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How I did it (or possibly how I cocked it all up)

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AvatarLessThanLuke
Sounds like a tough tough day!
Gingy
LessThanLuke said:Sounds like a tough tough day!


You're not joking! Feel smashed to bits today
Gingy
Limped to gym today with awful quad pump but felt great once I started Happy

Front squat beltless
Bar some
40 5
70 5
90 3
110 2
130 1
140 1 PB beltless very straightforward.

Snatch
40 5
60 3
70 3
80 2
90 peach felt excellent today.

Bench
Bar 10
50 6
80 4
100 8 paused last rep. SB
115 1. 5 will go on this soon!

Then a WOD of sorts...
AMRAP in less than 8 mins
5 two hands on ceiling Burpees. Approx 9" jump?
10 deadlifts 60kg
15 dumbbell thrusters with 15kg

Wanted 4 rounds and paced it so I did 4 rounds and three extra Burpees. Total of 123 reps. Think I could do 150 if flat out. This was meant to be recovery from sat. Thrusters sucked. Dumbbells aren't good!!

Tried some double unders. Failed. Lol!

Done
AvatarMarkClegg
Congratulations in the WL Comp .. NO Vid ??
Gingy
Cheers Mark, no vid because I was by myself Unhappy

Someone did get a decent photo of my last CJ though:

https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-ash4/1006314_568431976552499_696491620_n.jpg
AvatarSparrow
Nice bumpers!

Looks like a good jerk to me that!
Gingy
Happy
Gingy
Post Edited: 14.08.2013 @ 12:57 PM by Gingy
So squatting first for a while to drive the numbers up and then with 6 weeks to go till comp I'll switch and focus on the classic numbers.

Back Squats (beltless)
bar some
60 5
100 5
120 2
147.5 5 easy enough, determined to drive these up to ~170
3 sec pause
100
120
130 something to work on. Felt easy and moved fast enough

CJ doubles with 10 second rest
60
70
90
100
110 meh, went up fine, not driving particularly well on the jerks. Bit timid. Going to work these up to 130+ over the next 6/7 weeks hopefully!

Pull ups
BW 5
+20kg 5 PB decent

Dips
BW 8
+ 20kg 5 easy enough SB

WOD 1
AMRAP
5 shoulder to OH @ 52.5 kg
10 deadlift @52.5kg
15 Box jump 24"

Total reps of 226. Not too happy with this. Should be looking 300+ to be competitive but just struggle to keep moving! This will come with experience though I suppose.

Did about 50 single unders next mixed in with 6/7 single double unders and 2/3 double double unders. Progress!

WOD 2
Tabata Burpees + 10kg weights vest
Think I hit about 40 reps total over the 8 rounds. 9" jump to double hand ceiling touch too.
seriously tough.

Then some KB snatch work with a much more efficient technique.

Then Home. Not hitting the numbers on the WOD stuff I'd like but certainly recovering faster! By christmas I think I'll have seen significant gains. Happy
Gingy
Got loads of masters work to do at the moment so that means more time in the gym Happy

Went in to just do conditioning... I hate what I've become.

Concept 2
Some cheeky pulls for about 30 seconds then:

1k rate 29 (only because I cranked the last 100m) 3:10.6.

7 second improvement over last time with 3 pips lower on the rate.
Happy with this, not just that it's an improved time but also that mentally I was so much tougher. Calm and aggressive. Sub 3 WILL happen this year!

Had a play with my KB

100 snatches with 24kg in 4:33

delighted with this. Last time I tried this I couldn't do more than 80 in 6 mins. Forearm pump was insane. This time I didn't have to stop at all and just paced it nicely. 200 < 10mins is the next major goal and I'm confident that'll go soon enough!

More double under practice. Lots of successful singles and maybe a couple of doubles. Feeling on the verge of competence with this.

Home. Fun stuff!
AvatarSparrow
How long was AMRAP 1? 10 mins I'm guessing?

Wats the deal with the SR on rowing? I always try to go as fast as possible, should I be deliberately trying to slow it down? I need to get back into a bit of rowing/WODing as I'm starting to miss it again...
Gingy
Yeh wod 1 was 10 mins. You'd defo do more if you tried it.

With the rowing I just worry about the split and rate whatever I need to hit it. Long term ill need to be confident sitting at 34spm to hit really fast splits.

You should get back into it mate!
Gingy
Heads all over the gaff with stuff today, no sleep and deep feeling of guilt! Always great!

Block snatch bar at knee
30 some
40 2,2
50 2
60 F
60 2
70 2
80 F
80 2
Hard this stuff! Just trying to figure it out today

Deadlift
40 5,5
90 5
130 3
150 5 decent, something to build on

Push press
40 5
60 5
90 4

Pull ups strict
10, 10

Some core

Hopefully have things a bit sorted for tomorrow!
adillon10
At least you're not a fish getting deep fried and tomato sauced while you're still alive.

How did the blocks go, what did you use?
Gingy
True dat

Used 2 pieces wood, 25kg plate, 20kg plate , 2 10kg plates. Efficient!
adillon10
Haha how could you lift though bro?? No weights left!! Was that just above or just below your knee?

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