Tuesday WOD

Clean 70% x 5 80% x 3 95% x 1+

3 Rounds
400m Run
21 Swings
12 Pullups

Rest 1min between rounds

Saturday WOD

Front Squat 70% x 3 80% x 3 90% x 3+

Swim
3 x 5 min Rounds for max distance

Thursday WOD

Standing Press 70% x 3 80% x 3 90% x 3+

3 Rounds for time
Complete the cycle 5 times with 60kg of:

Power Clean
Front Squat to Push Press
Back Squat
Rack Jerk

Sprint 300 m shuttle
*300 m is done with six (6) 50 m sprints.

Tuesday WOD

Clean 70% x 3 80% x 3 90% x 3+

4 Rounds for Time
Row 500m
Over Head Walk 60kg 20m Up and Back

Saturday WOD

Front Squats 65% x 5 75% x 5 85% x 5+

5 Rounds For Time

400m Run with 10kg vest on
rest 2min

Thursday WOD

Standing Press 65% x 5 75% x 5 85% x 5+

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Tuesday WOD

Clean 65% x 5 75% x 5 85% x 5+

A. 30 sec amrap/60 sec rest - db push press - 20kg - 5 sets
rest 30 sec
B. As many sets of 15 unbroken chin ups in 10 min
rest 30 sec
C. Run 3K for time

Saturday WOD

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

For Time
12-9-6-3 Reps for time
Power Clean 80kg
Thruster 60kg

Thursday WOD

M.E Bench Press 3, 3, 3, 1, 1, 1

Row
45sec on 45 sec off
1.30min on 1.30 min off
3min on 3 min off
6min on 6min off
3min on 3min off
1.30min on 1.30min off
45sec on 45 sec off

4700m My score to beat !

Tuesday WOD

M.E Clean 3, 3, 3, 3, 3

For Time
10-1 Dumbell Push Press 20kg's
1-10 Pullups

eg.
10 push press
1 pullup
9 push press
2 pullups
8 push press
3 pullups

Keep going so your last round will be 1 push press and 10 pullups

Mike and I Drilling at the Pete De Been Seminar

Saturday WOD

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

5 Rounds for time:
Overhead Squats 40kg x 15
Row 250 M

Thursday WOD

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

Choose ONE of the Following sports:

Swim: 2x8 min, Rest 2 min Between intervals

Bike: 2x15 min, Rest 2 min Between intervals

Run: 2x12min, Rest 2 min Between intervals

C2: 2x8min, Rest 2 min Between intervals

Tuesday WOD

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

12-9-6-3 Reps For Time of
Dumbbell Overhead anyhow 20kg
Pull ups
10m Shuttle Sprint Up and Back

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