Mitchell's second workout journal (pls comment!) - Page 54

Mitchell Brown · 12-20-2012, 08:44 PM

21 December 2012

10-8-6-4-2
Hang clean (I chose 75kg)
200m run
1 rope climb

14 min 31

Had to redo 1 rope climb because i jumped from the top

3x10 reverse hypers.

Mitchell Brown · 12-22-2012, 03:04 AM

22 December 2012

20-15-10
45kg thrusters
45kg push jerk
pull ups

9 min 50

Mitchell Brown · 12-24-2012, 12:45 AM

24 December 2012

4x40kg Squat Clean (1rm 122.5kg)
4x50kg Squat Clean
4x80kg Squat Clean
4x80kg Squat Clean
4x90kg Squat Clean

10 min AMRAP
10 wall ball
10x32kg kb swing
5x50kg squat clean thruster

4 rounds 3 swings

Mitchell Brown · 12-26-2012, 05:57 PM

27 December 2012

Back Squat (181kg 1rm)
5x60kg
3x110kg
5x130kg
5x130kg
5x130kg
5x130kg
5x130kg

10 min AMRAP
4x60kg thrusters
8x60kg deadlifts
12 pull ups

6 rounds 1 thruster

Mitchell Brown · 12-28-2012, 02:56 AM

28 December 2012

Pull ups
5
5x5kg
5x5kg
5x5kg

7 rounds
7x40kg hang power snatch
7 box jumps

5 min 22

Mitchell Brown · 12-29-2012, 01:30 AM

29 December 2012

3 rounds untimed
8x40kg bent over row
8 push ups with orange band around shoulders
8 one-armed db snatch (10,15,20)

Then

20 burpee
400m run
20x60kg front squat
400m run
10x60kg shoulder to overhead
400m run

9 min 10

Mitchell Brown · 01-06-2013, 02:59 PM

7 January 2013

Front Squat (4x130kg, 5x120kg)
5x80kg
5x100kg
5x120kg
5x130kg (PB)
4x132.5kg

3x6x24kg back extension
3x10x32kg side extensions (two hands)
3x20kgx30 sec plank

Mitchell Brown · 01-08-2013, 02:28 AM

8 January 2012

12pm

3 rounds
10 burpee box jumps
4 chest to bar pull ups

2 min 15

6pm

10 min AMRAP
50 air squats
40 double unders
3 muscle ups

3 rounds 40 double unders

3 min rest

3 rounds
12 burpees
12 v ups

4 min 01

Mitchell Brown · 01-08-2013, 02:21 PM

9 January 2012

Narrow Grip Bench (5rm 97.5kg)
5x60kg
5x70kg
5x80kg
5x90kg
5x92.5kg

3x6 wall walks
3x6 ring dips

Mitchell Brown · 01-09-2013, 01:53 AM

9 January 2012

Mobility

3 point snatch
3x40kg
3x60kg
3x60kg
3x60kg
3x65kg

3 Point Clean plus push jerk
3x65kg
3x80kg
3x80kg
3x85kg
3x90kg

Split shoulder press
3x40kg
3x45kg
3x50kg

Clean Pulls
3x140kg
3x140kg
3x150kg

12-20-2012, 08:44 PM	#531
Mitchell Brown Member Profile: Join Date: May 2006 Location: Sydney New South Wales Posts: 794	Re: Mitchell's second workout journal (pls comment!) 21 December 2012 10-8-6-4-2 Hang clean (I chose 75kg) 200m run 1 rope climb 14 min 31 Had to redo 1 rope climb because i jumped from the top 3x10 reverse hypers.

12-22-2012, 03:04 AM	#532
Mitchell Brown Member Profile: Join Date: May 2006 Location: Sydney New South Wales Posts: 794	Re: Mitchell's second workout journal (pls comment!) 22 December 2012 20-15-10 45kg thrusters 45kg push jerk pull ups 9 min 50

12-24-2012, 12:45 AM	#533
Mitchell Brown Member Profile: Join Date: May 2006 Location: Sydney New South Wales Posts: 794	Re: Mitchell's second workout journal (pls comment!) 24 December 2012 4x40kg Squat Clean (1rm 122.5kg) 4x50kg Squat Clean 4x80kg Squat Clean 4x80kg Squat Clean 4x90kg Squat Clean 10 min AMRAP 10 wall ball 10x32kg kb swing 5x50kg squat clean thruster 4 rounds 3 swings

12-26-2012, 05:57 PM	#534
Mitchell Brown Member Profile: Join Date: May 2006 Location: Sydney New South Wales Posts: 794	Re: Mitchell's second workout journal (pls comment!) 27 December 2012 Back Squat (181kg 1rm) 5x60kg 3x110kg 5x130kg 5x130kg 5x130kg 5x130kg 5x130kg 10 min AMRAP 4x60kg thrusters 8x60kg deadlifts 12 pull ups 6 rounds 1 thruster

12-28-2012, 02:56 AM	#535
Mitchell Brown Member Profile: Join Date: May 2006 Location: Sydney New South Wales Posts: 794	Re: Mitchell's second workout journal (pls comment!) 28 December 2012 Pull ups 5 5x5kg 5x5kg 5x5kg 7 rounds 7x40kg hang power snatch 7 box jumps 5 min 22

12-29-2012, 01:30 AM	#536
Mitchell Brown Member Profile: Join Date: May 2006 Location: Sydney New South Wales Posts: 794	Re: Mitchell's second workout journal (pls comment!) 29 December 2012 3 rounds untimed 8x40kg bent over row 8 push ups with orange band around shoulders 8 one-armed db snatch (10,15,20) Then 20 burpee 400m run 20x60kg front squat 400m run 10x60kg shoulder to overhead 400m run 9 min 10

01-06-2013, 02:59 PM	#537
Mitchell Brown Member Profile: Join Date: May 2006 Location: Sydney New South Wales Posts: 794	Re: Mitchell's second workout journal (pls comment!) 7 January 2013 Front Squat (4x130kg, 5x120kg) 5x80kg 5x100kg 5x120kg 5x130kg (PB) 4x132.5kg 3x6x24kg back extension 3x10x32kg side extensions (two hands) 3x20kgx30 sec plank

01-08-2013, 02:28 AM	#538
Mitchell Brown Member Profile: Join Date: May 2006 Location: Sydney New South Wales Posts: 794	Re: Mitchell's second workout journal (pls comment!) 8 January 2012 12pm 3 rounds 10 burpee box jumps 4 chest to bar pull ups 2 min 15 6pm 10 min AMRAP 50 air squats 40 double unders 3 muscle ups 3 rounds 40 double unders 3 min rest 3 rounds 12 burpees 12 v ups 4 min 01

01-08-2013, 02:21 PM	#539
Mitchell Brown Member Profile: Join Date: May 2006 Location: Sydney New South Wales Posts: 794	Re: Mitchell's second workout journal (pls comment!) 9 January 2012 Narrow Grip Bench (5rm 97.5kg) 5x60kg 5x70kg 5x80kg 5x90kg 5x92.5kg 3x6 wall walks 3x6 ring dips

01-09-2013, 01:53 AM	#540
Mitchell Brown Member Profile: Join Date: May 2006 Location: Sydney New South Wales Posts: 794	Re: Mitchell's second workout journal (pls comment!) 9 January 2012 Mobility 3 point snatch 3x40kg 3x60kg 3x60kg 3x60kg 3x65kg 3 Point Clean plus push jerk 3x65kg 3x80kg 3x80kg 3x85kg 3x90kg Split shoulder press 3x40kg 3x45kg 3x50kg Clean Pulls 3x140kg 3x140kg 3x150kg

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