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Old 11-02-2012, 06:35 PM   #501
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

3 November 2012

Clean ladder: 1 on the minute for 10 minutes (PB 117.5kg)
70kg, 75, 90, 92.5, 100, 102.5, 105, 107.5, 110, 112.5

Wood

5 rounds
400m run
10 burpee box jumps
10x42.5kg SDHP
10x42.5kg thrusters

25 min 02

400s were actual 400s, usually they are 700m. This workout really smashed me, and most lifts were broken into sets of 3 after the 2nd round.
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Old 11-05-2012, 03:37 AM   #502
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

5 November 2012

Box jump
2x8kg kettlebell in each hand
2x16kg kettlebell in each hand
2x24kg...
2x24kg...

Front squat to box (PB 115kg, 1rm to box 145kg))
5x60kg
5x100kg
5x110
5x120 PB
5x125 PB

4th set felt really heavy, so for the fifth i put my legs really wide. The last rep my legs were shaking, was very close to a fail.

3x6x24kg back extension
3x6 toes to bar strict
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Old 11-05-2012, 03:27 PM   #503
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

6 November 2012

20 minute AMRAP:
20 Overhead Alt Lunge (20kg)
20 Plate Twists (20kg)
20 Plate Burpees
60m Farmers Walk (32kg)

5 rounds, 14 lunges

3 Max double unders
38
24
21

This workout really smoked me
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Old 11-06-2012, 04:45 PM   #504
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

6 November 2012

40 double unders UNBROKEN
5 rounds of
5x45kg push press
10x45kg thruster
15 box jumps

8 min 24

Had to start double unders again as didn't make 40 on first go.

Max double under with 15 second rest
8
36
21
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Old 11-07-2012, 01:16 AM   #505
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

7 November 2012

Hang clean x3, Push jerk x2 (last week 50-70kg)
5x50kg
5x70kg
5x70kg
5x75kg
5x80kg

Front squat 3 sec pause (lw 100-105kg)
3x105kg
3x105kg
3x105kg
3x110kg
3x110kg

1 Snatch behind head push press, 2 overhead squat (30-60kg)
40kg
45kg
50kg
60kg
70kg

Push Press (60-65kg)
3x60kg
3x60kg
3x60kg
6x65kg

Wide grip Bench Press (1rm 108.5kg)
5x60kg
5x70kg
5x75kg
5x80kg
5x85kg
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Old 11-08-2012, 10:39 PM   #506
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

9 November 2012

O-lift total

Snatch (90PB)
80
85F
85F

Clean and jerk (115PB)
107.5
112.5
116 F
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Old 11-11-2012, 04:10 PM   #507
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

12 November 2012

Front Squat to Box (5rm 125kg)
3x80kg
3x105kg
3x125kg
3x135kg
1x145kg

2nd rep just wasn't coming.

AMRAP 7 minutes

7 burpees
7 wall balls

7 rounds 5 burpees

3xmax kipping HSPU with 1 minute rests
10,5,6
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Old 11-12-2012, 03:46 PM   #508
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

13 November 2012

20 Min AMRAP
100kg deadlift
7 ring dips
200m run
5 GHD sit ups

7 rounds 10 deadlifts

Stair set involved in each round. Unbroken except for last ring dips (5 and 2). Run was slow like usual but overall i'm happy
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Old 11-14-2012, 04:01 AM   #509
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

14 November 2012

Crossfit Active WOD

EMOTM 2 touch and go power clean
2x80kg
2x80
2x90
2x100
2x100

AMRAP 10 minutes
1 power clean, 1 lateral bar burpee, 2 power clean, 2 lateral bar burpee etc.

10 rounds 4 cleans

3x30 sec overhead plate sit upsx15kg
3x30 sec plate twistsx15kg
3x30 sec rest
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Old 11-15-2012, 08:36 PM   #510
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

16 November 2012

12 min AMRAP
10x50kg ground to overhead
10 pull ups
30 air squats

4 rounds 3 pullups

Smoked my back really bad and it really slowed me down. Got too excited and didn't maintain form.
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