Saturday WOD

Trapbar Deadlift 5, 5, 5, 3, 3, 3

For Time
21 Bench Body Weight
21 Pullups
400m Run
15 Bench Body Weight
15 Pullups
400m Run
9 Bench Body Weight
9 Pullups
400m Run

Rodrigo Gracie and I at a recent seminar

Thursday WOD

Strict Press 5, 5, 5, 3, 3, 3

4 Rounds For Time
10 Push Press 40kg
15 High Pull 40kg
200m Run

A scary beast indeed

Tuesday WOD

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

10min for max reps
Row 2km
Deadlift 120kg

*Start a count down timer for 10min, row 2 km and the proceed to deadlift for the remainder of the time for max reps. Good Luck

Saturday WOD

Max Effort Box Squat 3, 3, 3, 1, 1, 1

Choose ONE of The Following Sports:

Maximal Effort Required.

Swim: 500m, add a T-shirt, parachute or Boots & Utes for drag

Bike: 3200m Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%

Run: 1600m Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.

C2 Rower: 1500m, Damper setting between 8-10

Thursday WOD

Max Effort Bench Press 3, 3, 3, 1, 1, 1

10min For Max Rounds

3 Keg Lifts
6 Thrusters 40kg
9 Swings 24kg


Roza hits the keg lift

Tuesday WOD

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

Complete 5 rounds for time of:
Sprint a 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings 2 pood
16 Push Ups

*Rest 30sec between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 pushups. Rest 30sec and repeat...

Saturday WOD

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

10 min for max rounds
3 Trapbar Deadlift 120kg
6 HandStand Pushups
9 10m Shuttle Sprints


Posterior chain, its important shit

Thursday WOD

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

3 Rds for max reps of
1min Tyre Flips
1min Sumo Deadlift High Pulls 40kg
1min Push Press 40kg
1min Broad Jumps
1min Row
2min Rest



Roza hits the high pulls while vivs on the push press

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

Thursday WOD

Competition Training Day 17

Max Effort Bench 95% x 1 x 3
Speed Squat 60% x 2 x 10

2km Row For Time

3 Rounds
Deadlift 80% x 3
Dips to failure
Rope Pulups to failure
Rest 30sec between rounds

Tuesday WOD

Competition Training Day 16

Speed Bench 65% x 3 x 8
Max Effort Squat 95% x 1 x 5

3 Rounds For Time
10 Thrusters 20kg dumbells
500m Row

Saturday WOD

Competition Training Day 15

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

Swim 1km For time


Got Power ? Find out. Row 1 min for max distance

Thursday WOD

Competition Training Day 14

Max Effort Bench 90% x 2 x 5
Speed Squat 55% x 2 x 10

2.5km Run tine trial

21-15-9 reps for time
100kg Deadlift
Handstand Pushups



Mark's Snatch

Tuesday WOD

Competition Training Day 13

Speed Bench 60% x 3 x 8
Max Effort Squat 90% x 2 x 5

30:30 sec Row row distance

3 rounds for time
400m run
21 swings
12 pullups

Picture from the vault cairns first no-gi Bjj comp 2008

Saturday WOD

Competition Training Day 12
Deload from Strength WOD (SWOD)
Bench 3 sets 2 @ 85%
Squat 3 sets 2 @ 85%

Swim
1min on 1 min off x 10

Thursday WOD

Competition Training Day 11
Bench 3 sets 3 @ 80%
Squat 3 sets 3 @ 80%

10 min sandbag carry for max distance 30kg

Tuesday WOD

Competition Training Day 10
Deload from Strength WOD (SWOD)
Speed Bench 3 sets 5 @ 70%
Max Effort Squat 3 sets 5 @ 70%

For Time
5 Pullup
10 Pushups
15 Squats
1 Clean and Jerk 70kg
5 Pullup
10 Pushups
15 Squats
2 Clean and Jerk 70kg
5 Pullup
10 Pushups
15 Squats
3 Clean and Jerk 70kg

All the way up to 10 clean and jerks

Saturday WOD

Competition Training Day 9

Clean 5 x 75% 3 x 85% 1 + @95%

3 Rounds For Time
Using 60kg Barbell
7 Powerclean
7 Thrusters
7 Rack Jerks
7 Back Squats
4 50 m Shuttle Runs

Dont put the bar down between movements, each time you put the bar down you get 5 burpees to do at the end of the 3 rounds.

