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Old 01-31-2010, 06:22 AM   #531
Matthew Williams
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Re: Matt's Training Log

Sunday 100131

WOD

Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps

Time: 17:21

Had to catch up on this one as I missed it when I was ill. Happy with the time, most rows were around 2mins/500m. Only put the bar down on round 4 of the thrusters. Was dreading that one for a while, glad its out the way now
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Old 02-01-2010, 01:18 PM   #532
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Re: Matt's Training Log

Monday 100201

WOD

Seven rounds for time of:
95 pound Power snatch, 7 reps (scaled to 30kgs/66lbs)
95 pound Snatch balance, 7 reps (scaled to 30kgs/66lbs)
95 pound Overhead squat, 7 reps (scaled to 30kgs/66lbs)

Time: 21:07

Scaled this to 30kg as there's no way I could complete this WOD at the RX'd weight. Didn't try and charge through this as this is the sort of triplet that could really set my back off. Back felt very tight at the end but with a bit of stretching it has eased off.
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Old 02-01-2010, 01:35 PM   #533
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Re: Matt's Training Log

I bet you done all the power snatches really good technique with no musclin you flash git Good to see your getting the workouts done now even with a bit of puppying
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Old 02-01-2010, 01:59 PM   #534
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Re: Matt's Training Log

They weren't the prettiest, couldn't use that set up that you had for the correct height so it felt like my back was doing more work than it should have. I'll scale some workouts when I think I may aggrevate my back at the RX'd weight. Might have to save that thruster one for the weekend
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Old 02-04-2010, 01:16 PM   #535
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Re: Matt's Training Log

Thursday 100204

WOD

"Kelly"

Five rounds for time of:
Run 400 meters (treadmill)
30 Box jump, 24 inch box (approx 19")
30 Wall ball shots, 20 pound ball (20kg Bar Thruster)

Time: 28:17 PR (previous best 33:15 with 20kg DB thrusters)

Not sure if doing the thrusters with the bar is easier than using a dumbell, or I've just got better... Box jumps felt good, all done to full hip extension.

Finished off with some barbell thing with a mate. You rested one end on the floor and press the other end on each arm for 5 reps then doubled handed for 10 reps. Did this 4 times working up to 40kg on the bar
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Old 02-05-2010, 06:22 AM   #536
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Re: Matt's Training Log

Well under 30 minutes and 5 minutes off your PR, would of liked to have seen the pain on your face still.
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Old 02-06-2010, 05:42 AM   #537
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Re: Matt's Training Log

Saturday 100206

Went to physio this morning and things are going well. Need to work on my hamstring flexibility now, so will add that to the list

Deadlift 5-5-5-5-5-5-5 reps

50kg / 60kg / 70kg / 80kg / 90kg / 100kg / 110kg

HSPU Practice

Decided to do these elevated to get extra ROM. Worked up to 3 reps on 5 small plates, which stood about 5/6 inches high.

Metcon

50 Squats
40 Press ups
30 Pull ups
20 Burpees
10 Burpee Pull ups

Time: 8:38
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Old 02-07-2010, 06:21 AM   #538
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Re: Matt's Training Log

Sunday 100207

Warmup

Worked on thrusters building up to 70kg. Back didn't feel great with the weight, gave it a few more tries and decided to scale back the WOD to 60kg as I felt more confident with that.

WOD

Five rounds for time of:
155 pound Thruster, 5 reps (scaled to 60kg)
5 Muscle-ups
Run 400m

Time: 24:17

As mentioned above, scaled the thrusters to avoid injury, managed to get all reps on these without putting the bar down. Muscle ups felt strong but not quick enough, probably lost most of my time on these resetting each rep (all done to full extension). Runs felt ok, averaged around 1:50 per 400m (13.5kph on the treadmill)

Finished off with some dead hang muscle up practice, stretching, situps and some dead hang pull ups
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Old 02-08-2010, 12:56 PM   #539
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Re: Matt's Training Log

Monday 100208

Bench Press

50kg (10), 60kg (8), 70kg (5), 80kg (5), 90kg (5), 100kg (2), 60kg (21)

Did a few sets of situps on a decline, concentrating on a slow descent. Once my shoulders felt recovered I went for a row

1000m Row - 3:30.4 PR

Bit of a cheap PR as I've not hit this distance in a while. Now my rowing has improved alot I wanted to see how a 3:30 felt. Legs and forearms started to burn at the end, next time I can start the sprint further out. Aimed for 1:45/500m then upped the pace at 100m to 1:40ish. Damper setting 6
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Old 02-10-2010, 01:28 PM   #540
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Re: Matt's Training Log

Wednesday 100210

WOD

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

90kg used on all sets

Hips felt a bit tight tonight so played it safe and stuck at 90kg.

Decided to do this after:

Resting 60 seconds between sets:
1 Power Clean + 3 Push Jerks

5 Rounds @ 60kg
5 Rounds @ 70kg
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