Fresh trails, courtesy of wed prowler push...

Saturday, 23 June 2012

REST DAY A. 5min Handstand walk practice B. 5min pistol squat practice Wall walks

Friday, 22 June 2012

A. 5min Handstand walk practice B. 5min pistol squat practice + 5 Sets @ EZ effort: 5 wall climbs easy 200m run 5 ring inversions 100 single skips 5 Sets @ EZ effort: easy 200m run 5 skin the cats 100 single skips approx 15min Sleep: 10:00 – 5:45 (7.45) Pre: Coffee Post: Milk + WPC + Creatine + BCAA Comments: Forgot about other movements. Skipping unbroken. Skin the cats replace ring-inversions due to ring location/availability

Thursday, 21 June 2012

10 Rounds for time: 4 Burpees 6 KBS @ 2pd 8 Wall ball shots @ 9kg 12:56 (1st 5rds in 5:50, 2nd 7:04) Sleep: 11:15 – 5:45 (6.5) Pre: Coffee Post: Ascend Protein Shake Comments: Burpee’s were the choke point. All movements were unbroken: KB’s felt easy and smooth, worked on take up from ground straight into back swing

Wednesday, 20 June 2012

ANLP1 x1 + ANLE1 x1 + ANLE2-3 x1 testers 1# 100m Prowler sprint @ 80kg --Rest 20min EXACTLY-- 2# Row 500m for time and AVE watts per kilo --Rest 20min EXACTLY-- 3# 15-12-9 for time: 52.5kg power clean + Burpees *Goal is sub 3:15 1# 6:04 (100 strides) 2# Time 1:36.9 330 avg watts 1st 100m 20.4 396 2nd 100m 19.2 408 3rd 100m 19.0 389 4th 100m 19.3 408 5th 100m 19.0 385 3# 4:44 Rx’d Sleep: 11:15 – 4:45 (5.5) Pre: Coffee Post: Milk + WPC + Creatine + BCAA Comments: 1# didn’t figure out strategy for prowler until 4th push…done in 10-15 yard pushes. Gassier than anticipated…breathing very heavy after each push 2# PB ( I think? Previous time was 1:37.6 with most work sets in the mid 1:40’s) 3# already felt empty in the warm-up lifts. On review of video, need to set my back better for the power cleans.

Sunday, 17 June 2012

Australian & Ocenania Weightlifting Comp Masters 35-39, 85kg class Snatch: 86 (75 & 80) Clean & Jerk: 112 (100 & 106)