31st July, 2011

Evening @ Home

Weighted Pull Ups: 3-3-3-3-3-3
Result: 0kg, 5kg, 9kg, 14kg, 18kg, 21kg
+ x1 maximum test – 26kg

Notes:
Bodyweight at time = 72.70kg

30th July, 2011

@Crossfit

Warmup:
3 rounds of:
10 pull ups, 20sec standing handstand, 10 press ups, 10 squats, 200m run

Then:
Split Jerk – Work up to a heavy double.
- 45kg PB (50kg for 1 rep)

Then:
3 rounds
- 30 box jump (20”)
- 30 wall ball (5kg)

Notes:
Calf in right leg sore afterwards. Lazy jumping off box.

29th July, 2011

Afternoon @ Chill Factore

2 hours Snowboarding

28th July, 2011

Evening @ Home

Pull ups – complete the 5 sets with 90 second rests:
- 9, 8, 7, 6, 6
- count: 36

Then:
Ring Dips – complete the 5 sets with 90 second rests:
- 9, 8, 7, 6, 6
- count: 36

Then:
L-Sits (Push Up Bars) – hold 10 x 10 seconds with 50sec rest
- count: 100 seconds

27th July, 2011

@Crossfit

Warmup:
400 run
technique on OHS and hang snatch.

Then:
3 position snatch - work up to a max weight.
- 20Kg PB

Then:
As Many Rounds as Possible in 9 mins
- 3 Overhead Squats
- 3 Bar Facing Burpees
* increase the number of Overhead Squats and Burpees by 3 each round

Count: 4 rounds + (3 OH squats + 6 Burpees)

26th July, 2011

Evening @ Home

Pressups – complete the 5 sets with 60 second rests:
- 12, 17, 13, 13, max(17)
- count: 72

Then:
Pull ups – complete the 5 sets with 90 second rests:
- 7, 8, 8, 7, 5
- count: 35

Then:
Ring Dips – complete the 5 sets with 90 second rests:
- 7, 8, 8, 7, 5
- count: 35

25th July, 2011

@Crossfit

Warmup:
400m run. Then 3 rounds of 10 knee raises, 10 lunges, 10 box jumps.

Then:
As many rounds as possible in 20 mins:
- Run 200m
- 8 Knees to Elbows
- 8 Dumbbell Split Clean (8Kg DBs)
- 8 Dumbbell Push Jerk (8Kg DBs)

Count: 5 Rounds + 200m

Then:
Calf Stretches