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Old 12-18-2014, 07:08 AM   #1761
Matthew Williams
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Re: Matt's Training Log

Wednesday 141217

Olympic Lifting - Clean and Jerk

Went through the standard warm up. Hurt my back about a month ago and this was the first session in a while where I've tested full cleans.

Triples - 40kg / 50kg / 60kg / 70kg

Doubles - 50kg / 60kg / 65kg / 75kg

Finished the last 10 mins of with singles and 60kg. As many reps as possible in that time keeping solid form. Lost count after about 10, but did plenty of reps and no back trouble.
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Old 12-18-2014, 01:04 PM   #1762
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Re: Matt's Training Log

Thursday 141218

Warmed up with some kipping HSPU progressions, stopped once we came to actually do the kipping HSPUs, I just have no interest in balancing on my neck in that way. So warmed up my strict ones instead for the WOD.

Metcon

For Time: (21 min time cap)


100 Double Unders
50 HSPU
40 Toes to Bar
30 Push Press (70/50kg)
40 Standing Front Rack Lunges (70/50kg)

Score: 103 reps

Didn't beat the time cap. The HSPUs were fine up until around 35ish, then they became a bit of a grind. Toes to bar weren't too bad, reverted to singles but made sure they were quick ones for the last 15 or so. Push press just didn't happen tonight. Felt tired from yesterday's clean and jerks and had a few no reps where I jerked the weight. Enjoyed do all those strict HSPUs though, reminded me of the good old days
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Old 12-20-2014, 03:20 PM   #1763
Matthew Williams
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Re: Matt's Training Log

Saturday 141220

Warm up

3 x 200m Run

Done in partners, you go, I go format.

Front Squat

50kg x 3 / 80kg x 3 / 110kg x 3 / 120kg x 1

100kg x 3 x 3

85kg x 10

Down a rep on 120kg, got stuck half way on rep two, just one of those days. Added 5kg to the 10RM, will aim for 90kg next time.

Bench Press

50kg x 5 / 70kg x 5 / 90kg x 5 / 100kg x 2

80kg x 5 x 4
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Old 12-21-2014, 11:51 AM   #1764
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Re: Matt's Training Log

Sunday 141221

Strength

Deadlift 4-4-4-4-4-4

60kg / 80kg / 100kg / 110kg / 120kg / 130kg

All done sumo stance to try and avoid injuring my back again.

WOD

90 secs on / 90 secs off for 8 intervals of:

Power Elizabeth

21-15-9 of:

Power Cleans (60kg)
Ring Dips

Score: 1 Rounds + 72 reps

Enjoyed that one. Tried not to stand around staring at the bar or rings too much, pushed on for once.

Last few days I've been using an app to help remind me to drink more water, as I'm rubbish for forgetting. Getting about 2.5 litres of water in a day at the moment. I always found when I'm more hydrated my training goes much better, so I'm hoping this will be of benefit.
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Old 12-23-2014, 03:03 AM   #1765
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Re: Matt's Training Log

Monday 141222

Strength

Hang Power Snatch

40kg x 3 / 50kg x 3 / 60kg x 3 / 65kg x 3 / 70kg x 1 / 70kg x 1

Just couldn't get it going on the 70kg for 3 reps. Felt like I was being a bit lazy in the pull, possibly tired from the previous couple of days.

WOD

7 x 2:00 work / 2:00 rest of:

8 Snatch (50/35kg)
8 Toes to Bar
8 Box Overs (24/20")

Score: 6 Rounds + 3 reps

Started out too quick on this and suffered. Typical me on an interval workout, I end up going too hard in the first round and then have to try and battle on for the remaining intervals. Snatches were fine, 50kg isn't really that hard but my shoulders were feeling tired so probably not as efficient as I could have been.

Toes to bar went better than expected, seems 8 reps is good for me with other movements in between. Box jumps were the worst, just sapped my energy.

Anyway, I lost interest after 4 rounds, became too monotonous. Kept on going but had switched off for the last couple of rounds.

Hydration still going well, hitting my 2.5 litres a day still.
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