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Old 10-08-2011, 05:22 AM   #31
James David Wise
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Re: Wisey's Log - Making me Fitter

Saturday 8th October

Yesterdays Linda has left me in absolute bits!! Pain all over so just did Tabata DUs this morning

Tabata Double-under
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Tabata Score: 9
34-18-12-14-12-15-9-11

A lot of swearing and many many tantrums thrown!! Very disapointing as did 34 in first 20 secs!! As punishment, spent 45mins on DU practise.

Max DUs in a row: 46
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Old 10-10-2011, 01:15 PM   #32
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Re: Wisey's Log - Making me Fitter

Monday 10th October
Did “Diane” last week so make up my own WOD

2 rounds of:
6x 70kg GTOH
8x Pull Ups
10x Kettlebell swings, 24kg
2 mins rest
2 rounds of:
6x 60kg GTOH
8x Pull Ups
10x Kettlebell swings, 24kg
2 mins rest
2 rounds of:
6x 50kg GTOH
8x Pull Ups
10x Kettlebell swings, 24kg

Total time (including the rests): 18.55

Back Squats
80kg x8 (Max reps)
90kg x8
100kg x4
110kg x1

3 rounds (untimed):
30 Double Unders
50 Sit Ups
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Old 10-11-2011, 09:58 AM   #33
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Re: Wisey's Log - Making me Fitter

Tuesday 11th October

Front squat 2-2-2-2-2-2-2-2-2-2 reps

60kg
65
70
80
85
90PR
95PR
100(fail x2 attempts)

Previous PR was 85kg so to do 2 heavier sets was great!

Max C2B Pull Ups inbetween Front Squat Sets:
10-8-8-6-6-8-6-8


Death by 50kg Thrusters
(1rep in 1st min, 2reps in 2min etc. And bar starting on ground each round)

8 rounds + 6 reps
Wanted to get 10 rounds but fatigue from the front squats really set in
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Old 10-12-2011, 12:43 PM   #34
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Re: Wisey's Log - Making me Fitter

Wednesday 12th October

30min AMRAP:
500m row
5 L-Pull Ups
10 Dips
15 Sit ups with 10kg

6 rounds + 102m row


Skull Crushers
30kg x15
35kg x10
40kg x8
45kg x4
30kg x15

A bit of a light session tonight. Back felt a bit painful from last few WODs that I've done. I don't think its recovered from last Friday's "Linda" WOD yet!!!
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Old 10-13-2011, 01:28 PM   #35
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Re: Wisey's Log - Making me Fitter

Thursday 13th October


Hanging Power Cleans
30kg x10 (max reps)
40kg x10
50kg x10
60kg x6
70kg x1

First time attempting Hang PCs so was pleased to get up to 70kg.

Shoulder Press
40kg x6 (max reps)
50kg x6
55kg x6
60kg x6
65kg x6 PR

Very pleased with the Shoulder Press PR. Previous was 2 reps for the 65kg.

Then some Muscle Up practise. Suprised myself by getting 3 consecutive MUs.
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Old 10-17-2011, 12:40 PM   #36
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Re: Wisey's Log - Making me Fitter

Monday 17th October

After a forced 3 day rest from the gym (long story!!), I was glad to be back in the gym!!!

Five rounds for time of:
70kg Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood (24kg)

12.47

Was aiming for sub 15mins so happy with that. Squat Cleans were split into
3's, 2's and singles after the 1st round. KB swings were all unbroken.


Deadlifts 1-1-1-1-1 reps
120kg
130
140
150
160
170 (Previous PR)
180 (f)
175 (f)

Gutted I didn't get a PR on the DLs. Should of done the 175kg before the 180kg and probably would have got it.
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Old 10-18-2011, 12:23 PM   #37
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Re: Wisey's Log - Making me Fitter

Tuesday 18th October

10,9,8,7,6,5,4,3,2,1 reps for time of:
Pull UPs
HSPU

18.26


7 rep Bear Complex
(Clean, F.Squat, Push Press, B.Squat, Push Press)

30kg Complete
40kg Complete
45kg FAIL (5 reps)
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Old 10-19-2011, 12:36 PM   #38
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Re: Wisey's Log - Making me Fitter

Wednesday 19th October

Warm Up

15min AMRAP:
10 Burpees
15 Box Jumps 24"
20 Wall Balls 9kg
25 HR Press Ups
30 Double Unders

2rounds + 16 HR Press Ups
Slow and constant. A little bit blowy on the breathing going from the DUs to the Burpees

Back Squats
60kg x10
75kg x5
85kg x5
95kg x5
105kg x3
115kg x1

A little disappointing. It does show that having days off makes you weaker!!
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Old 10-20-2011, 09:16 AM   #39
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Re: Wisey's Log - Making me Fitter

Thursday 20th October

Thrusters
40kg x8
50kg x8
60kg x8
65kg x4


Then did the CM2 WOD

8min AMRAP:
8x 90kg Deadlift
8x Burpee Box Jumps, 24" box

5 rounds + 8 Deadlifts + 3 BBJ
Total reps: 91


First 5 rounds of Deadlifts unbroken. Final set of DL's were 4/4.
Burpee Box Jumps were split randomly


Then half hour on Abs as hadn't touched them for a long time!!!
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Old 10-21-2011, 01:41 PM   #40
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Re: Wisey's Log - Making me Fitter

Friday 21 October

Overhead Squats
20kg x10
22.5kg x10
25kg x10
27.5kg x10
30kg x10
32.5kg x10
35kg x10

1st time doing OHS with correct technique after injurying myself when I first attempted them. Can definitely go heavier but taking it slow!!

5 rounds for time:
10 Squats
15 Toes to Bar
20 Double Unders

9.37
T2B made this slow. Squats unbroken and all DU's unbroken until final round when i did them 17+3.

1min HSPU: 12
1min rest
1min Pull Ups: 16
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