. 

So I'm told by coach V (thanks for the vid V!) that my legs are strong enough to squat the weight, it's my core that's letting me down. You can see in the vid that I just fold forward coming up outta the hole. DAMNIT. Oh and sorry for nearly hitting you with the bar when I failed Sam..lol.

At least now 115 doesn't scare me (it didn't actually feel too bad unracking it and walking it back).. And 120 isn't too far off. Hallelujah. 

More core work coming up.. Watch this space.

Handstand pushups

10 sets of 3 - All kipped

Pistol squats

3 sets of 10 per leg (Bodyweight)

3 sets of 3 per leg (8kg KB)

* * * * *

WOD

(1) 10 min time cap.

First 5 mins complete as many reps as possible:

One arm KB snatches (24/16kg)

Last 5 mins: 

800m run

Use remainder of time (if any) to rest before second part of wod.

(2) 5 min time cap.

First 2.30mins to complete as many reps as possible:

One arm KB snatches (24/16kg)

Last 2.30 mins:

Run 400m

RX = Completing weight component as prescribed and finishing both runs within the time cap.

Score = Total no. of KB snatches

COMPLETED: 164 reps RX

My lungs were screaming during this one! Vision got cloudy, sweat and chalk in my eyes.. Not a good time.

* * * * *

KB Snatches - 16 kg.

These were pretty good. Started off with 20 reps per arm, then that went down to 15 when fatigue set in. Ended up with 110 reps before shooting off for the run.

In (2) I just decided to go to failure with each arm, ended up with 54 reps! Pretty chuffed. Just kept telling myself not to finish on an odd number.

No real hand tears thank goodness, just a small rip on my right palm.

800m / 400m runs - Pretty bloody hard when you're fatigued to shit. Definitely makes you work harder knowing you have a deadline!

Morning.. 

WOD

8 rounds.

300m run

1 min rest

AVERAGE TIME: 1.06 mins

This average is 3 seconds faster than the last time I ran the 300m intervals, a couple of weeks ago.

Fastest round today was the last - 1.03, and the slowest was the 6th and 7th with 1.09.

* * * * *

Arvo..

STRENGTH

Week 6, Day 1 - Hatch Squat Program

Front squats

5 x 55 kg

5 x 60

5 x 65

5 x 65

Did the back squats yesterday, but forgot to do these ones.. So was playing catch-up.

* * * * *

WOD

4 rounds.

Max reps push press (70/40kg)

30 Double unders

1 min rest

COMPLETED: 52 reps RX

This wasn't timed, so you could rest the bar in the rack position for as long as you wanted to while cranking out the push press reps.

Push press - 40kg. Totals for each round: 13/14/13/12.Before the wod I was aiming for a 60 total, but overall, pretty happy.