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Old 07-10-2012, 04:42 PM   #421
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

10 July 2012

Mobility WOD

11 July 2012

Handstand push up kipping volume
19 minutes of 3 on the minute
20th minute I did 10 unbroken.
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Old 07-12-2012, 03:22 PM   #422
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

13 July 2012

Snatch (1rm 82.5kg)
50kg
57.5
65
70
72.5 (F)
72.5
77.5 (F)
77.5
83 (F)
83 (F)

Kept rolling onto the balls of my feet. Bar path was travelling correctly. I think I will fix this up when I have lifting shoes.

Clean and jerk (95kg 1rm, clean 105kg 1rm)
60kg
70
80
87.5
95
100 (PB)
105 (PB)
107.5 (F)
107.5 (PB)

This was a huge PB by 12.5kg, and 2.5kg more than my clean 1rm. Everything felt great, but a bit of soreness in my left shoulder on the base of my clean.
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Old 07-14-2012, 01:24 AM   #423
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

13 July 2012

2000m row at damper 5: 7.23.6
10 minute rest

3x40kg snatch every minute for ten minutes

14 July 2012

AMRAP 30 minutes
400m run
40m bear crawl
2 pushes of 20kg sled

5 rounds 20m run
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Old 07-15-2012, 05:41 AM   #424
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

15 July 2012

Active recovery
3 rounds untimed
150 running through water
250m free
50m breast
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Old 07-18-2012, 04:52 PM   #425
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

19 July 2012

been sick for a couple of days

Bench (108.5kg 1rm narrow grip)

5x70kg
5x80
5x90
5x95
5x97.5

Just made it, was a close one.

3x6x50kg shoulder press
3x6 yellow band face pulls
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Old 07-19-2012, 03:08 AM   #426
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

19 July 2012

6 rounds:
1x60kg snatch grip deadlift
2x60kg snatch
3x hand stand push up

4:11

Failed first snatch but did all unbroken. Was pretty easy. Could make up time by being faster at snatching. Michael did it in 3:03, blitzed me.

2 min max burpee: 44
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Old 07-19-2012, 03:04 PM   #427
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

20 July 2012

Snatch
3x3x65kg

Behind the neck jerk
3x3x80kg

Front squat deep
2x5x110kg

Snatch pull
2x5x100kg

I dropped a few of the 65kg snatches as I was off balance. Need to focus on smooth lift all the way to mid thigh before commencing the snatch. Jerk and pull were both easy, front squat was heavy but got through it fine.
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Old 07-21-2012, 12:51 AM   #428
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

21 July 2012

AM
Nasty Girls
3 rounds of
50 squats
7 muscle ups
10x60kg hang clean

9 min 51

PM
Back squat (170kg 1rm)
5x80kg
5x100kg
5x120kg
5x130kg
5x140kg

Nasty girls I feel I could have gone faster, MUs were unbroken/5,2/4,2,1 and hang cleans were 5,5 all the way through. Next best time was 15 mins. Back squat was heavy, but I felt I could have 5rm'd 150kg.
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Old 07-22-2012, 03:25 PM   #429
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

23 July 2012

High bar back squat to box
3x60kg
3x100
3x120
3x140
3x150
8x110

Third rep of 150kg was a challenge. Stopped on the way up and then kept going.

30 v sit-ups
3x6 glute ham raises
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Old 07-23-2012, 03:41 PM   #430
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

23 July 2012

Volume training

Toes to Bar
6 every minute for 10 minutes =60

24" Box jumps
10 every minute for 20 minutes =200

20lb 10ft wall ball throws
10 every minute for 10 minutes =100
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