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Old 12-15-2008, 09:32 AM   #11
James Withington
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Re: Louise and James' Workout Log

15/12/08

Rowing to warm up.

then 5 rounds for time of:

5 reps 125kg deadlift
10 burpees

Time: 10:36

Did this one as Rx'd, but probably should have gone with 5kgs less in the deads. I managed the first round unbroken, the second round I did a triple then a double, but after that I was reduced to singles as my back was on fire! I probably could have gone harder but form would have gone out of the window and I would have ended up injuring myself. Time was crap, but at least my back's in one piece!

Spent the rest of the time coaching my fabulous girlfriend on back squats, front squats and hang cleans.
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Old 12-16-2008, 01:56 AM   #12
Leon Robotham
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Re: Louise and James' Workout Log

Quote:
Originally Posted by Louise R Howell View Post
15/12/08

Rowing to warm up.

Did main page WOD.

Scaled to 5 rounds for time of:

5 dead lifts 40Kg
10 burpees

5.04 minutes. Quite happy with this, but dead lifts could have been heavier.


Practised front and back squats in the power rack with a 20Kg bar, then hang power cleans with broomstick then with 15Kg bar under the instruction of James. Getting easier but needs to be learned!

Keep the weight low and focus purely on form, the rest will come later. See you tonight.
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Old 12-17-2008, 03:01 AM   #13
Louise R Howell
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Re: Louise and James' Workout Log

16/12/08

CFNEE Warm up, then worked on snatch form with PVC pipe, then some cleans with empty bar.

5 rounds with 1 minute rest inbetween of

AMRAP in 3 mins:

3 SDHP (bar + training plates)
6 Press ups
9 Squats

Only completed rounds count.

4/4/4/4/4 - total 20 rounds.

Legs felt very sore during and after this one for some reason!
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Old 12-17-2008, 03:16 AM   #14
James Withington
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Re: Louise and James' Workout Log

16/12/08

CFNEE

Stuck in traffic so was a little late, quick warmup of 3 rounds - 10 x pullups, 10 x burpees.

5 rounds with 1 minutes rest inbetween -

AMRAP in 3 minutes:

3 SDLHP @ 40kg
6 Press-ups
9 Squats

Only completed rounds count

5/5/5/5/5 total 25 rounds

Very nearly made 6 rounds first time out, but after that settled for maintaining 5s across the board. Everything felt pretty good, quite happy with that.
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Old 12-17-2008, 02:09 PM   #15
Louise R Howell
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Re: Louise and James' Workout Log

17/12/08

Today I was feeling very uninspired and not very creative so i just did a run. Also, I didn't do then 10K run that was posted as WOD.

Run 5K for time. 32 mins.

Had my legs not been wrecking from i don't know what, this probably would have been faster. Also, some tool that works at the gym kept trying to talk to me, which was rather distracting! Some people just can't take a hint! Either way, I'm very pleased I did it without stopping once and kept the pace the same.
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Old 12-17-2008, 02:18 PM   #16
James Withington
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Re: Louise and James' Workout Log

17/12/08

Some rowing to warm up, followed by general DROM stretching.

Started off with some light Oly lifting drills to work on positions and form: two position snatches, snatch balances etc, then two position cleans into 2x jerk, all without any major weight. Have layed off the Oly stuff for a while since completing the PMenu cycle the other week to give my dodgy shoulder a rest. These felt pretty good so will probs go for something a little heavier later in the week.

Was going to do a 5x5 front squat after this, but some scumbag pinched the only squat rack to do some 1 inch range of motion shrugs just as I was about to use it!

Did 3x3 snatch grip deadlifts (80kg, 85kg, 90kg) instead, then when he cleared off I just did a couple of sets of 3 front squats at 90kg. Not a wonderful workout all things told, but never mind.
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Old 12-19-2008, 10:09 AM   #17
Louise R Howell
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Re: Louise and James' Workout Log

19/12/08

Rowing to warm up then did my own alternative version to the WOD.

50 box jumps, 50 push presses (used a 15k bar), 50 lunges, 50 sit ups and 50 burpees. Did it in 15.31.

Really wanted to do this in about 10 minutes so not pleased! My balance was a bit sketchy on the box jumps (i fell off loads last time) so I took my time there. The push presses were ok but got a bit nasty about halfway through due to the fact my arms and chest were still aching from the workouts I did at the beginning of the week. The burpees were pretty rank but they're always like that! Also, I had just been horse riding right before the gym and my legs were quite jelly-like when I started so that's also another contributing factor to the rubbish time!

Practised the clean too with the 20K olympic bar. I must have done about 20 but was only happy with about 5. Started being a tad more aggressive towards the end which is when they seemed to improve. More practice needed!
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Old 12-19-2008, 11:43 AM   #18
James Withington
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Re: Louise and James' Workout Log

19/12/08

Bit of rowing to warm up, the some snatch drills and OHS, slightly heavier than the other day. Then decided to go for some reasonably heavy power clean and jerks. Did a couple of reps at 80kg, felt good. Was going to go heavier but gym got really busy and wasn't comfortable going overhead with weights with so many people milling around. Just went for a few heavier power cleans at 85kg.

Squats -

Decided to play around with a low bar position for squats, just for a change of scenery.

5 x 60
3 x 90
1 x 100

work sets:

3 x 120
3 x 120
3 x 120 failed

Really struggled to get to grips with the low bar position. The legs felt strong, but the bar just felt like it was going to slip off my back the whole time. On the final set I could feel the bar sliding a bit on the 2nd rep so decided to rack it and call it a day. Might ask Kempie/Leon to have a look at my form on these on Tuesday night.
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Old 12-20-2008, 12:06 PM   #19
Louise R Howell
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Re: Louise and James' Workout Log

20/12/08

CFNEE

Warm up: 10 jumping pull ups, 10 sit ups, 10 press ups and 10 squats x4.

Workout: AMRAP in 20 minutes

3 front squats with 40K, 5 snide hand stand push ups on a box, 7 jumping pull ups. 14 rounds.

My legs must have recovered as the squats weren't hurting them and I managed to get quite high doing the jumping pull ups!
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Old 12-20-2008, 12:13 PM   #20
James Withington
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Re: Louise and James' Workout Log

20/12/08

Rowing to warm up.

My legs were sore today after squats yesterday and footie this morning, so did an upper body only session.

Modified "Lynne":

Work up to heavy single in Bench Press
Work up to heavy single in weighted pullup

Then 3 rounds of:

Body weight bench max reps
Pull ups max reps

Bench: 110kg

Pull-up: 45kg dumbell

then 13/18, 12/15, 12/13.

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