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Old 08-04-2010, 02:49 PM   #71
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

10/7/10
T. Rice Conditioning Test
3 rounds of
300m shuttle (6 x 50m)
3 minute recovery (should be 5 minutes but I was punishing myself for drinking too much the night before)
Aim to go sub 60 seconds on each

1 = 59 secs
2 = 60 secs
3 = 62 secs

Death by 22m sprint
In the first minute run a 22m sprint, 2nd minute is 2 x 22m lengths, 3rd is 3 etc
8 rounds + 8 lengths
HORRIFIC
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 08-04-2010, 02:51 PM   #72
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

12/7/10
AM
Good mornings included in warm up, made the bottom position of the squat much more comfortable

Back Squat
5-5-5-5-5
122.5kg
127.5kg
132.5kg
137.5kg
140kg

PM
Lots of multi-directional sprints
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 08-04-2010, 02:52 PM   #73
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

13/7/10

Swim 100m
Rest 30 seconds
Swim 100m
Rest 40 seconds
Swim 100m
Rest 50 seconds
Swim 100m
Rest 60 seconds
Swim 100m
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 08-04-2010, 02:54 PM   #74
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

16/7/10

AM
For time
Lunge 100 feet
21 press ups
21 sit ups
Lunge 100 feet
18 press ups
18 sit ups
Lunge 100 feet
15 press ups
15 sit ups
Lunge 100 feet
12 press ups
12 sit ups
Lunge 100 feet
9 press ups
9 sit ups
Lunge 100 feet
6 press ups
6 sit ups

7:36

5 x 2 back squat @ 65% 1RM with 45 seconds rest
105kg
Felt good

PM
For time
Carry ~48kg sandbag 1.1km, anyhow but trying to do as little as possible across my back
10:56
Slow and tiring

Breathing ladder of KB swings
Do 1 swing, take one breath, 2 swings, 2 breaths, 3 swings, 3 breaths etc until failure and panic breathing becomes too much
15 rounds + 4 swings
__________________
5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log

Last edited by Michael Holmes : 08-04-2010 at 02:56 PM.
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Old 08-04-2010, 02:57 PM   #75
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

17/7/10
1/2 Angie
For time
50 pull ups
50 press ups
50 sit ups
50 squats

7:52 PB
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 08-04-2010, 02:58 PM   #76
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

19/7/10
AMRAP in 12 minutes
15 x hand to hand KB swings 16kg
15 x man on fire burpees
15 x tuck jumps

4 rounds + 15 swings
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 08-04-2010, 02:59 PM   #77
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

24/7/10
AMRAP in 20 minutes
10 KB swings 32kg
50m sandbag carry 60kg
3 HSPU

8 rounds in 20:10
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 08-04-2010, 03:00 PM   #78
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

25/7/10
For time
10-9-8-7-6-5-4-3-2-1
KB swing 24kg
12kg bag throw (wall ball - the wall)
Press ups with hand release at the bottom
- 50m run after each round

9:30
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 08-04-2010, 03:08 PM   #79
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

26/7/10
After coming off the CFSB cycle I was doing because I felt like I was getting a bit slow and run down from the volume of the strength work I have switched onto Jim Wendler's 5-3-1 program.
I will be doing it for back squat, deadlift and press, I also planned on doing it for weighted pull ups but have been advised against this. The 1RMs I am working off are, respectively 160kg, 200kg and 70kg.
Since I'm going away for 10 days during my 1st cycle I'm planning on doing the first two weeks of the first cycle and then repeating them exactly when I get back from France.
So.......
5-3-1 Cycle 1, Week 1
Back squat
5 x 95kg
5 x 107.5kg
5+ x 122.5kg 10 reps

3 rounds for time of
30 x toes to bar
21 x ground to overhead 40kg
14:50

Felt lame on this metcon and my toes to bar went to pot after the first mini set of 10, and then my grip just got worse and worse and worse. I even thought about stopping after the 2nd round, but manned up and scaled the toes to bar to sit ups and finished the WOD
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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Old 08-04-2010, 03:10 PM   #80
Michael Holmes
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Re: "Your boyfriend looks like a gorilla"

27/7/10
5-3-1 Cycle 1, Week 1
Pull ups
(these have now been dropped out of my routine after talking to a coach about this)
5 x 20kg
5 x 23.75kg
5+ x 27.5kg 4 reps

Looks like I'll be doing a few extra weighted pull ups as accessory work

2 x 5 minute AMRAP with 1 minute rest in between
1 HSPU
3 CtB pull ups
5 mid thigh box jumps

1 = 6 rounds
2 = 6 rounds + 1 HSPU
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5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log
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