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Old 05-20-2012, 04:35 PM   #381
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

21 May 2012

Low bar Back squat (5rm back squat to box 140kg)
5x100kg
5x110kg
5x120kg
5x130kg
5x137.5kg

Back extension
6x12,16,24kg

GHD Sit up
6xunweighted,12kg,16kg

Was really tired before this even started. Weight felt fine was just focussed on form.
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Old 05-21-2012, 05:06 AM   #382
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

21 May 2012

Volume A:
Muscle up on the minute for 20 minutes
3,3,3 then 17x2 = 43

Volume B:
Double unders 25 on the minute for 20 minutes = 500

No rest between volume. Technique felt great on the muscle ups, got into the base of the dip position really easy, but pushing out felt hard - probably due to the ring dips and ring push ups on the weekend. Double unders felt great, about 5 sets were unbroken, and all I got at least 10 in a row.
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Old 05-21-2012, 04:24 PM   #383
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

22 May 2012

3 rounds
AMRAP 3 minutes
4 power clean to split jerk (CSJ)
2x30m 32kg farmers carry
3 minute rest

Round 1: 60kg cleans, 2 rounds 4 CSJ
Round 2: 65kg cleans, 2 round 3 CSJ
Round 3: 70kg cleans, 2 rounds 2CSJ

no rest then
2 min 30 max burpees = 34

After this the tendons in both elbows were killing me - maybe from muscle ups last night. Will take a couple of days off.
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Old 05-22-2012, 02:47 AM   #384
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

22 May 2012

7km run (cinder track)

Was hitting it faster than usual, felt great. around 5:30 min kms
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Old 05-24-2012, 04:22 PM   #385
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

25 May 2012

Snatch (PB 75kg from Feb 12)
3x47.5kg
2x55kg
62.5kg
72.5kg
80 (PB)
82.5 (f)
82.5 (f)
82.5 (PB)

Most of these were power snatches. Didn't know I wasn't going deep enough.

Clean and jerk (split) (PB 90kg Aug 2010)
3x55kg
2x62.5
72.5
82.5
90
92.5 (PB)
95 (PB)

92.5kg was a bit of a press out. All of these felt easy, all were squat cleans; my old PB was a power clean.
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Old 05-25-2012, 04:32 AM   #386
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

25 May 2012

8 rounds for time
12x20kg barbell thruster
10 2" box jump
8 pull ups

11 min 16

2.75km run in 14 min 45 (night, mod-heavy rain, mod-heavy headwind)
450m swim in 9 min 40
50m swim (no dive) in 37 sec
2.75km run in 14 min 36 (night, no rain, light-mod tailwind)
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Old 05-26-2012, 12:13 AM   #387
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

26 May 2012

Shoulder Press (5rm 60kg)
5x20kg
5x50kg
5x55kg
5x60kg
5x65kg
4x67.5kg

Volume A:
10 minutes on the minute 5 strict pull ups
10 minutes on the minute 4 strict pull ups

Volume B:
6 minutes on the minute 6 ring dips.

Elbows started getting sore like the other day.
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Old 05-27-2012, 04:11 AM   #388
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

27 May 2012

Volume A:
Double unders on the minute:
30 for first 14 minutes
25 for next 6 minutes

I know it was a rest day but I had energy. Was starting to feel like i would vom at about 10 minute mark. All sets had 15 linked together. I was making mistakes because of fatigue, not technique
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Old 05-27-2012, 04:35 PM   #389
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

28 May 2012

Low bar back squat 3rm (5rm 137.5kg, 3rm 140kg)
3x60kg
3x130kg
3x135kg
3x140kg
3x145kg (PB)
3x150kg (PB)

All the weight felt light. My feet were only hip width apart so I should probably work on that as getting into the full squat felt tough.

Last edited by Mitchell Brown; 05-27-2012 at 04:40 PM..
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Old 05-28-2012, 06:19 AM   #390
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

28 May 2012

Volume B

Muscle ups
9 minutes of 3 on minute
7 minutes of 2 on minute
Fail on 17th minute 1st rep
6 minutes mobility

Probably failed cos I ate crap all day.
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