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Michael Holmes 04-21-2010 09:31 AM

"Your boyfriend looks like a gorilla"
The catchy quote comes from one of my girlfriend's parents friends who popped round the other day and found us sunbathing in the garden. He said that I looked like a gorilla, I liked that as a description so I though that I'd up date my workout log since I have just started a new phase of programming. My old log is this one.
My idea is to mash together CFSB and some of Gant Grimes' work (available at the forum over at wfs), whereby I will get stronger and more powerful but also remain quick enough to play 7s this summer.

Handstand work - strength and co-ordination work with and without a wall
5 minutes

Clean and Jerk 5 x 2
2 x 70kg
2 x 75kg
2 x 80kg
2 x 85kg
2 x 90kg (1 minor press out, 1 major press out - time to get faster hands and feet I guess)

Back squat 3 x 5
Warm up 5 x 100kg
5 x 110kg
5 x 120kg
5 x 130kg

Rugby 7s training
10 x 100m sprint on 45 second repeats
Rest 3 - 4 minutes
10 x 50m sprint on 30 second repeats
Rest 3 - 4 minutes
10 x 22m sprint on 15 second repeats

30 minutes non-stop touch rugby

Michael Holmes 04-21-2010 09:34 AM

Re: "Your boyfriend looks like a gorilla"
Handstand work
3 minutes

Push press 5 x 2 (starting light so there's plenty of room to progress as my overhead strength is my weakest area)
2 x 60kg
2 x 62.5kg
2 x 65kg
2 x 67.5kg
2 x 70kg

Deadlift 3 x 3 and 1 x 15-20
3 x 140kg
3 x 150kg
3 x 160kg

20 x 120kg PB

90 minutes submission wrestling class
Brand new to this but really enjoyed it and will make this a regular thing as a way to use my fitness and develop more skills
Lots of drilling of positions but got into positional wrestling at the end with a more experienced guy and only really managed to hang in there using brute strength over technique

Michael Holmes 04-21-2010 09:36 AM

Re: "Your boyfriend looks like a gorilla"
Rest Day
Some light badminton games with kids at school

Foam roller work all over my back and legs ahead of a metcon session in the morning and lots of hip stretching as they seemed to be a limiting factor at wrestling

Mike Paul 04-21-2010 12:03 PM

Re: "Your boyfriend looks like a gorilla"
I feel like I should bring you a house plant for your new shiny work log. Impressed with your continued dedication in effectively doing your own programming. Also quite impressed you have time for a girlfriend!

Keep it going

Michael Holmes 04-22-2010 12:47 PM

Re: "Your boyfriend looks like a gorilla"
Sprint session, on a hill, so one rep is down, then the next up
Sprint ~160m, rest 30 seconds
Sprint ~160m, rest 25 seconds
Sprint ~160m, rest 20 seconds
Sprint ~160m, rest 15 seconds
Sprint ~160m, rest 10 seconds
Sprint ~160m, rest 5 seconds
Sprint ~160m

A seriously horrible session, over in 6.04 and I was grateful

10 x 20m car park length sprints with my new homemade sled (car tyre with a rope to tie it to a martial arts belt) plus a 12kg Bulgarian Bag in

3 x 30 KB swings, 30 seconds rest

10 rounds for time, using 1 24kg KB, where one round is:
Right hand swing, snatch, OHS, thruster, split jerk (left leg forward)
Switch hands
Left hand swing, snatch, OHS, thruster, split jerk (right leg forward)

Counting was really hard for some reason during this, but I had an audience of local kids who commented that it was a "nice weight," and mid rep all I could call out back was "cheers!"

1 car park length with sled plus 12kg Bulgarian bag and 55kg girlfriend
The friction of tyre rubber, with added weight, dragging across tarmac is UNREAL! 67kg has NEVER in the history of the world felt that heavy (that may or may not be 100% true)

Light jog in the park with Caz for 15 - 20 minutes

Michael Holmes 04-23-2010 09:44 AM

Re: "Your boyfriend looks like a gorilla"
1000m row as warm up (been hearing good things about these, so into the warm up they go!) in 3.38

Power snatch 4 x 2
2 x 55kg
2 x 57.5kg
2 x 60kg
2 x 62.5kg = 1RM, so 2RM PB
Quite pleased with these, and forgot my 1RM Power Snatch was 62.5kg so a new 2RM is always good

Front squat 3 x 5
5 x 100kg
5 x 102.5kg
5 x 105kg = PB
Forgot my 5RM was 105kg, and should have really started lighter to enable progress over the next few weeks. Oh well, it's done now!

Back squat
16 x 105kg
Aiming for 20, but my legs just gave out at 16. Next week I'll get all 20 before adding weight and moving on.

For time
20 ground to overhead 35kg sandbag
Run ~900m
100m bearcrawl in 10kg vest
100m bearcrawl

The GtOH were the easiest bit, the run was done on legs that weren't quite up to the task after this morning, and then the bearcrawls really hit my glutes and hamstrings hard as well as making me a sweaty mess - nice work, but sadly no crowd today

Leon Robotham 04-27-2010 03:59 AM

Re: "Your boyfriend looks like a gorilla"
This is like 3 logs now Mike, WTF you serial workout logger ;)

Steve Burke 04-27-2010 04:31 AM

Re: "Your boyfriend looks like a gorilla"
Really good work there Michael, the KB complex sounds nasty.

Great shout on the DIY sled btw, will have to knock one of those up myself!

Michael Holmes 04-27-2010 09:34 AM

Re: "Your boyfriend looks like a gorilla"
Cheers guys - the sled is a nasty piece of kit but despite working your nuts off on it I haven't found any soreness the next day from it even though at the time my hips are in pieces.
This is my second log Leon, I was bored with the old one and wanted a fresh lgo for a fresh start on my programming - and I'll keep drinking my milk as well because I know it's something else that'll grate with you! :stir:

Michael Holmes 04-27-2010 09:37 AM

Re: "Your boyfriend looks like a gorilla"
'Almost' Paul
8 rounds for time of
10 burpees
30 bike rack hops
15m single arm KB overhead carry 32kg (change arms each round)


The idea was to stick fairly closely to the movements in the new Hero WOD Paul but make it so I can do it in my car park out in the sunshine - it worked! The burpees sucked the life out of my lungs and shoulders, the hops hammered the core and shoulders and then the overhead carry just topped it off nicely

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