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Old 06-27-2016, 02:50 AM   #731
James David Wise
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Re: Wisey's Log - Making me Fitter

Monday 27th

Unbroken Barbell Complex

(Camille LeBlancs from weekend)

Every 2mins for 20mins:
3x Power Cleans (80kg - about 70% of 1RM Power Clean)
2x Hang Squat Cleans
1x Split Jerk

Complete. Got hard towards last couple of sets


3 rounds for quality
20x DB Hammer curls (8kg,12.5kg,17.5kg)
10x Diamond Press Ups
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Old 07-04-2016, 06:21 AM   #732
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Re: Wisey's Log - Making me Fitter

Monday 4th July

So after 3 weeks of chaos it's hopefully all gone and back to normal life!!


Rowing Warm Up
3x 2mins Row/2mins Rest - 1:47/500m Pace


Deadlifts
60kg x12 x2
70kg x12
80kg x12
90kg x12
100kg x12
110kg x12

15x Press Ups between each set


5min EMOM
10x Unbroken Toes to Bar
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Old 07-05-2016, 05:43 AM   #733
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Re: Wisey's Log - Making me Fitter

Tuesday 5th Lunchtime

Rowing Warm Up

4x 45secs/45secs Rest

All rows between 225m-232m


Front Squats
40kg 2x5
60kg 2x5
80kg x5
100kg 5x5
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Last edited by James David Wise : 07-05-2016 at 06:14 AM.
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Old 07-06-2016, 05:42 AM   #734
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Re: Wisey's Log - Making me Fitter

Wednesday 6th

Press Complex

2x Strict Press
4x Push Press
6x Push Jerk

40kg - 50kg - 60kg


15minute EMOM
3x Power Clean + Split Jerk

Mins 1-5: 60kg
Mins 6-10: 70kg
Mins 11-15: 80kg

On 1st minute of 80kg, only got 2 reps. So did 4 reps in last minute


3 rounds
50x Double Unders
10x Pull Ups
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Old 07-07-2016, 05:57 AM   #735
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Re: Wisey's Log - Making me Fitter

Thursday 7th

Bar Complex

1x Power Snatch + 3x Overhead Squats

40kg
50kg
60kg
70kg
75kg
80kg


10 rounds of Cindy for time
5x Pull Ups
10x Press Ups
15x Air Squats - 10:58


Not the quickest. Went really fast out the gate. 5 rounds unbroken. Then couldn't keep it going. Broke Press Ups to 7+3, 6+2+2 x2, then 3+3+2+2 by last 2 rounds
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Old 07-08-2016, 06:20 AM   #736
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Re: Wisey's Log - Making me Fitter

Friday 8th

Rowing Warm Up

5x 1min Row/1min Rest

275m/282m/295m/298m/305m
Average Pace: 1:43/500m

Comfortable


Bench Press
50kg x12
60kg x12
70kg x12

Inbetween sets:
16x DB Curls (17.5kg)
20x Sit Ups


12minute AMRAP:
15x TTB
12x Russian KB swings (28kg)
9x Burpees - 5 rounds

Felt a little lethargic going through this. Just kept moving. TTB broke from 2nd round. KBs unbroken
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Old 07-11-2016, 06:20 AM   #737
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Re: Wisey's Log - Making me Fitter

Monday 11th

12minute EMOM Snatch Complex

Mins 1-4: Power Snatch + Hang Squat Snatch + OHS
Mins 5-8: Hang Squat Snatch + Snatch Balance + OHS
Mins 9-12: Squat Snatch + Snatch Balance + OHS

Done with 50kg. Snatch Balance's were strong. Could go heavier.


Back Squats
3x10


100kg x10
120kg x10
130kg x4

Short time frame to get these done. Not enough rest between sets to be solid. 130s were wobbly from the off
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Old 07-12-2016, 06:01 AM   #738
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Re: Wisey's Log - Making me Fitter

Tuesday 12th

Clean Complex

Clean Pull + Clean + Split Jerk

Singles x5 of complex

30kg
40kg
50kg
60kg
70kg
80kg
90kg

Technique based. Wanting to have my shoulders pull as vertical as possible before getting under it.
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Old 07-13-2016, 06:22 AM   #739
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Re: Wisey's Log - Making me Fitter

Wednesday 13th

10 minutes - C2B Butterfly Practise

Started with loads of strong singles. Then went to doubles.
Finished up with a few sets of 5s. Getting better


10minute EMOM
8x TTB


20minute AMRAP
40x Double Unders
20x Thrusters (40kg)
40x Double Unders
20x Deadlifts (40kg)
40x Double Unders
20x STOH (40kg) - 2 rounds + 18 DUs


Rope broke on nearly every round. Literally. Need to buy a new one now. Had to fix to carry on. Used up loads of time. Thrusters were awful, deadlifts unbroken, STOH quick 10+10.

This is the most reps I've done in a workout for a while. Wasn't as gassed as I thought I'd be.
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Old 07-15-2016, 06:01 AM   #740
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Re: Wisey's Log - Making me Fitter

Friday 15th

Squat Snatch Singles


30kg x5
40kg x5
50kg x5
60kg x5
70kg x5
75kg x3, 1 fail, x2
80kg x1 PB, 1 fail, x3, 1 fail

The little bit of weight I've put on must of helped. First time getting a 80kg squat snatch PLUS 3 more!! Pleasing that my first fail wasn't until the 3rd 75kg attempt
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