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Old 10-11-2013, 02:59 AM   #1751
Matthew Williams
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Re: Matt's Training Log

Thursday 131010

Strength

Snatch Complex (Snatch, Hang Snatch, High Hang Snatch)

30kg / 40kg / 50kg / 60kg / 65kg / 70kg F / 70kg F

Both fails I hit the snatch easily but failed on the hang, got under the weight but just wasn't balanced. Back was feeling it a little as well by the end, slight worry as it's been great lately, so I'll keep an eye on it.

WOD

30 KB Snatches (24kg)
30 KB Goblet Squats (24kg)
800m Run
20 Toes to Bar

Time: 7:35

Second last out the door on the KB stuff which I wasn't pleased about, I thought I'd done ok, broken the snatches at 24, and the squats at 20. Ran the 800 ok, got my wind back on the 400 back to the gym. Hit 14 toes to bar then quick singles. 14 is the most I've done in a while, they've not been great lately so I'm pleased to have got a few move consecutive now.
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Old 10-14-2013, 04:00 AM   #1752
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Re: Matt's Training Log

Saturday 131012

Strength

Strict Press 5-5-5-5-5

30kg / 40kg / 50kg / 55kg / 60kg

Haven't pressed in a while so 60kg didn't feel too easy. Hopefully these will come up a bit more so I can make some progress.

WOD

Helen

3 Rounds for time of:

400m Run
21 KB Swings (24kg)
12 Pull ups

Time: 9:58

Much better than my last few attempts at this. 11 seconds off my PB. Swings all unbroken and pull ups were unbroken up until the last 6 where I switched to quick singles.
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Old 10-14-2013, 04:03 AM   #1753
Matthew Williams
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Re: Matt's Training Log

Sunday 131013

Strength

Front Squat 3-3-3-3-3

40kg / 60kg / 80kg / 90kg / 100kg x 6

Wanted to test my hip out a little as I've had some issues squatting lately. Still a bit sore but no where near as bad as recently. Decided to go for max reps on the last set, probably had a few more in there but could feel my chest dropping a little and I didn't want to risk loading up my hip too much in a poor position. Glad I still had 100kg in there for when I next come to clean and jerk.

WOD

1000m Row
10 Strict Press (50kg)
20 C2B Pull Ups
750m Row
15 Push Press (50kg)
15 C2B Pull Ups
500m Row
20 Push Jerks (50kg)
10 C2B Pull Ups

Got this one from Black Flag Crossfit. Unfortunately I forgot to start my timer and didn't realise until well over half way. Kept on going though as it's still good to work out even when not against the clock.

Last edited by Matthew Williams : 10-14-2013 at 04:06 AM.
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Old 10-15-2013, 02:05 AM   #1754
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Re: Matt's Training Log

Monday 131014

Strength

Front Rack Walking Lunges (using 2 KB's)

32kg / 48kg / 56kg / 64kg

Not too bad. These are definitely tougher than using a barbell as the KB's really try and pull your chest down.

Inverted Rows

10 / 8 / 6 / 6 / 6

First set done with feet on the floor, the rest with feet elevated on 20" box. Standard was bottom of the chest to bar, keeping midline stability the whole time.

WOD

4 Rounds for max reps, 1 minute at each station, rest 1 minute between rounds:

Hang Power Snatch (40/25kg)
Wall-ball (9/6kg)
Double Unders

Score: 289 Reps

Snatches were fine, 40kg is pretty easy, just comes down to how long you can keep moving for the 1 minute. Wall balls were probably the worst, especially after the snatches. Most I got was around 10-15 unbroken. Double unders were ok, once the rope was moving it was a case of just staying relaxed

Finisher

3 x 10 GHD Sit Ups
3 x 10 Back Extensions
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Old 10-17-2013, 07:23 AM   #1755
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Re: Matt's Training Log

Wednesday 131016

Strength

3RM Thruster (from the floor)

40kg / 50kg / 60kg / 70kg / 80kg

All fine, ran out of time though, could have gone a bit heavier.

EMOM for 10 minutes

3 Thrusters @ 60kg - Complete

WOD

Intervals: 5 x 2:00 work/2:00 rest of:

7 Power Cleans (50/35kg)
Run 280m
Max Bar-hop burpees

Score: 62 (16/11/12/11/12)
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Old 10-20-2013, 10:35 AM   #1756
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Re: Matt's Training Log

Saturday 131019

Strength

Back Squat 5-5-5-5

50kg / 80kg / 100kg / 110kg

Ring Dips

We only had high ring dips for this, so decided to do 1 muscle up + 5 ring dips. Then added a weighted vest (approx 20lb). Then went for max attempts at the complex minus the vest, managed 2 complete sets without coming off the rings.

Tabata Burpees (10 Rounds)

Score: 55

Started out at 7's, tried to hold that pace but it dropped off quickly. Chest and legs weren't feeling up to it.
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Old 10-20-2013, 10:39 AM   #1757
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Re: Matt's Training Log

Sunday 131020

Strength

Power Cleans 3-3-3-3-3-3

40kg / 50kg / 60kg / 70kg / 80kg / 80kg

Decided to not go past 80kg as I need to work on a few form problems. Hips seem to start too high which is causing me to let the bar drift away a little. Will continue to work on this.

WOD

17 min AMRAP of:

5 KB Swings (24kg)
10 Press ups
15 Squats

Score: 13 Rounds

Started out as Cindy, but after one round I had to change it. I have a cold and snot was running down my throat. Wanted to carry it on so grabbed a KB and got back to it.
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Old 10-22-2013, 06:44 AM   #1758
Matthew Williams
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Re: Matt's Training Log

Monday 131021

Strength

Snatch

30kg / 40kg / 50kg / 60kg / 70kg / 75kg F / 75kg F

Was trying to correct my hip height and at the start it felt good. As the weight got heavier it started to go a little wrong.

Clean and Jerk

40kg / 60kg / 70kg / 80kg / 90kg / 95kg

Again, not very good. Went for 100kg and just didn't commit. Been ages since I cleaned 100kg. Think I may need to go to some of the olympic lifting classes again as this type of class was too rushed and crowded.

Finished off with strict pull ups, HSPUs, sit ups and ring dips
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Old 12-16-2014, 02:30 AM   #1759
Matthew Williams
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Re: Matt's Training Log

It's been a while since I've updated my log, but I want to try and get back onto it to keep me tracking certain workouts and PB's.

Looking back over my log the most notable lifting PB's for me to record are the following;

Snatch - 92.5kg
Power Snatch - 85kg
Power Clean - 105kg
Front Squat - 120kg x 2
Back Squat - 140kg
OHS - 90kg x 5 / 70kg x 15
Deadlift - 170kg

All metcon stuff has been harder to track and we don't tend to repeat a lot at the moment.
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Old 12-16-2014, 02:38 AM   #1760
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Re: Matt's Training Log

Monday 141215

Strength

Push Press 10-10-10-10-10

40kg / 50kg / 55kg / 60kg / 70kg

Built up to 70kg quite slowly as we didn't have lots of time on this one. 60kg went up pretty easy so jumped it up on the last one. Last few reps I had to really focus on driving the bar up, but no struggled press outs.

Metcon

Nasty Girls

3 Rounds for time of:

50 Air Squats
7 Muscle Ups (Bar)
10 Hang Power Cleans (60kg)

Time: 13:11

Checked my log and the time is a PB but all efforts before were on rings rather than bar muscle ups. Squats were ok, no long breaks, and all cleans unbroken. Just wasn't able to string my bar MU's together, mainly 2's and singles.
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