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Old 10-09-2012, 03:41 AM   #481
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

9 October 2012

Back squat high bar to box
5x60kg
5x90
5x110
5x110
5x110
5x110

Didn't overdo it due to Physio's orders.

4x6 GHD back extensions
4x10 24kg v sit ups
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Old 10-10-2012, 02:49 AM   #482
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

10 October 2012

Bench medium grip (5x97.5kg narrow)

3x20kg
5x70kg
5x80kg
5x90kg
1x95kg
5x80kg

Felt really weak. Maybe still sick.

4x6 ring dips
4x6x40kg behind head shoulder press
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Old 10-12-2012, 09:06 PM   #483
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

12 October 2012

Clean and jerk 6x102.5kg (90%)
102.5kg F
90
90
95
95
100
102.5

Didn't do any mobility beforehand hence the failed and lower sets.

Back squat
2x115
152.5 (F on second)
140
140x2
150

Was meant to be doing 2x152.5 and 1x 160,butfailed on first set. Probably due to being sick recently

Snatch pull
140kgx2x2

13 October 2012

max 1 min burpees = 26
8 min amrap 5x50kg snatch deadlift, 10x50kg Ground to overhead
5 rounds 1 deadlift
max 1 min burpees =12

Tabata ring dips
6,6,6,6,6,6,6,4
=4
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Old 10-13-2012, 10:53 PM   #484
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

13 October 2012

HSPU Volume training
2 every minute for 10 minutes (4 on tenth minute)
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Old 10-14-2012, 03:07 PM   #485
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

14 October 2012

3km run

15 October 2012

Box jumps - up to 7 plates off soft take off

High bar back squat 5x3 (3rm 160kg)
60kg
100kg
120kg
140kg
150kg

8 min AMRAP
3x112.5kg deadlift (50% 1rm)
6 CTB Pull ups
9 burpee box jumps
12 double unders

4 rounds 4 burpee box jumps
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Old 10-15-2012, 02:12 PM   #486
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

16 October 2012

400m run
10x9kg wall ball
10x9kg ball slam
400m run
20x9kg wall ball
20x9kg ball slam
400m run
30x9kg wall ball
30x9kg ball slam

14 min 35

Last 30 wall balls I dropped the ball 3-4 times.
Second last 20 wall balls I dropped the ball once.
Last 30 ball slams I stopped once.
Last 400m was slow.

Happy with this time, but sub 14 would be good.
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Old 10-17-2012, 01:31 AM   #487
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

17 October 2012

Snatch
3x40kg
3x60kg
6 singles @ 81kg (90%1rm)

2x2x110kg Snatch Pull (120% 1rm)

Medium Grip Bench (3rm Narrow 102.5kg)
3x80kg
3x90kg
3x95kg
3x100kg
0x103.5kg

4x6 ring dips
4x6x40kg behind head strict press
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Old 10-18-2012, 05:15 PM   #488
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

19 October 2012

30 min mobility

Snatch
45kg
55kg
62.5kg
72.5kg
77.5kg
81kg

Clean and Jerk
57.5
70
80
90
97.5
105

117.5kg Clean (PB)

The clean was a clean and jerk PB attempt. Clean felt good, but lost it on the jerk.
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Old 10-20-2012, 09:21 PM   #489
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

20 October 2012

8km run at quick pace

21 October 2012

Overhead squat
3x5x60kg

Then
50 Sit-ups
1000m Row
40 Sit-ups
50 Overhead squats (45/35 lbs)
30 Sit-ups
50 x 2 10kg db thrusters
1K Run

16 min 48
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Old 10-21-2012, 04:07 PM   #490
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

22 October 2012

Soft box jump
Up to 9 plates on box

High bar back squat to box (1rm 165kg hbbs2box)
3x60kg
3x102.5kg
2x120kg
1x140kg
1x155kg

1x172.5kg (PB)
1x176kg (PB)

This was great as I thought my old PB was 175kg.

10 min AMRAP
15x35kg snatch
30 double unders
15 pull ups

3 rounds 18 double unders (213 reps)
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