Personal Workout Log
Last active
August 29, 2015 14:11
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Workout Log
Row 2500m @ 9:14 (level 9)
3 rounds of
- Wall Sprints
- Seated Arm Drives
- Knee to Feet Jump Getting used to the new movements.
- High Bar Paused Squats: 60kg x 5 x5
- Paused Bench Press: 70kg x 5 x 5 Time: 11:11
3 rounds of
- Dips: 20kg x 3
- Chin Ups: 10kg x 6
- Jump Squats x 9
- Goblet Squats
26kg x 12
3 rounds of
- Sticks with a band
- Lateral Broad Jumps
Speed Deadlift 155kg x 1, 115kg x 5 x 3
- Stiff Leg Deadlifts
100kg x 6, 110kg x 6, 115kg x 3 x 6
- Pull-Ups
6, 6, 6, 6, 6+3+2
Switched this for a WOD at my gym.
3 rounds of
- 1 minute Pull-Ups
- 1 minute Push-Ups
- 1 minute Kettlebell Swings
24kg
- 1 minute Thruster
40kg
- 1 minute Burpess 288 repetitions
Row 2500m @ 9:45 (level 9)
Static Shoulder and Core stability training.
3 rounds of
- Seated Vertical Jumps x 5
- Clapping Push-Ups x 5
- Paused Front Squat
50kg x 5 x 3
- Strict Press
70kg x 5 x 2
(pretty heavy)
Maxing on the Front Squat 75kg x 3, 80kg x 1, 90kg x 1
3 rounds with a 26kg Kettlebell (right hand first, then left) of
- 6 Swings
- 6 Clean & Press
- 6 Front Squats
- 6 Row
- 6 Straight Leg Sit-Ups
Row Sprints
500m in 1:39.4, 1:41.8
250m in 0:50.5, 0:49.7, 0:49.3, 0:49.6
- Goblet Squat 44kg x 5, 5, 15 (this was the heaviest available dumbbell so I maxed out)
- Barbell Hip Thrust 75kg x 5, 70kg x 5, 5
I messed araound with this one a little bit.
- 10 rounds of
- 10 Push-Ups
- 10 Ring Rows
- 10 Squats
- 10 Toes to Bar
- Time: 26:14
Some Sprints and Shuttle Runs. Some Flexibility.
Some Snatches, Ring Pull-Ups and Dips.
I did a circuit of part of a competition:
- 21, 18, 15, 12, 9, 6, 3 repetitions of
- 70kg Deadlift
- Burpees over the Bar
- Time: 12:20
Some Mountenbiking.
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