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Old 07-24-2012, 03:22 AM   #431
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

24 July 2012

5 rounds:
2 minute AMRAP:
all with 16kg Kettlebell
16 Russian Swings
16 KB Strict Press
16 Alt Lunges (strict)
16 Sumo Deadlift High Pull
16 Situps
Rest 1 minute

Round 1: 2 swings (2nd round)
Round 2: 0 swings (2nd round)
Round 3: 14 sit ups
Round 4: 15 sit ups
Round 5: 9 sit ups

Total 70 reps

Did a similar work out with 3 minute rests and got 74 reps, and lunges then were dynamic. Happy with this result

3x15 sec plank, 15 sec side plank, 15 sec other side plank

Mobility WOD
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Old 07-24-2012, 09:25 PM   #432
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

25 July 2012

Wide grip bench (5rm 97.5, 1rm 108.5)
5x20kg
3x80
3x90
3x97.5
3x102.5
1x105
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Old 07-26-2012, 07:04 PM   #433
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

27 July 2012

400m run, then 3 rounds
5 wall walks
10 pull ups
15x70kg clean and jerk
20 GHD sit ups
400m run
25 minute cap

Got through all minus 170m row in 25 min.

Felt terrible after this. Must change diet!
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Old 07-27-2012, 05:01 PM   #434
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

28 July 2012

20 min amrap
40 double unders
30x35kg power snatch
20 bar facing burpees
10x35kg overhead squat
5 forward rolls

2 rounds, 1 burpee

then 90 burpees untimed.

snatch and burpees slowed me down.
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Old 07-30-2012, 05:04 PM   #435
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

30 July 2012

High bar back squat to box (3rm 150kg)
3x60kg
3x102.5kg
2x120kg
137.5
150
160
165
170(F)

31 July 2012

5 Rounds for time:
10 Wall Balls (9/6kg)
10 Burpees
10 KB Swings (24/16kg)
10 KB Twists (24/16kg)
10 HR Push-ups

13 min 44
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Old 07-31-2012, 04:31 PM   #436
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

50 burpees last night to make up for Maccas dinner

1 August 2012

Wide grip bench (1rm 102.5kg, narrow grip 1rm 108.5kg)

5x20kg
3x67
2x77
90
102.5

107.5
110 F
110 F

Not sure why my narrow grip is better than my wide grip, but oh well.
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Old 08-02-2012, 04:54 AM   #437
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

2 August 2012

30 Muscle Ups for time

6 min 30

Never did this many muscle ups in one go. Went 6/4/2/1....2/2.
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Old 08-02-2012, 07:36 PM   #438
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

3 August 2012

Snatch (1rm 82.5kg)
3x66kg
3x66kg
2x69kg
3x66kg
3x66kg
2x69kg
3x66kg
3x66kg
2x69kg

Dropped 3 of these lifts by accident.

Behind neck jerk
3x86kg
3x86kg
2x89kg

Front squat
8x100kg

Snatch pull
3x100kg
3x100kg
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Old 08-03-2012, 07:21 PM   #439
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

4 August 2012

3 min 9kg ball slam

1200m run
20x50kg press
20x50kg front squat
20x50kg SDHP
800m run
15x50kg press
15x50kg front squat
15x50kg SDHP
400m run
10x50kg press
10x50kg front squat
10x50kg SDHP

27 min 58

Runs were quite slow. Did most sets in sets of 7. SDHPs were dropped when i should have gone touch and go.

100x25kg plate twists in just under 5 minutes.

I was like the last person to do this. I totally sucked.
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Old 08-05-2012, 04:48 PM   #440
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

6 August 20112

Box jumps
4x2 24inch box with 2x20kg plates ont op

Deadlifts
10x1x107.5kg on the minute

Assisted
3x6 toes to bar
3x6 24kg GHD back extension
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