Saturday WOD

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

Cover as Much Distance as Possible
Swim 20min

Thursday WOD

M.E Bench Press 5, 5, 5, 3, 3, 3

10 - 1 Reps for time of
Pullups
Clapping Pushups
Kettlebell Swings 32kg

Tuesday WOD

M.E Squat Clean 3, 3, 3, 1, 1, 1

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

Saturday WOD

M.E Front Squat 3, 3, 3, 1, 1, 1

3 Rounds For Time 1 Round is
Swim 100m
5 x 5 Pull-ups, 10 Push-ups, 15 Squats

Thursday WOD

M.E Floor Press 3, 3, 3, 1, 1, 1

800 Meter Run
10,9,8,7,6,5,4,3,2,1 of
~Horizontal Body Row
~Back Extension
800 Meter Run

Performing 10 body row followed by 10 back extensions, then 9 of each, 8 of each....

Finisher

3 sets of Pullup Grappler with 10kg plate

Tuesday WOD

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

For Time
10 to 1
Pullups
Swings 30kg







Then
Choose ONE of the Following Sports:

Swim, Bike Run, C2 Rower

All Out Efforts.

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Picture from early 2008 Cairns No-Gi Summer Slam(my first BJJ Comp), Mike (bald dude) wind weight class, Sam (not bald dude) wins weight and open weight. Little guy in the middle Damus Fry BJJ Black Belt and all round bad ass.

Saturday WOD

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

15-9-6
Clean and Jerk 60kg
400m run

Thursday WOD

Floor Press 3, 3, 3, 1, 1, 1

5 Rounds for Max Distance of
Run 3 min on 1 min off


Rob 'I won at the Pan Pacs in 25 sec' Moffat and Brock 'I dislocated my finger in a fight but kept going and won it' Lewer get back to training for this years Pan Pacs

Tuesday WOD

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

12 min for max rounds of
3 Over head anyhow @ Body weight
6 Pullups
9 10m Shuttle runs

What do you like to listen to before lifting heavy ?

Saturday

Max Effort Front Squat 5, 5, 5, 3, 3, 3

20 Rounds For Max Distance On A C2 Rowing erg
20 sec on
10 sec off
Suggested pace of about 90% best 500m Time

I scored 2300m on thursday

Watch the video first for motivation

Thursday WOD

Floor Press 5, 5, 5, 3, 3, 3

4 Rounds For Time
7 Grappler Clean and Jerks 40kg
400m Run


80kg Snatch - just starting the pull under

Tuesday WOD

New movement pools this week

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

8 Rounds for max reps
20 sec Sumo Deadlift High Pull 40kg
10 sec rest
20 sec Push Press 40kg
10 sec rest

Finish off with 3 sets of pullup grappler

Saturday WOD

Trapbar Deadlift 3, 3, 3, 1, 1, 1

On the minute

Perform the following on the minute for 10 minutes:

2 Power Snatches @ 80%-85% of 1 RM
3 Handstand Push Ups

Thursday WOD

Strict Press 3, 3, 3, 1, 1, 1

3 Rounds For Time
400m Run
21 Swings
12 Pullups

3 Sets GH Raise



Pre Order Now

Tuesday WOD

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

3 Rounds For Time @40kg
7 Power Clean
7 Thursters
7 Back Squats
7 Jerks
200m Run

Saturday WOD

Trapbar Deadlift 3, 3, 3, 1, 1, 1

Death By Clean and Jerk @ 60kg

With a running clock perform
1 Clean and Jerk in the first minute
2 Clean and Jerk in the second minute
3 Clean and Jerk in the third minute
4 Clean and Jerk in the forth minute

......until you cannot complete the given reps in the allocated time

Thursday WOD

Press 3, 3, 3, 1, 1, 1

6min for max rounds of
3 120kg deadlift
5 Pullups
7 Burpees
-2 min Rest-
6min for max rounds of
3 120kg deadlift
5 Pullups
7 Burpees

Tuesday WOD

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

For Time
30 Squat Body weight (round up to the nearest 2.5kg)
400m Run
30 Burpees

Mark mid push press

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