Monthly Archives: September 2012

Wednesday 25th September – WOD and power clean pb

Strength 5x 2 position power clean 3×3 clean pull 5kg heavier than max power clean The 2 position cleans meant one hang power clean and then one clean from the floor for 1 rep Managed 44kg Improved power clean by … Continue reading

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Tuesday 24th September – WOD and erg 3rep max back squat pb

Hit the 6:30 class Strength Low bar back squat 3-3-3-3-3 Max 57kg The low bar position did feel a little strange. But that was a 3RM PB WOD 5-4-3-2-1-1-2-3-4-5 Deadlift #185 Chest to bar pull up scaled with band Toes … Continue reading

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Monday 23rd September – erg and WOD

Morning 5k 5k 21:07.3 (2:06.7) r23 Then 4pm box session Warm up – tabata erg 8×20″ on 10″ rest Just missed the 1k- covered 999m in the time. Strength – overhead squat 5-5-5 Max 25.5kg Failed 27.5kg – got to … Continue reading

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Sunday 23rd September – erg

10k in a hot gym 42:29.9 (2:07.5) r23 Aimed to finish on 42:30 but lost it on last stroke

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Saturday 22nd September – 3/4 Angie x 2

Trained at home this morning. Calf still sore so chose some movements I could do. Decided to do three quarters of Angie – missing out the pull ups. As I was missing those I decided to do it twice. WOD … Continue reading

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Friday 21st September – Wittman

Hero WOD today. Calf causing problems do couldn’t do double unders or sled push for the warm up Wittman 7 Rounds: 15 Kettlebell Swings, 24kg scaled to 16kg 15 Power Cleans, 95# scaled to 25kg 15 Box Jumps, 24″ scaled … Continue reading

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Thursday 20th September – WOD

Warm up – Fish game average 1:53 for the 4 minutes Strength Front squats 2-2-2-2-2-2 50kg WOD 3 rounds 500m row 15 front squat at 60% max – 35kg 10 pull ups scaled band Time 15:32 Struggled today. Think lack … Continue reading

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