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Old 10-21-2012, 06:17 PM   #491
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

22 October 2012

Forgot to post assisted work
4x6 glute ham raises
4x32kg v-sit ups
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Old 10-23-2012, 03:36 PM   #492
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

24 October 2012

4x3x9kg wall ball

Medium Grip Bench (3rm 100kg, 1rm 102.5, NG108.5, WG107.5)
3x70
2x80
92.5
100
110 (PB)
115 (F)
112.5 (F)

5x6 Ring dips
5x6x40kg behind head press (last set at 50kg)
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Old 10-25-2012, 01:45 AM   #493
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

25 October 2012

Jackie (PB 9.08)
1000m row
50x20kg thruster
30 pull ups

7 min 14

Included run up and downstairs from thruster to pull up so this PB is 2min better and least.

Max effort double under with 30 second rest
37
35
41

Stopped from tiredness, didn't trip up.
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Old 10-25-2012, 03:35 PM   #494
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

26 October 2012

Testing day

Snatch (90kg PB)
Work my way up
77.5
81 Fail
85 Fail
91 Fail
91 Fail
91 Fail

Clean and Jerk (115kg PB)
Work my way up
92.5
97.5
103.5 Fail
110
116 Fail
116 Fail
116 fail

So despondent. 30 mins of mobility before hand as well. Can only think I didn't perform as of 1rm back squat on mon, and bench on wed, plus Jackie yesterday.
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Old 10-26-2012, 09:33 PM   #495
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

26 October 2012

10 min AMRAP
3 HSPU
5x60kg front squat
7 burpee bar jump

6 rounds, 2 HSPU

27 October 2012

5 rounds for time
10x70kg front squat
3 wall walks
40m bear crawl

11 min 26

flight of stairs in each round. Great time, topped gym inc. trainers. Shame I had front squatted the night before or would have had a better time.
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Old 10-28-2012, 03:22 PM   #496
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

29 October 2012

Warm up pull up set have increased from 2x10 to 2x15. I got 9-6 and 5-4

Kettle bell box jumps
2x2x8kg
2x2x24kg
2x2x24kg
2x2x16kg

Max deadlift (PB 225kg)
3x70kg
3x135kg
2x157.5kg
180kg
208kg
227.5kg F
227.5kg F

Max toes to bar (60 sec rest)
15,9,6

5-4-3-2-1
85kg power clean to push jerk
muscle up

8 min 23
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Old 10-29-2012, 03:34 PM   #497
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

30 October 2012

1 min max 75kg push jerk
1200m run
1 min max 75 kg push jerk

15, 6 min 51, 10

8 min 51 total time
25x75kg push jerk total reps
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Old 10-31-2012, 03:58 AM   #498
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

31 October 2012

New o-lift program and coach emphasises 'perfection'. So these weights weren't maxes, but will be increased over the next 3 weeks.

2 Hang clean to Push Jerk
50kg,70,70,70,70

3x3sec pause front Squat
100kg,100,100,100,105

Behind neck Push Press + 2 Overhead Squat
30kg, 40, 40, 50, 60

3xPush Press
60kg, 65

Stopped due to left rotator cuff pain. Booked into physio and did mobility.

Last edited by Mitchell Brown; 10-31-2012 at 04:02 AM..
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Old 11-01-2012, 02:57 PM   #499
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

2 November 2012

5x2 Power snatch and 1 high hang snatch
40kg,45,45,45,50

Snatch pull
3x80,100,100

1x2 stop clean and 2 front squat
60,60,70,70,75

Turkish get up
10x8x2 each arm

Emphasis was on perfect form, which is why weight wasn't that heavy.
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Old 11-01-2012, 03:31 PM   #500
Mitchell Brown
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Re: Mitchell's second workout journal (pls comment!)

Snatch pulls were 3x80,3x100,3x100

Turkish get ups were 10x8kgx2 each arm

Last edited by Mitchell Brown; 11-01-2012 at 03:38 PM..
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