17.04.10

9a.m with Angus and Scott

Back Squat
3 @ 70%, 3 @ 80%, Max @ 90%

60kg, 70kg, 80kg x 5

Previous 1rm for back squat is 80kg, felt quite strong today with the squats. Makes a massive difference by eliminating the pause at the bottom of the squat.

Cash out
7 minutes amrap
Max push ups
1/2 gasser

6 rounds push up = approx 50
5 rounds running

18.04.10

12:00 pm @ home

Press 5@65%,  5@75%, Max@85%

1rm = 45kgs

5 @ 30 kgs
5 @ 36 kgs
3 @ 40kgs

Practiced on double-under’s, and have figured out that I am ridiculously uncoordinated. I am going to practice them 10 minutes before every WOD.

Good on you Adrian, with some practice you will have DU going in no time.

19.04.10

12:30pm with Anthony

Tabata
Wall Ball (WB) = 7
1 minute rest
Sledgehammer strikes (SH)= 7
1 minute rest
Burpees (B) = 3

Tough workout, but fun in a sick way. Practiced DU’s, managed to get 3 in a row. Already an improvement from yesterday, as I only managed 1.

20.04.10

6pm with Scott

Rest Day - Ring Practice

Ring push-ups: My core stability is really poor, and only managed to get one straight out.
Ring pull-ups: Havn’t been able to practice chin-ups lately due to a shoulder injury, so only managed to get 1.
Ring Dips: Shaking a ridiculous amount, couldn’t even manage 1.
Muscle up: Just got to work on the basic’s first.

21.04.10

12:30 with Anthony

Deadlifts
5 @ 75kg (65%)
5 @ 85kg (75%)
4 @ 90kg (max at 85%)

Back was rounding as I was fatiguing, must work much harder to lock in lumbar curve as I get tired. With my 1rm and 3rm I feel quite strong and efficient with my technique, however with higher reps, my technique starts to waiver.

1/2 gasser on the minute for five minutes.

Ended up doing six, as I jumped the gun on the third minute.

Managed to get three consecutive double-under’s, I’m slowly getting there.

Well done Adrian, you really have been putting the effort in… soon you’ll be as good as me! hehe!!

HAHA, thanks for the kind words Maggie!

23.04.10

6pm with Scott

Helen

400m run
21 KB swings (24ks/16kgs)
12 Pull Ups

12.09 (12kg, purple band)

Havn’t been able to do pull ups for a while due to shoulder injury, and have lost a lot of strength in pull ups. This is now my number 1 priority/goal, to increase my pull up strength. Should have gone heavier with the kb swings. Good lesson for next time: don’t be a pussy!

24.04.10

11am @ home

Bench Press

5 @ 40kg
5 @ 50kg
3 @ 55kg
1 @ 60kg
1 @ 65kg (PB)

30.04.10

12:30 with Anthony

Press 3 @ 70%, 3 @ 80% Max @ 90%

30kg, 35kg and 7 @ 40kgs

Looks like I might hit a new pb for my 1rm next time.

10.05.10

10 x 100m sprints @ local footy oval.

Unable to time the sprints, as I had no stopwatch/watch. I hope to incorporate sprints at least once a week into my training, and must buy a stopwatch.

Cash-out 50 situps and 100 squats.

11.05.10

6pm with Scott

AMRAP in 8 minutes
Thrusters 50 kg
Pull ups

Was FRUSTRATINGLY restricted to 30kg strict presses, due to shoulder injury that just doesn’t go away. Jumping pull ups also

8 rounds + 4 presses.

You’re going to have to have a shoulder transplant, this should fix your problem. Glad to help!!

Probably best advice I have received so far Maggie!

12.05.10

6pm with Zane and Angus

Power Clean

5,5,5,5,5

40kg, 45kg, 50kg, 55kg(3), 55kg(3)

Second time doing power cleans, and my form has improved a great deal. Need to work on delaying the pull, as I am pulling far too early and the path of the bar is curving around.

13.05.10

6:00pm @ home

150 Push ups for time

Managed to do 50 in 12 minutes and 9 seconds.

Poor result, however I gave it my all, and must work on my push up strength.

Did around 9 - 10 penalty sprints were around 80m.