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Old 08-07-2012, 04:10 AM   #441
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

7 August 2012

5 rounds:
90 sec AMRAP:
3 Power Cleans ((60/40kg)
7 Burpee Bar Jumps
2 min rest

Round 1: 30 reps
Round 2: 28 reps
Round 3: 26 reps
Round 4: 25 reps
Round 5: 25 reps

2x8x12kg one armed kb snatch

3x45 sec on, 1 min off double unders

Round 1: 42 reps
Round 2: 45 reps
Round 3: 43 reps

Mobility WOD
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Old 08-08-2012, 01:53 AM   #442
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

8 August 2012

Clean (C+J 1rm 107.5kg)
3x60kg
2x91kg
95kg
97.5kg
2x91kg
95kg
97.5kg

Dip jerks
3x91kg
3x91kg
3x91kg

Overhead squat with 3 second pause (1rm 75kg)
3x60kg
3x70kg
1x80kg (PB)

Clean pull
3x130kg
3x130kg
3x130kg

Deadlift
5x170kg
5x170kg

Cleans felt light, overhead squat felt good, but heavy at 80kg. Deadlifts felt manageable but 5th rep was heavy.

Last edited by Mitchell Brown; 08-08-2012 at 02:14 AM..
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Old 08-09-2012, 11:14 PM   #443
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

10 August 2012

4 rounds for time:
30x12 inch vertical jump
20x85kg deadlift
10 HSPU

14 min 35

Back totally seized up by the end which really slowed me down. deadlift metcons are the worst.
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Old 08-12-2012, 04:45 PM   #444
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

13 August 2012

High bar Back squat (170kg low bar1rm)
5x60kg
5x90kg
5x110kg
5x120kg
5x130kg
5x140kg

4x6 toes to bar
4x6 24kg back extension
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Old 08-12-2012, 07:46 PM   #445
Andre Morales
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Re: Mitchell's second workout journal (pls comment!)

Quote:
Originally Posted by Mitchell Beers View Post
10 August 2012

4 rounds for time:
30x12 inch vertical jump
20x85kg deadlift
10 HSPU

14 min 35

Back totally seized up by the end which really slowed me down. deadlift metcons are the worst.
Great job! Yeah 80 deads with 187lbs would definitely not be a joyous activity. lol
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Log | 5'11" 190lbs | SP 165x1 | PP 220x1 | FS 255x1 | OHS 120x2 | SJ 205x1 | PC 205x1 | Snatch 135x1 | BS 285x1 | DL 375x1 | Grace 3:56 | 500m row 1:31 | 1 mi run 6:38
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Old 08-15-2012, 05:12 AM   #446
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

15 August 2012

Cleans
60kg, 80, 90
100
100
100
100
105
110 (PB)

Jerk dips
2x100kg

Jerk dips
2x100kg
105kg
2x100kg
105kg

Overhead squat (3 sec pause)
2x70kg
72.5kg
2x70kg
72.5kg

Clean pulls
2x2x140kg

Shoudler press
5x60kg
5x62.5kg
5x65kg
5x67.5kg
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Old 08-16-2012, 04:51 PM   #447
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

17 August 2012

Snatch (1rm 82.5kg)
50kg, 70
75
75
75
75
77.5
80

Not quite getting it. Step forward to stabilise after the lift

Split jerk (C+J 1rm 107.5kg)
60, 80
97.5
97.5
97.5
100
102.5
105

Weight felt super light.

Front squat
130x2
140
130x2
140

Snatch pull
100x2
100x2
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Old 08-17-2012, 11:31 PM   #448
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

Cheers Andre. Deadlift met cons usually gas my lower back.

18 August 2012

400m run
10x70kg overhead squat
400m run
15x75kg front squat
400m run
20x75kg back squat

13 min 05

Unracked. 400s were actually around 650m. All sets unbroken. Felt really good with this. Love squatting

Gymnastics workshop. Worked on butterfly pullups, ring hspu and handstand walk.
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Old 08-17-2012, 11:33 PM   #449
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

18 August 2012

Also did max double unders 3x1 minute with 30 sec rests. 72/47/45

17 August 2012

1 x 300/250m Row then in the remaining time
10 Pushups
10 Squats
10 Situps

2 minute rest between rounds

254 reps. 1st round 48, last round 35. Accidentally rowed 200m in the 4th set, so had to get back on and finish so I only hit 22 reps that round. Should have got more like 270.
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Old 08-18-2012, 12:04 AM   #450
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

18 August 2012 workout was incorrect. All squats were at 70kg.
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