Monthly Archives: January 2013

Thursday 31st January – Erg and deadlifts

Thursday morning is now erg and skills session. Started with a 30r20 session. I haven’t done this for far too long! 30:00 7259m (2:03.9) r 20 6:00 1450m 2:04.1 r20 12:00 1450m 2:04.1 r20 18:00 1450m 2:04.1 r20 24:00 1451m … Continue reading

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Wednesday 30th January – erg and strength

Morning steady 10k erg. 10k 41:36.0 (2:07.8) r23 Evening strength session. Restarted the Greyskull training programme which means I will be working on backsquat, front squat, bench press and shoulder press. The programme means 2 lifts three times a week, … Continue reading

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Tuesday 29th January – Erg intervals and run

Start of new training plan – more ergs, more strength, more skills and less metcons. Let’s see how it goes. Coupled with sharpening up my diet and working on stress and sleep we will see what changes I can make … Continue reading

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Random thoughts – training plans

Not a training post but some thoughts on where I am at the minute. Since coming back from Boston I have felt a bit stuck on my training. I felt like I was making some good gains on strength and was also … Continue reading

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Monday 29th January – WOD and Wattbike

Morning WOD 20 chest to bar pull ups scaled to red band 30 squat cleans @35kg 40 over the box jumps @20” 50 kettlebell cleans @ 16kg 60 burpees Time 14:23   Still struggling with pull ups.   80 sit ups … Continue reading

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Sunday 27th January – yoga, power cleans and back squat

Yoga session and some much needed stretching. Then some work on weights Started with power cleans. Previous PBs were 1RM 48.5kg, 3RM and 5RM 42.5kg Worked up to 50kg with 1 rep. Failed at 52kg. Started thinking! Knocked the weight … Continue reading

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Saturday 26th January – WOD ‘Morrison’

Hero WOD Morrison today. Morrison 50-40-30-20-10 Wall balls @6kg Box jumps @ 20″ Kettlebell @16kg Time 21:26 Tough on the legs. Ian got some good photos

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