Since the weekend

17/08/2012
Bench Press
(60kg x8) (90kg x5) (95kg x5) (100kg x3) (107.5kg x1) (110kg x1)

16min AMRAP
Deadlift @ 120kg x8
Wall Ball x12
Push Ups x20
Score - 6 Rounds + DLx3
This worked out to be a lot tougher than I expected. The push ups actually took more out of me than the deads. I managed to get thought all the deads unbroken but the push ups slowed me right down.


15/08/2012
Breakfast

Half lemon in warm water, Juice plus

Omelette, bacon,veg

Meal 2 1/4 chicken, mixed salad, avocado

Snacks - 180 nutrition shake, banana, kiwi, oat bar

Workout

Warm up - double unders

Crossfit workout

Annie - 50-40-30-20-10

Double unders

Sit ups

Time 6:32.       

This isnt really much of a workout it's more of a warm up. Nice little fun 1 to get the heart rate up and also get your core fired up.

Power Snatch 5RM (55kg) 50kg(5) 50kg(5)

Again this is down to my technique and flexibility as I'm sure I should be able to lift a lot more with this. 

Snatch Pull 8RM(80kg) 80kg(8) 75kg(8)

Not 100% if my back was in a good position while I was doing these. 

HP Snatch 5RM(55kg) 50kg(5) 50kg(5)

Single Arm Snatch 30kg(3) 35kg(3) 40kg(1,1)

Fuck how they did these in the games with 45kg I don't know.

Still a lot to work on here as well.

Preacher Curls sets (10,10,10,10)

Strict Pull Ups (5,5,5,5)

This was just a bit to bulk up the arms.

14/08/2012

Warm up

Max double unders - 169

Pause Jerk 5RM(70kg) 70kg(5) 65kg(5)

Over Head Squat & Snatch grip push press 4+4

5RM(60kg) 60kg(5) 60kg(5)

Back Squat 5x3 107.5kg(3,3,3,3,3)

Pause Back Squat 90kg (3,3,3)

5 rounds of

Box Jumps x15

Toes to bar x15

Run 200m

Times 12:30