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-   -   Robbie's Workout Log (http://board.crossfit.com/showthread.php?t=82077)

Robbie Cuthbert 05-17-2013 07:55 AM

Robbie's Workout Log
 
Wanted to start one of these to try and add a bit of extra motivation! As i hope people will start to get on my back if i dont do my workouts:ranting2:, and also so i can get feedback from other's.

I am a strength and conditioning coach to trade and Been doing a bit of oly lifting for a few years, but nothing specific. Have just started my 1st 12week block of specific weightlifting. Going to reduce the metcons to about 2 a week just to keep me ticking over as i really want to spend the summer getting better at oly lifts and getting stronger.

Please feel free to have your say
16/5/13
Front squat: 2x4 @ 77kg, 2x4 @85kg, 2x3 @100kg, 2x3 @ 110, 1x2 @115kg
Waist snatch: (1st time doing this so kept it light) 2x3 @ 40kg, 3x2 @ 45, 4x1 @ 47
Power Snatch + 1 OHS: 2x3 @50kg, 2x2 @ 55kg, 4x1 @ 60kg
Snatch Pulls from Blocks (just below Knees) 2x3 @ 75kg, 3x2 @ 80 kg, 2x2 @ 85 kg, 2x1@ 95kg
Mill Press: 5x5 @ 55kg (this has been this weight for 3 months, dont see much improvement at all in it! :mad:

Robbie Cuthbert 05-18-2013 02:50 AM

Re: Robbie's Workout Log
 
17/5/13
Rest day
18/5/13
3 x power sn + 1OHS: 8x3 building up to 60kg (80%)
3 x cleans: 5x3 building up to 95kg (70%)
Jerks: 32 @ 70, 24 @ 80 41 @ 90
Back squat: 24 @ 80, 24 @ 90, 23 110, 32 @ 120, 22 @ 125

Good session today, working on pulling snatch right into the hip before 'going'. Quite high volume for the legs with cleans and back squat, but thats what am needing....legs of steal by july:D

Robbie Cuthbert 05-19-2013 01:43 PM

Re: Robbie's Workout Log
 
http://www.youtube.com/watch?v=GlOlOzb196s

Here's video of the jerks from yday, still pushing a bit in front n still trying to work on a small dip and dropping under the bar more, but weight was really easy

Robbie Cuthbert 05-20-2013 02:12 PM

Re: Robbie's Workout Log
 
[b]20/5/13
Waist snatch: 23@ 40
2x3@45
41@50

Power snatch +1ohs
2x3@50
2x3@55
22@60
41@65

Back squat 55 @ 130
Could maybe have went heavier but got a front squat session tomorrow so wanted to keep some in the tank

Metcon:
5 min amrap
10 wall balls
10 walking lunges
7rounds +1
Was a sore one and got a massive pump...(sorry thats the bodybuilder in me coming out) and all un broken

Robbie Cuthbert 05-21-2013 11:06 PM

Re: Robbie's Workout Log
 
22/5/13

Power cleans and push jerk:
2x3 @ 60
2x3 @ 70
3x2 @ 80
4x1 @ 90

Front squat:
2x4 @ 90
2x4 @ 100
2x3 @ 110
1x2 @ 115

Mill press:
5x5 @ 55 (starting to see se progression with these as the 1sr 3 sets where pretty easy)

Rehab work and core to finish.

Was an okay session, legs where feeling it from yesterday's heavy squatting, that's the 1st time I have squatted 2 days in a row, back has tightened up so will have to do some mob work before wod today. Today's wod is lightn in terms of load, mostly gymnastic work, so should be ok to train today, Thursday and rest Friday...hopefully!

Robbie Cuthbert 05-22-2013 02:51 AM

Re: Robbie's Workout Log
 
22/5/13
Quite a hard warm up this morning but was good:
10-1 ab matt sit ups and air squats
1-10 hollow pos rolls and banded good mornings

WoD:
60s max KB swings 24kg = 31
60s rest
60s max lunge jumps = 49 (55s unbroken:ranting2:)
60s rest
60s max HRPU = 30
Total 110
60s rest
For time:
30-20-10 Wall Balls
15-10-5 Burpee Box Jumps 24"
8:00 Not a good time, but legs are totally shot after squating for past 2 days. High Intensity 14mins of work, rest for the rest of today

Robbie Cuthbert 05-23-2013 11:28 AM

Re: Robbie's Workout Log
 
23/5/13
Only had time for a squating session today, hopefully get the oly lifts done tomorrow night
HBBS
5x5 @ 120, 120,120,120,130

Sldl
3x10 @100

Roll outs
4x8.

Robbie Cuthbert 05-27-2013 02:21 AM

Re: Robbie's Workout Log
 
23/5/13
Was feeling it today...prob due to the fact i had trained everyday since sunday and squatted 3 times - heavy, so just done some skill work and upper body, plus taking saturday sunday off!

5x30 - DU's
MU practice 10x1
3x10 - Ring rows
3x10 - Ring dips
3x10 - HRPU
3x20 - band pull aparts

Robbie Cuthbert 05-28-2013 02:45 AM

Re: Robbie's Workout Log
 
rest days 25/5/13 ,26/5/13 and 27/5/13

hadnt planned on resting yesterday but felt ill all day and thought that taking day off and just making sure i train harder during the rest of the week would be better.

28/5/13

5 rounds of:

40 Double Unders
5 Power Cleans 80kg/176lbs
Time: 10:26

Double unders killed me - they are not my strongest movement, managed through the power cleans better though. Got a oly lifting and squatting sesh tonight

Robbie Cuthbert 05-29-2013 04:42 AM

Re: Robbie's Workout Log
 
28/5/13
PM Session

Waist Sn 2x3@40kg, 3x2 @ 45, 4x1 @ 50
Power Sn 2x3@55, 2x3@60, 4x1@65
Front Squat 2x4 @90, 2x3@100, 2x2 @110, 2x2 @115
Sn from blocks (just below knees) 2x3 @80, 2x2 @ 90 4x1 @100
Wide Chins 3x10 BW
GHD Hypers 3x15
Weight sit up and Toes to bar SS 3x15 each

Snatches where easy...started using a wider grip as i was catching my pubic bone and it was really hurting...anyone else had this before as my training partner said he doesnt get it and he can snatch 100kg and has been lifting for years:shrug::confused:


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