Thursday WOD

Competition Training Day 8

Max Effort Bench 1 RM max
Speed Squat 65% x 2 x 10

10min for max distance
100m shuttle runs with 30kg sandbag

Complete 10 rounds of:

One rounds consists of the following:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands....

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Record number of total drops and weight of dumbbell used

Tuesday WOD

Competition Training Day 7

Speed Bench 65% x 3 x 8
Max Effort Squat 1 RM

25m Shuttle Run (up and back = 1) x 5 1:2 work:rest

3 Rounds For Time
15 Thrusters 20kg Dumbells
500m Row



Miguel hits the deadlift/burpee combo

Saturday WOD

Competition Training Day 6

Clean 3 x 80% 3 x 85% 3 + @90%

5 Rounds For Time

100m Swim
20 Burpees


The Pre Workout self talk

Thursday WOD

Competition Training Day 5

Max Effort Bench 95% x 1 x 3
Speed Squat 60% x 2 x 10

2 km Row For Time

Rest 10 min

5 Rounds For Time
140kg Deadlift
10 Burpees

Tuesday WOD

Competition Training Day 4

Speed Bench 60% x 3 x 8
Max Effort Squat 95% x 1 x 3

4 cone agility drill 1:1 rest x 10

10 min as many rounds as possible (AMRAP)
5 pullups
10 pushups
10 walking lunges

Saturday WOD

Competition Training Day 3

Clean 5 x 75% 5 x 80% 5 + @ 85%

Swim 750m For time
Rest 5-10 min
Finish off with 3 rounds of
50m Swim
10 Burpees

Thursday WOD

Competition Training Day 2

Max Effort Bench 3RM
Speed Squat 60% x 2 x 10

2.5km Run For Time

21-15-9 For Time
100kg Deadlift
Handstand Pushups

Check This Out, Zach the gun

Hunter his 315 for max reps

Strongman Saturday Comp

Well Done to Every one who competed on the week end. It was a painful experience, but backed up by some gut retching performances as well as some torn hands !

The Events were as follows

1. Maximum Repetitions of Pullups in 1Minute
2. Maximum Repetitions of Deadlift @ 140kg in 1Minute
3. Maximum Repetitions of Overhead anyhow @ 60kg in 1Minute
4. Maximum Distance Farmer walk @ 120kg in 1Minute
5. Fastest time on the Relay
- Lock out 32kg Kettlebell on both arms
- Carry a 40kg keg 40m
- Drag a 40kg SLed 40m

Tuesday WOD

New Training Cycle Staring 23 March

Competition Training Day 1 (Tuesday 23 March)

Speed Bench 60% x 3 x 8
Max Effort Squat 3RM

For Time Row 200m 1:1 work:rest x 5


For Time 3 Rounds of
400m Run
21 Swings 24kg
12 Pullups

Saturday WOD

Front Squat 5 x 75% 3 x 85% 1+ x 95%
Deadlift 5 x 75% 3 x 85% 1+ x 95%
Pullups and Dips 5 sets of 1 (heavy)
Fat Bar Press 3 sets for max reps

3 Rounds For Time
Power Clean x 3 @85%
500m Row
2 min rest

Thursday WOD

Back Squat 5 x 75% 3 x 85% 1+ x 95%
Bench Press 5 x 75% 3 x 85% 1+ x 95%
Pullups 3 sets
Fat Bent Over Rows 3 set

Complete as many rounds as possible in 15 minutes:

3 Deadlifts 140kg
5 Handstand Push Ups
Sprint 50 meters

Group Helen

Video Link below is working now

Tuesday WOD

Power Clean 5 x 75% 3 x 85% 1+ x 95%
Press 5 x 75% 3 x 85% 1+ x 95%
Dips 3 sets
Fat Bar Curls 3 sets

Choose ONE Of the following Sports then do:

Swim, Bike, Run, C2

8x 2min On, 1 min Off

Hold distances as consistent as possible, Bike and Run, do this as an out and back. C2/ swim measure meters.

