Tuesday WOD

Squat Clean 3, 3, 3, 1, 1, 1 - heavier than last week if possible





For Time
Rum 400m
10 to 1 Pullups and Swings 32kg
Run 400m

10 to 1 mean you do 10 pullups 10 swings, 9 pullups 9 swings, 8 pullups 8 swings right down to 1 rep

Mark Hammer Deadlifts 240kg !

Saturday WOD

Box Squat 5, 5, 5, 3, 3, 3

3 Rounds of
Swim 50m, 100m, 200m

1:1 work rest ratio

eg, swim 50m in (A) seconds rest (A) seconds and swim 100m in (B) seconds rest (B) seconds and swim 200m in (C) seconds rest (C) seconds and then start round 2 back at 50m.

Thursday WOD

As heavy as possible for Rx'ed reps with 2-3 min rest between sets
Bench Press 5, 5, 5, 3, 3, 3

2 Rounds
3min Max reps Burpees
2min Max reps Push Press 40kg
1min Max reps Box Jump 20inch
1min rest

Tuesday WOD

Alright back to training next Tuesday the 25/05/2010

As heavy as possible for Rx'ed reps with 2-3 min rest between sets
Squat Clean 3, 3, 3, 1, 1, 1

For time
10 Push Press 20kg Dumbells
200m Run
9 Push Press 20kg Dumbells
200m Run
8 Push Press 20kg Dumbells
200m Run
Right down 7,6,5,4,3,2,1 push press

Finish off with 3 set Glute ham raise

Results

Well after a hard few months preparation Saturdays Comp went well. 2 Golds for no-gi under 79kg and no-gi open weight, silver for gi under 79kg. Huge thankyou to all the people that helped get me there,my training partners Viv and Mike, my wrestling partners Adam, Simon, Andre, Rob, Adrian, Justin and all the other guys at PCYC that consistanly bring the pain and technical no-how, last but no least my partner lauren for putting up with my shit while I prepared for the comp.

Tuesday WOD

Last session before we fly out (low volume high intensity)

3 Rounds for time
400m Run
21 Swings
12 Pullups

Rest up !

Saturday WOD

Competition Training Day 21

Power Clean 3, 3, 3, 1, 1, 1

Swim 1km For time



Viv hits the sprawl ball

Thursday WOD

Competition Training Day 20

Squat 3, 3, 3, 1, 1, 1

3 Rounds for reps

1min at each station
sprawl ball 10kg
Sumo Deadlift Highpulls 40kg
Box jumps 20inch
Push Press 40kg
Row
Rest

Tuesday WOD

Competition Training Day 19

Bench 3, 3, 3, 1, 1, 1

For Time
5 pull ups
10 pushups
15 squats
1 Clean and Jerk @ 60kg

5 pull ups
10 pushups
15 squats
2 Clean and Jerk @ 60kg

5 pull ups
10 pushups
15 squats
3 Clean and Jerk @ 60kg

Right up to 10 Clean and jerks !

Saturday WOD

Competition Training Day 18

Hang Squat Clean 3, 3, 3, 1, 1, 1

10 Rounds For Time
Swim 50m Sprint
Rest 1 min

Finish off 400m fin

115kg Clean - nice triple extension, no early arm bend, good war face