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Old 05-28-2012, 04:20 PM   #391
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

29 May 2012

Met con:
3 rounds for time
20x50kg power cleans
10x50kg back squats
400m run

16 min 15.

The last run killed me. All squats unbroken. Power cleans I got through quickly as well (last set was 5-4-3 then 2s with a couple breath rests). 2nd over two classes.
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Old 05-29-2012, 05:34 PM   #392
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

30 May 2012

Shoulder press 3rep (1rm 77kg, 3rm 70jkg)

3x20kg
3x50kg
3x60kg
3x67.5kg
3x70kg
3x72.5kg (PB)
3x75kg (PB)

4x6 70kg deadlift variation (hip to knee)
4x6 handstand push up.
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Old 06-01-2012, 05:28 AM   #393
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

1 June 2012

Snatch balance
3 sets of 3x40kg

Push jerk
3x75kg
3x80kg
3x85kg

Front Squat
3x100kg
3x110kg
1x120kg (dodgy squat rack at work)

Snatch pulls
3 sets of 3x100kg

Volume A: 20 min Every minute on the minute 5 pull ups = 100 (Best 90)
Volume B: 20 min Every minute on the minute 6 one legged squats = 120

None of this was too much trouble, just took a long time.
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Old 06-01-2012, 08:42 PM   #394
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

2 June 2012

5 Rounds for time of
5x60kg Overhead squat
50 double unders
10 dish rocks

8 min 18

OHS unbroken (snatched from floor as no rack), probably could have gone more weight (max was 70 across two classes). First double under set was 15,35, last was about five sets. Felt really good, and finished quickest.

Tabata sit ups: 13. Nearly didn't get the last rep, 13x8.

Last edited by Mitchell Brown; 06-01-2012 at 08:48 PM..
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Old 06-02-2012, 01:05 AM   #395
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

2 June 2012

PM O-lifting

Hang clean
3x60kg
3x65kg
3x70kg

Behind head push press
3x70kg
3x75kg
3x80kg

Back squat (high bar)
3x100kg
3x120kg
3x130kg

Clean Pulls
3x3x105kg

Back squats were lower than usual as work squat rack is terrible.
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Old 06-04-2012, 02:30 AM   #396
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

4 June 2012

Back squat (1rm 155kg)
5x60kg
3x95kg
2x110kg
1x127.5kg
1x150kg

160kg (PB)
165kg (PB)
170kg (PB)

Only the 170 troubled me, and i knew even that would come up. 10kg to xmas goal.
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Old 06-05-2012, 05:03 AM   #397
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

4 June 2012

AM
8 rounds for time:
5x60kg thruster
200m run
1 minute rest

19 min 18 (inc rests)

1st in all classes. 1 min 23 on round 1, average 1 min 25 overall. Running felt great. Thrusters all unbroken. This was rx'd although I would have liked to try 70-80kg.

PM
Squat snatch (1rm 82.5kg)
3x3x57.5kg

Push press
3x3x75kg

High Bar Back Squat (1rm low bar 170kg)
3x110kg
3x130kg
3x140kg

Snatch pull
3x3x100kg

Squat snatches finally started feeling right as I go into a deep snatch. Squats felt nice and heavy. Pulls were good as I started getting the shrug right.

Mobility 30 mins
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Old 06-06-2012, 01:41 AM   #398
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

6 June 2012

Shoulder Press (1rm 77kg, 3rm 75kg)
5x20kg
3x45kg
2x55kg
62.5
75
80 (PB)
82.5 (PB)
85 (F)
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Old 06-08-2012, 01:38 AM   #399
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

8 June 2012

6-9-12
Toes to bar
60kg deadlift
60kg push jerk

4 min rest

3-6-9
lateral burpees
60kg deadlift
60kg overhead squat

14 min 05

Was heading for 11 minutes but was given a 10 burpee penalty to be done during workout. Penalty was for dropping the weight doing a deadlift. I was pretty sure the reason affiliates exist so people can drop weight where they can't at conventional gyms. Whatever.
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Old 06-08-2012, 05:13 PM   #400
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

9 June 2012

3km run
3 min rest
500m row
3min rest
8x15kg sled push

21 min 42

Run was 13min06, Row was 1min45 ish. Sleds were done quick as.
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