Foul if you go over or under your 1st round distance.

Foul. 3min Isometric bottom of squat hold

Video Link

Link should work now

Just wanted to post this video I found today, check it out.

Saturday WOD

Front Squat 3 x 80% 3 x 85% 3 + @90%
Deadlift 3 x 80% 3 x 85% 3 + @90%
Pullups and Dips 5 sets of 1 (heavy)
Fat Bar Press 3 sets for max reps

For Time
200m Burpee Race


Viv getting his anger managment with this Work Out

Thursday WOD

Back Squat 3 x 80% 3 x 85% 3 + @90%
Bench Press 3 x 80% 3 x 85% 3 + @90%
Pullups 3 sets
Fat Bent Over Rows 3 set

For Time
Front Squat 5 Reps @ 75%
400m Sprint
2 min rest

Mikes hands after heavy Farmers Walks

Some Ideas For Goals

Tuesday WOD

Power Clean 3 x 80% 3 x 85% 3 + @90%
Press 3 x 80% 3 x 85% 3 + @90%
Dips 3 sets
Fat Bar Curls 3 sets

For Time
Swim 400m
Rest 2 min
Swim 400m

Saturday WOD

New Cycle add 5kg to all 1Rm and re-calculate

Front Squat 5 x 75% 5 x 80% 5 + @ 85%
Deadlift 5 x 75% 5 x 80% 5 + @ 85%
Pullups and Dips 5 sets of 1 (heavy)
Fat Bar Press 3 sets for max reps


Mike and Viv Racing against the clock to see who wins athlete of the month !



On the minute:

Perform 3 Power Cleans and 6 Ball Slams on the minute for 10 minutes.

*Complete Power Cleans at 65% of 1 RM
*Ball Slam use 20kg
*For every minute not completed (failure to complete the assigned reps within the min) perform 1 handstand push up.

THINK YOU CAN HANDLE YOUR SELF...... FIND OUT

Thursday WOD

Back Squat 5 x 75% 5 x 80% 5 + @ 85%
Bench Press 5 x 75% 5 x 80% 5 + @ 85%
Pullups 3 sets
Fat Bent Over Rows 3 sets

Sprint 100m on the minute every minute for 10 min

Tuesday WOD

New Cycle add 5kg to all 1Rm and re-calculate

Power Clean 5 x 75% 5 x 80% 5 + @ 85%
Press 5 x 75% 5 x 80% 5 + @ 85%
Dips 3 sets
Fat Bar Curls 3 sets




3 Rounds of
Grapple Gone Bad
1 min Stations / 2 min rest between rounds

Row
GHD Sit Ups
Prowler Push (2 plates)
Sandbag Shoulder 50kg
Rope Climb

Farewell Pete (Magnum P.I), good luck bro and we will talk to you soon.

Saturday WOD

Finish out the back off week today

Front Squat 3 Sets of 5 @70%
Deadlift 3 Sets of 5 @70%
Pullups and Dips 5 sets of 1 (heavy) 90% of last week
Fat Bar Press 3 sets 90% of last week

Mike Robinson came to me when he wanted to get serious about his BJJ. He started out with a nice 100kg back squat and 6 months later, left for police academy with a healthier 140 back squat. Good Luck Brother

Thursday WOD

Back Squat 3 Sets of 5 @70%
Bench Press 3 Sets of 5 @70%
Pullups 3 sets 90% of last week
Fat Bent Over Rows 3 sets 90% of last week

For Time Swim
400m
Rest 3 min
400m

Viv and Pete strongman-ing it up with back to back sets of farmer walk and sled push

Tuesday WOD

BACK OFF WEEK

Power Clean 3 Sets of 5 @70%
Press 3 Sets of 5 @70%
Dips 3 sets 90% of last week
Fat Bar Curls 3 sets 90% of last week

Row an easy 10 min



Killin the Farmers Walks