25/02/10

Back Squat 3,3,3,1,1,1

3rm: 70kg
1rm: 80kg

26/02/10

Three rounds for time of:

  * Run 400 meters
  * 30 Box jump, 24 inch box
  * 30 Wall ball shots, 9kg ball

Sub run with row, box jumps with step-ups
time: 16 something

Hey Adrian.  If you haven’t kept a workout log, you might find that they have all the data handwritten in a book at CF:VIC.  Maybe they don’t use it anymore.  I took advantage of it when I first started and never kept a record, got a few months worth of WOD times from it.

cheers Adrian, appreciate your advice, will definitely ask Adam and Scott.

06/03/10

9:00 P.M with Anthony

Warm up:
400m jog
3min row
Joint rotations
Mobility
3x8
Squat
Pull-ups (Blue band)
Overhead Squat

WOD:
5 rounds
KB swings (12kgs)
1/2 Gasser
Time: 5:05

Good workout, should definitely have gone heavier, good lesson for next time.

Cash Out: 50 Pull ups for time

6:13 (Blue Band)
Frustrated with lack of pull up strength, however there is no excuses to practice them every second day.

Friday 12th March @ 12:30pm

Anthony and Scott

Overhead squat: 5 x 10 @ 60% of 1RM; 20X1 (tempo)

25, 25, 25, 25, 25

Focused mainly on technique, rather than loading up the bar. I have to work on keeping my frontal plain nice and strong, and weight through the heels. Overall, a good session, and a big improvement from the last time i did this movement.

Saturday 13th March 9:00pm with Scott

WOD:
Deadlifts 5 x 10 @ approx 55% of 1rm

60kgs,

Felt quite strong with deadlifts todays, however as I was getting fatigued i started to round my back. There is no excuse for not maintaining perfect technique. Must address this issue, the next time fatigue sets in.

Cash Out:
50 situps
500m row = 1.56

6:00am with Adam

Hang Power Snatch

Worked on technique, with the pvc bar only. This is quite a new workout, so I have to be patient with it.

Cash - out
3 x 10
Supermans
Leg Raises
1:48

18.03.10

6pm with Anthony and Scott

WOD:
Run 400m
Walk 100m, Run 300m
Walk 200m, Run 200m
Walk 300m, Run 100m
Walk 400m
Run 100m, Walk 300m
Run 200m, Walk 200m
Run 300m, Walk 100m
Run 400m

time: 21.33
Great workout

19.03.10

6:00pm with Angus

Rest Day = Technique

Olympic lifting practice:

  * Mid-hang, clean pull
  * Rack delivery drill (scarecrow to rack)
  * Tall muscle clean (no hip or knee, all shrug)
  * Mid-hang muscle clean
  * Scarecrow power clean
  * Mid-hang power clean

Awesome session coached by Angus.

Cash Out:

2 rounds 1/2 gasser and 15 box jumps = 2 mins

Thanks again for the feedback Adrian. Means a lot.

12:30pm with Anthony

WOD
Press 20kg x 20
Gasser
Press 20kg x 15
Gasser
Press 20kg x 10

4.01

Was restricted to doing strict presses rather than push jerk due to an annoying and frustrating shoulder injury.

05.04.10

@ home

Bench Press

5 @ 45kg
5 @ 50kg
3 @ 55kg
3 @ 60kg
1 @ 65kg fail

I am planning on incorporating bench press into my training, and wanted to work out my 5rm, 3rm and 1rm. I probably went the wrong way about it, however I’m going to talk to one of the trainers this week.
I have been extremely lazy lately in relation to my training and eating, and have had enough. Now is the time to set my goals, and achieve them.

Haven’t seen you on here for a bit Adrian. Keep posting and keep training bro.

06.05.10

6pm with Scott

Strict Press

4 x 10 sets of 30kg

Felt ok, considering I have not pressed in a while due to a shoulder injury.

Cash Out: 1000m row

3:51

Must work on my technique, using my arms way too much.

07.04.10

6am with Adam

For Time:

  * KB Swings, 16kg/12kg, 60 (12kgs)
  * Box Jumps, 60cm/45cm, 50 (45cm)
  * Wall Balls, 9kg/7kg, 40   (9kg)
  * Pull-ups, 30         (Lunges - shoulder injury)
  * GHD Sit-ups*, 20       (Abmat)
  * DB Snatches, 20kg/10kg, 10 (5 each side) (15kg)

Time: 11.30

- Must work on opening up my hips with the kb swings
- Must work on explosive jump with the db snatches

In all, an awesome workout and the only way I am going to improve is to keep pushing myself and consistency.