Monday, 30 July 2012

Training 22nd -28th July

Car Flipping at a Strongman Comp on Sunday
This is my training for the Week 22nd-28th July.

Sunday 22nd July

Today's WODs were for the South Island Showdown Qualifiers for Team Sussex


800m Run
25 Pullups
400m Run
20 Pullups
200m Run
15 Pullups


10 minute rest then onto WOD2

WOD2 - 
8 minute time cap
30 Ground to Overhead (GTOH) anyhow( Clean and press/Jerk, Snatch, power Snatch) 60kg
Once 30 GTOH have been completed continue with over the bar burpees till 8 minute time cap.

Burpees: 23

30 Minute rest then onto WOD3


10 HSPU(Handstand Push ups
20 Wallball Shots 9kg ball
30 Kettlebell Swings 24kg
40 Double Unders
50 Air Squats
40 Double Unders
30 Kettlebell Swings 24kg
20 Wallball Shots 9kg ball
10 Toes to Bar

Time: 13:38 

Monday 23rd July

Strength - Back Squat (20 rep Program) 20 x 105kg

Tuesday 24th July

Strength - Deadlift 5 x 5 @125kg
Wod - 12 Minute ladder of
Powercleans 60KG
Toes to Bar
so, you do 2 of each, then 4 , then 6 and so on till 12 minutes are completed

Score: 10sets +12 powercleans

Wednesday 25th July

Back Squat (20 rep Program) 20 x 107.5kg
Strict Press - 5 x 3 @62.5kg

Thursday 26th July

OHS (Overhead Squat Tech)

20 Minute AMRAP (as many rounds as possible)
30 double unders
8 Squat Cleans 60kg
11 hand release Pressups

Rounds: 4 +8 powercleans

Saturday 28th July

Strength: Back (20 rep Program) 20 x 110kg

21-15-9 (21 Reps of both exercises then 15, then 9)
Front Squats 42kg
HSPU (Handstand Push ups)

Time: 6:02

A good week, the Back squat program is getting hard, its a real tough mental program, but I like it, after the last rep (20) I cant stand up and am shaking and my vision is blurred, but I feel my endurance both physically and mentally is getting stronger.

After persevering with trying to acquire unbroken Double unders...the effort I have put in has paid off, Tuesday I finally got 'em...shame I didn't get them 2 days before when I did the qualifying WODS for Team Sussex!!

With my other lifts Deadlift and Press I have gone back to the basic Linear strength program of just adding small increase each time I train and using the 5x5, 8x3, 5x3 across, so I can keep a high volume of weight lifted. Especially for my Deadlift, I need to just train in volume (5 sets x 5 rep) to increase my grip strength and also to create good positive mental blueprints for lifting a heavy weight.


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