Sunday, 9 September 2012

Training 4th September - 8th September 2012

Tuesday 4th September
So, back to some lifting after having a week off especially having finished the 20 rep program which I was on for 7 weeks.
Today was back to standard linear progression 3 x5 for Backsquat and it felt hard!

Backsquat 3 x 5 @130kg
Strict Press 3 x5 (only got 4 on the last 2 sets)1 x 5, 2 x 4 @65kg

Wednesday 5th September

In Honour of Karl Steadmans new Baby Freddie!
WOD: Freddie
21 Hang Power Cleans 60kg
42 OH lunges 20kg plate
15 Hang Power Cleans 60kg
30 OH lunges 20kg plate
9  Hang Power Cleans 60kg
18 OH lunges 20kg plate
Row 45 Calories

Time 14:35 

Thursday 6th September

Tech: Olympic Lifting Coaching

WOD: Georges Barbell Blitz
3 rounds with 2 minute rest in between of:
10 Powerclean 40 kg
10 Push Press 40 kg
10 Front Squat 40 kg
10 Bent over row 40 kg
10 Deadlift 40 kg
10 Barbell Push up
5 Burpee penalty if you put bar down

Time: 9:26

Saturday 8th September

Crossfit Endurance WOD
3 Rounds of:
500m Row
15 kb Swings 24kg
15 KTE

Time: 12:08

Since Wednesday, I have started on a intermittement fasting program, which basically is a 16 hour fast per day followed by a 8 hour feeding window.
For the last 3 weeks I have also stopped taking protein powders (Whey) and BCAA as I want to get all my nutritional needs from food. The only supplement that I still continue to take is Fish oil (Omega 3) and Vitamin D.

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