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Old 05-25-2011, 07:05 AM   #1
Craig Ball
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Stal's training journal



A database of my workouts and metcon times etc
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Old 05-25-2011, 07:09 AM   #2
Craig Ball
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Re: Stal's training journal

Tuesday 25th May

5x5 Front squat

80kgx5
85x5
90x5
95x5
100x3

Metcon:

21 burpees
3 back squat (60kg)
18 burpees
6 back squat (60kg)
15 burpees
9 back squat (60kg)
12 burpees
12 back squat (60kg)
9 burpees
15 back squat (60kg)
6 burpees
18 back squat (60kg)
3 burpees
21 back squat (60kg)

time 16.02

Warm down

1000m row= 3.34
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Old 05-25-2011, 11:54 AM   #3
Craig Ball
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Re: Stal's training journal

Wednesday- 25/05/2011

Heavy push press, work to a 3 rep max

Warm up

Warm up press
60kgx5
60kgx5

3RM
60x3
75x3
80x3
90x3
95x1

Metcon:
21-15-9
60kg push press
Press ups
Situps

TIME=10.52
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Old 05-26-2011, 10:58 AM   #4
Craig Ball
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Re: Stal's training journal

Thursday 26th May

Rest day

epic leg ache
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Old 05-31-2011, 02:54 PM   #5
Craig Ball
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Re: Stal's training journal

31/5/2011

Squat snatch practice/technique

WOD:
7 rounds for time
wall ballx10
pull upsx10

Time=7.54
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Old 06-01-2011, 12:34 PM   #6
Craig Ball
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Re: Stal's training journal

01/06/2011
Just got to train with head GB weightlifting coach Dave Sawyer to work on oly lifts,

Good session and quality coaching
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Old 06-06-2011, 01:07 PM   #7
Craig Ball
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Re: Stal's training journal

06/06/11

Snatch practice
Hang snatch/squat snatches

Metcon:

15-12-9 (30-24-18 for DU's)
Back squat (70kg)
Burpee's
Double unders

Time=6.32
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Old 06-07-2011, 03:28 PM   #8
Craig Ball
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Re: Stal's training journal

07/06/11

Overhead squat skill practice
4x5 40kg OHS

Clean practice
Improving my positioning and decreasing the earlier arm pull

Metcon:

Three rounds

15xDeadlift (80kg)
20 press ups
30 sit ups

TIME= 8.05
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Old 06-08-2011, 01:02 PM   #9
Craig Ball
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Re: Stal's training journal

08/06/2011

Push jerk
1. 60kgx2
2.70kgx2
3.80kgx2
4.80kg x2
5.85kg x2
9. 90kgx1

Metcon
" Mexican sledgehamer"
8,7,6,5,4,3,2,1
Squat clean (ladder)
Doubles unders x30

17.42
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Old 06-09-2011, 12:39 PM   #10
Craig Ball
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Re: Stal's training journal

09/06/11

No heavy work today so did 2 metcons:

3 rounds for time
10 thrusters (40kg)
10 burpees

TIME=3.32

Metcon 2:

3 rounds for time:
21 box jumps
15 games style press ups
9 Back squat (70kg)

TIME=4.51
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