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Old 07-07-2012, 12:53 AM   #21
Joe Allinson
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Re: Joes WOD Log

5th july

Squats

set 1 = 5 @75kg (165lbs)
set 2 = 5 @85kg (187lbs)
set 3 = 7 @95kg (209lbs)

5 sets of 10 @55kg (121lbs)

Metcon

5 rounds

7 burpees
10 hong power clean @30kg (66lbs)
Double kettlebell push press @16kg each (35lbs each)

= 7:19


6th july

Bench press

set 1 = 5 @55kg (121lbs)
set 2 = 5 @65kg (143lbs)
set 3 = 15 @70kg (154lbs)

5 sets of 10 @40kg (88lbs)

metcon

21-15-9

Overhead squat @ 30kg (66lbs)
burpees

=4:12
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Old 07-08-2012, 01:34 AM   #22
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Re: Joes WOD Log

7th july

REST DAY
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Old 07-09-2012, 01:20 AM   #23
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Re: Joes WOD Log

8th july

10 min AMRAP

2 x double kettlebell cleans
2 x double kettlebell push press
2 x double kettlebell lunge (rack position)

used 20kg (44lbs) kettlebells

25 rounds + half a clean

tbh i underestemated this one i thought i would breeze about 30 rounds but thoses kettlebells soon got heavy.
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Old 07-10-2012, 12:23 AM   #24
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Re: Joes WOD Log

9th july

Deadlift

set 1 = 3 @90kg (198lbs)
set 2 = 3 @100kg (220lbs)
set 3 = 5 @115kg (253lbs)

5 sets of 10 @65kg(143lbs)

metcon

30 x power clean & press @45kg (99lbs)
=3:12
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Old 07-11-2012, 12:58 AM   #25
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Re: Joes WOD Log

10th july

shoulder press

set 1 = 3 @40kg (88lbs)
set 2 = 3 @45kg (99lbs)
set 3 = 11 @50kg (110lbs)

5 sets of 8 @ 30kg (66lbs)

Elizabeth
21-15-9
squat cleans @40kg (88lbs)
dip (not on rings)

= 9.01

time would have been better but i had to wait to get on the dip station each time not sure exactly how much time that added on but i did push ups as i didnt want to rest.
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Old 07-12-2012, 12:46 AM   #26
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Re: Joes WOD Log

11th july

10 rounds for time

5 x squat cleans @35kg (77lbs)
10 x push ups
15 x KB swings @24kg (55lbs)

time = 14:46

squat clean
1 @65kg (143lbs)
1 @70kg (154lbs) (old PB)
1 @75kg (165lbs)
1 @80kg (176lbs) NEW PB
fail @82.5kg (181lbs)
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Old 07-17-2012, 07:28 AM   #27
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Re: Joes WOD Log

12th july

squats

set 1 = 3 @80kg (176lbs)
set 2 = 3 @90kg (198lbs)
set 3 = 6 @100kg (220lbs)

5 sets of 10 @55kg (121lbs)

10 rounds

5 x squat cleans @35kg (77lbs)
10 x push ups
15 x kb swings @ 24kg (52lbs)

=14:46

13th july

Bench press

set 1 = 3 @ 60kg (132lbs)
set 2 = 3 @ 65kg (143lbs)
set 3 = 10 @ 75kg (165lbs)

5 sets of 10 @ 40kg (88lbs)

10-9-8-7-6-5-4-3-2-1

overhead squat @45kg (99lbs)
push ups
kb snatch @ 16kg (35lbs)

=9:22
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Old 07-17-2012, 07:29 AM   #28
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Re: Joes WOD Log

14th july

REST

15th july

REST
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Old 07-17-2012, 07:42 AM   #29
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Re: Joes WOD Log

16th july

deadlift

set 1 = 5 @95kg (209lbs)
set 2 = 3 @105kg (231lbs)
set 3 = 5 @120kg (264lbs)

2 sets of 10 @65kg (143lbs)
had to drop to 60kg(132kbs) for last 3 sets

Practice snatch using 40kg (88lbs) just for technique

No metcon today

17th july

shoulder press

set 1 = 5 @40kg (88lbs)
set 2 = 3 @45kg (99lbs)
set 3 = 4 @55kg (121lbs)

5 sets of 8 @ 30kg (66lbs)


run one mile for time = 6:39 (Im not a very good runner and this killed me)
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Old 07-18-2012, 07:57 AM   #30
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Re: Joes WOD Log

18th july

3 rounds

10 x front squat @45kg (99lbs)
20 x burpees
10 x sumo deadlift high pull @45kg (99lbs)

first 10 front squat were not to bad but as soon as i started the burpees my legs set on fire but i fought through it the best i could

time = 10:19
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