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Gingy's Log of Weightlifting. That's all.

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Gingy		...	14-10-2015 @ 07:41
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	This morning. Lungs still full of poop but hey ho. Only moderate intensity on this one: AMRAP 10 15 cal row 10 wall balls 5 HSPU 5 rounds, 15 cals on the rower and 2 wall balls: 167 reps
adillon10		...	17-10-2015 @ 12:21
Member 3863, 1275 posts SQ 155, BP 110, DL 182 447.0 kgs @ 75kgs UnEq	You know, genuinely, this is all really impressive stuff mate.
Gingy		...	17-10-2015 @ 18:06
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Thanks all having a bit of a crap week with training but think I'll be 100% from Monday! Yesterday Snatch Up to 80 2 90 2 95 2 100 F 85 2,2,2,2,2,2,2,2,2,2,2,2,2,2,2 all 30 reps in 14;57. Squat Up to 120 2 140 2 150 2 155 2 140 3 132.5 4 125 5 117.5 6 110 7 102.5 8 Some bar work Today Clean and jerk Up to 60 80 87.5 1,1,1,1,1 95 1,1,1,1,1 100 1,1,1,1,1 107.5 1,1,1,1,1 112.5 1,1,1 All done in under 20 mins, just a bit of practice! Deadlift Up to 155 10 easy Some more bar work 7 muscle ups in 3 mins. Felt pooped.
Gingy		...	19-10-2015 @ 07:27
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	This morning: 4x500m w 1 min rest 1) 1:38.7 r29 2) 1:38.5 r29 3) 1:38.9 r29 4) 1:35.3 r32 total time 6:31.3 average 1:37.8 First session back after being ill. Had a fair old bit left on the last one. Pleased. Sub 6:30 for a 2k before Feb.
Gingy		...	20-10-2015 @ 07:28
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	This morning: "Diane" 21-15-9 of: 100kg deadlifts HSPU Time: 5:30 Not bad for a first go. Sub 4 would be a good time, this highlighted my weakness on HSPU. Most I did in one go was 6 (I can do more but needed to pace it). Need to comfortably be able to do each set unbroken.
Gingy		...	21-10-2015 @ 20:14
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	This morning: AMRAP 12 30 Double unders 20 Box jumps 24" 10 KB swings 6 full rounds and 12 double unders 372 reps. Felt like I went fast but 420 would be decent I think. Tonight Power snatch TNG 70 2 80 2 90 2 PB 70 3,3,3,3,3 "DT" 5 rounds with 70kg of: 12 Deadlift 9 Hang Power Clean 6 STOH time: 9:46, this was miserable
Gingy		...	22-10-2015 @ 07:55
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	This morning: 5 rounds for quality of: 5 pistols each leg (progressed these down from a 30" box to 24", 20" then floor. Still suck) 5 hollow rocks 5 superman rocks 15 press ups.
Gingy		...	23-10-2015 @ 07:23
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Last night Snatch up to 80 90 97.5 70 3,3,3 EMOM called it there, battered hands and upper back. Back Squat up to 140 150 162.5 Most I've squatted in a while and felt comfy ish 115 10/ 1 muscle up 115 9/ 1 muscle up 115 8/ 2 mu 115 7/ 2 mu 115 6/ 3 mu 115 5/ 3 mu 115 4/ 4 mu 115 3/ 4 mu 115 2/ 3 mu ideally would have been 5 but was getting pooped! 115 1 home
Gingy		...	24-10-2015 @ 18:34
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Had a last minute invite to a do a cheeky bit of actual rowing today... 8k on the water? Ish... 4 10-12 minute pieces at rate 20 ish. I know this means very little to most on here but it was fun! I felt fit and remembered how to do it pretty well!
Gingy		...	25-10-2015 @ 20:31
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Today Clean + hang power clean + power jerk + front squat + split jerk Up to 90 100 110 Same weight with no split her Same weight with no front squat or split jerk Deadlift Up to 140 160 10 easy enough 20 butterfly Pull-ups for time: 3:30 ish Wod 60 double unders 40 wall balls 20 burpees 40 wall balls 60 double unders 7:15 Did the first set of double unders unbroken which is a PB
Gingy		...	26-10-2015 @ 10:08
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	This morning. Some butterfly pull up practice Then Rower 5k 17:57.6, 1:47.7 pace r25
Gingy		...	27-10-2015 @ 18:43
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Today High hang power snatch up to 70 2 80 2 90 2 PB 100 PB buzzing, first ever power at 100. Things are on the up! 80 2,2,2,2,2 Jerk from rack up to 100 2 110 2 120 2 nice 132.5 1 most in 2016 137.5 F not far off! Front squat up to 100 120 140 150 F 130 1,1,1 115 2,2,2 Butterfly pullups, 20 in 2:40 and then a good set of 7. lol WOD for time 2/4/6/8 of cluster 70kg + muscle ups. 11:13 decent way of accumulating volume at both great but tough session
Gingy		...	28-10-2015 @ 09:06
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	This morning: Just arrived in time to join the class WOD For time: 30 russian KB swings 30 burpees 30 double unders 30 air squats 3:20 really not very tough. Should have pushed burpees harder and tripped once on DU. Butterfly pull up practice. 20 in 1:40 ish then about 40 more, improving constantly! Some GHD ab work, pumped my lats too much with pull ups to do anything else
Gingy		...	29-10-2015 @ 11:21
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Early session Snatch pull + snatch Up to 60 70 80 90 80 1,1,1,1,1,1,1,1,1,1 EMOM Front squat Up to 100 110 120 130 117.5 2 110 3 105 4 97.5 5 90 6 85 7 77:5 8 72.5 9 65 10 Felt rubbish but nice to have a light one and get moving
Gingy		...	30-10-2015 @ 20:21
concept 2 guru Member 1235, 4675 posts SQ 190, BP 137.5, DL 220 547.5 kgs @ 85kgs UnEq	Post Edited: 31.10.2015 @ 11:49 AM by Gingy Tonight Power clean Up to 100 1,1 110 120 125 F,F pulling high enough but couldn't stick it! 85 3,3,3,3,3 tng EMOM lol Jerk Up to 110 120 127.5 135 F feels good to be trying! 90 3,3,3 tng EMOM 75 5,5,5 tng EMOM Deadlift Up to 140 165 10 tng Butterfly practice 20 in 28 seconds PB by a LOT. Nailed it now Wod 12/9/6 HSPU (did the first 12 unbroken for a PB) 30/20/10 wall balls 12/9/6 PU 5:18 really straight froward.all pull ups felt ina good rhythm. Massive thing to have sorted those pull ups. Now to try a few more bench mark wods and get working on my chest to bar!

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