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Old 03-12-2017, 11:02 AM   #811
James David Wise
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Re: Wisey's Log - Making me Fitter

Sunday 12th

12minute AMRAP
50ft Walking Front Rack DB lunges (22.5kg)
*5ft = 1 rep*
16x Toes to Bar
8x DB Power Cleans (22.5kg)

3 rounds - 102 reps


Was originally going to be 17.2 but when I got to the Bar MU, my hands were just too slippery and i couldn't even get one. So changed to another round of TTB



Push Jerks
8RM for day

40k x8
50k x8
60k x8
70k x8 PB
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Last edited by James David Wise : 03-12-2017 at 12:42 PM.
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Old 03-18-2017, 05:57 AM   #812
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Re: Wisey's Log - Making me Fitter

Saturday 18th

Clean Singles

40k 5x1 + Jerk
50k 5x1 + Jerk
60k 5x1 + Jerk
70k 5x1 + Jerk
80k 5x1 + Jerk
90k 5x1 + Jerk

Clean + Jerk
100k 3x1


2000m Easy Row - 7:56
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Old 03-22-2017, 07:49 AM   #813
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Re: Wisey's Log - Making me Fitter

Wednesday 22nd

Went and trained with Scott today over at CF Blackwater


Clean + Jerk

40k 2x1
50k 2x1
60k 2x1
70k 2x1
80k 2x1
90k 2x1
100k 2x1

110k x1


3 rounds for time
21x Calorie Row
15x Thrusters 43k
9x Bar Facing Burpees

10:37

Scott beat me by 2mins. Had to break up thrusters. First proper met-con race in a long time. I kept up with Scott on the first row that's about it!! Ha


3x20 GHD Sit Ups
3x20 Back Extensions
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Old 03-25-2017, 12:35 PM   #814
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Re: Wisey's Log - Making me Fitter

Saturday 25th

Not a great day to train. Very busy throughout the day and haven't eaten properly.


Row Warm Up
6x 150m Row / 30secs Rest

Average 1:46/500m Pace.



Deadlifts
5x5 80% 5RM (5rm 180k)

60k x15
80k x15
100k x15

120k x5
140k x5
150k x5

145k 5x5


3 rounds
15x TTB
10x Hand Release Press Ups

All sets unbroken. Just did for quality
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Old 03-28-2017, 01:21 PM   #815
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Re: Wisey's Log - Making me Fitter

Tuesday 28th

Row Warm Up
6x 30secs/30secsRest

1:38/500m Pace


Front Squats
5x4 at 80% 1RM (1rm 130k)

40k x5
60k x5
70k x5
90k x3
100k x3

105k 5x4

Few sticky reps towards the end


Jam packed gym. Had no room so quick couplet. Didn't time.

3 rounds
20x Dumbbell Power Snatch 22.5k
10x Burpees
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Old 03-29-2017, 02:18 PM   #816
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Re: Wisey's Log - Making me Fitter

Wednesday 29th

30minute EMOM
Odd- 8x Hang Power Cleans
Even- 8x Push Press

Done at 50k

All unbroken sets. Hang powers became hard when hands were dripping with sweat. Push Presses were solid



Every 4mins for 3 rounds
30calorie Row
20x Abmat Sit Ups
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Old 03-31-2017, 11:19 AM   #817
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Re: Wisey's Log - Making me Fitter

Friday 31st

Not really a crossfitty session. Shoulders still feeling really stiff from wednesday. Getting the body used to more constant work!! Just got through some bodybuilding type stuff.


Row Warm Up
4x 400m Row / 1min Rest

Pace 1:44/500m



Deficit Deadlifts
5x5 at 65-70% 1RM (1rm 205k)

60k x10
100k x10

140k 5x5 on a 25k plate


Flat Deads
160k x3
180k x1
190k x1



Bench Press
60k x12
70k x8
80k x6
90k x3


Decline Bench Press
12-8-4 reps

60k x12
70k x8
80k x4

Supersetted with 10 Press Ups
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Old 04-01-2017, 11:30 AM   #818
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Re: Wisey's Log - Making me Fitter

Saturday 1st April


Back Squats
4x8 60% 1RM (1rm 165k)

Bar Warm Up
40k x5
60k x5
80k x5

100k 4x8



3 rounds for time
15x Power Snatch 35k
12x Toes to Bar
9x Bar Facing Burpees - 7:39

Starting to feel little better when doing a met-con. Rests becoming smaller. Still way off being comfortably uncomfortable.



Bicep Curls
Barbell x10
22.5k x10
25k x10
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Old 04-12-2017, 02:19 AM   #819
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Re: Wisey's Log - Making me Fitter

Tuesday 11th

2hour Static Bike in a globo gym whilst watching Fittest on Earth: Decade of Fitness. Cycled just over 60km


Bar Muscle Ups on a fat bar
3 / 2 / then 5 singles


Deadlifts
60k x10
100k x10
140k x10
150k x10
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Old 04-14-2017, 08:26 AM   #820
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Re: Wisey's Log - Making me Fitter

Friday 14th

Snatch

40k (5x1) x3
50k (5x1) x3
60k (5x1) x3

No misses


Clean Complex
2x Cleans + 1 Jerk

60k x5
70k x5
80k x3

Started to get really tired during 80k. Technique started to go. On 4th set started to fail so stopped


3 sets
20x Hammer Curls 9k
10x Close Hand Press Ups
20x Bicep Curls 9k
10x Bar Dips
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