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Old 05-13-2015, 01:26 AM   #501
James David Wise
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Re: Wisey's Log - Making me Fitter

Tuesday 12th

2k row Warm Up - 7:14

3 seconds off my P.B.


Overhead Squats
Work to a 3RM then 3x3

20k-30k-40k-45k-50k-55k-60k-62.5k-65k-67.5k

70k x2. Felt like I had 3 in me so did again and got it.

70k 3x3


Snatch Grip High Pulls 5x5 @ 70k
Supersetted with Max Tricep Dips - 13/12/8/6/10


10 minute AMRAP
10x Box Jumps (32")
10x Burpees - 6 rounds + 1 Burpee
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Old 05-18-2015, 02:58 AM   #502
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Re: Wisey's Log - Making me Fitter

Friday 15th

Got away from work really late so only had just under an hour to train

Clean Complex
1x Clean Pull
1x Clean
3x Front Squats

40k/50k x2
60k/70k/80k/85k x1
90k x2
95k Failed Clean
95k x1



Saturday 16th

Push Press
5-5-5-3-3-3-1-1-1

40k/50k/60k/70k x5
80k/85k/90k x3
95k/97.5k/100k x1 (after 2 fails)

Matched 1RM PR


Bench Press 3x5 @ Bodyweight
Supersetted with DB Flys x12 (12k)

85kg 3x5


Pistols practise


Sunday 18th

Back Squats
6RMs

40k/60k/80k/90k/100k/110k/120k

Felt good until last rep of the 120k. Got a little twinge/ping in my lower back/glute again. So stopped there. Couldnt do the met-con I had planned either. Very disappointing after a few good days training again


50x Strict TTB


Handwalking practise.
A few 50ft walks
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Old 05-20-2015, 02:53 AM   #503
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Re: Wisey's Log - Making me Fitter

Tuesday 19th

Ring Rows 4x10

Deadlifts 3RMs
60k x10 / 80k x8 / 100k x6

120k x3
130k x3
140k x3
150k x3
160k x3
170k x1 x3

No grip on bars.


Was waiting for some room in the gym to do a met-con so did a few Split Jerks

60k x3 x3
70k x3 x3
80k x2 x2



21-15-9 reps for time:
Push Press (40k)
Box Jump Overs (24") - 3:09


Handstand Walking Practise

Handstand Holds
54secs / 47secs / 42secs
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Old 05-23-2015, 12:41 AM   #504
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Re: Wisey's Log - Making me Fitter

Saturday 22nd

Snatch Complex

30k x2
40k x2
45kg x1
50kg x1
55kg x1
57.5kg x1
60kg x1

1st time doing snatch for a while. Powers were good. Full snatch was average. Need to be more explosive gettig under the bar.



Crossfit Open 14.1

10min AMRAP:
30x Double Unders
15x Power Snatch (35kg)

247 reps (5rounds + 22 DUs)

I'll take that. 15 reps less than last year but the 5kg plates were tiny so the power snatches were more like deficit power snatches!!
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Old 05-24-2015, 07:17 AM   #505
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Re: Wisey's Log - Making me Fitter

Sunday 24th


Row Warm Up
2x 3mins/2mins Rest

842m / 834m = 1676m



Front Squats
2RM

40k x2
50k x2
60k x2
70k x2
80k x2
90k x2
100k x2
110k x2
112.5k x2
115k x2

Supersetted with Strict Pull Ups
6/5/6/5/4/4/5/4/5/4 - total 47



4 rounds for time
4x Deadlifts (70kg)
4x Power Cleans (70kg)
4x STOH (70kg)

3:27

First round unbroken. Then broke power cleans to 3+1



Death by Strict Unbroken HSPU

7 rounds + 3 reps
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Old 05-27-2015, 02:54 AM   #506
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Re: Wisey's Log - Making me Fitter

Tuesday 26th

Warm Up Rows
4x 300m/90secs Rest

1:01 / 0:57 / 0:57 / 0:57 - Av. 0:58


Clean Percentages of current 1RM (112.5k)

1x5 @ 50% (56k - did 60k)
2x4 @ 60% (67.5k)
3x3 @ 70% (78.5k - did 80k)
4x2 @ 80% (90k)
1x1 @ 90% (101k - did 100kg)

Got 1st 100k then missed 3 so stopped. Missed one 90k too.


8 minute Ladder:
3x TTB
8x Press Ups
6x TTB
8x Press Ups
Etc - Round of 21 TTB + 8 Press Ups
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Old 05-29-2015, 03:56 AM   #507
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Re: Wisey's Log - Making me Fitter

Thursday 28th

1500m Row - 5:17 (1:46/500m average)


Back Squats Ladder (5 reps per set)

20kg up to 110kg in 10kg increments

115kg x5
120kg x5
120kg x5
115kg x5

110kg down to 20kg in 10kg decrements


Total 120 reps!!
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Old 05-31-2015, 11:28 AM   #508
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Re: Wisey's Log - Making me Fitter

Sunday 31st

Snatch Complex

1x Snatch Pull
1x Snatch
1x Hang Snatch
1x Overhead Squat

20kg x5

30kg x1 x2
35kg x1 x2
40kg x1 x2
45kg x1 x2
50kg x1 x2

60kg x1

65kg x1 x3


Really pleased with this. Could of gone a bit heavier but technique felt really good.



18 minute AMRAP

15x Toes to Bar
9x Clean & Jerk (50kg)
15x Burpees
9x Thrusters (50kg)

3 rounds + 39 reps

2 of my most hated exercises. Burpees & Thrusters!! Not a good score at all. Mind wasn't right before starting!


Biceps

3 rounds
12kg Dumbbells x12
8kg Hammer Curls x8

Bar Curls - 3x 15 reps
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Old 06-04-2015, 02:15 AM   #509
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Re: Wisey's Log - Making me Fitter

Wednesday 3rd

Warm Up Rows
3x 2mins Row / 1min Rest
579m / 567m / 564m


Sq.Clean Doubles

40kg x4 - Hang Sq. Cleans
50kg x4 - Hang Sq. Cleans

60kg x2
70kg x2
75kg x2
80kg x2
85kg x2
90kg x2
95kg x2 x2

Missed the 1st 95kg on each set before getting the two straight after. Wasn't getting underneath bar quick enough.


Press Complex
Strict Press + Max Push Press

40kg 1+ 20 reps
50kg 1+ 16 reps
55kg 1+ 14 reps
60kg 1+ 13 reps
65kg 1+ 6 reps
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Old 06-06-2015, 12:43 AM   #510
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Re: Wisey's Log - Making me Fitter

Friday 5th

Warm Up Row
3x 300m/1minRest

57.2 secs / 56.4 / 58.2


Back Squats
5x3 at 80-85% 1RM (1RM is still 157.5k)

60kg x10
80kg x8
100kg x6
120kg x4

130kg 5x3



6 rounds of 2mins Work / 2mins Rest
15x KB swings (24kg)
15x GTOH (20kg plate)

R1: 1 round + 24 reps
R2: 1 round + 18
R3: 1 round + 15
R4: 1 round + 11
R5: 1 round + 8
R6: 1 round + 15

6 rounds + 91 reps


What a burner. Did this with 2 young pups who wanted to do a workout with me. They used a 12kg dumbbell so was good to race against that
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