[Franz29]

Saturday
Push Press 3x5 85, 90, 95

20-15-10
Push Press (40Kg)
Box Jumps (30 inch)

then
30 Pull-Ups
all for time

4:43

[Franz29]

Monday
Squat 3x5 135, 135, 135 (3)
Press 3x5 73, 73, 73 (3)
Power Clean 3x5 72.5, 72.5, 72.5

Decided to keep the same weight across sets. I always find this to be far more difficult than raising sets.

[Franz29]

Tuesday
Ladder 100
Run 400/40 Push-up/10 Sit-up
Run 400/30 Push-up/20 Sit-up
Run 400/20 Push-up/30 Sit-up
Run 400/10 Push-up/40 Sit-up

10:32

20 seconds slower than the last time. Not overly worried, had to wait to cross the road a few times which would have had an effect. Also makes a HUGE difference training on my own; with other people there I seem to push that much harder.

[Franz29]

Thursday
Hot one in the garage today. Muggy too which was worse.

Front Squat 3x5 115, 120, 120
Press: 3x5 70, 75, 75
Pull-Ups: 3x10 DH BW only

Conditioning
15-12-9
Deadlift (60% max/120Kg)
HSPU
4:31

Dead Lifts were heavy today and I had to break them up. PITA

Other news: Just signed up for the Krav maga instructor's course starting in September. 24 days of solid training split over three months (9 days/9 days/6 days) so just have to get the time off work, Should be interesting. Expensive but hopefully worth it in the long run.

[Franz29]

Did friday's CF WOD as a change from the scheduled FK.DW.

5 RFT
40 Double unders
30 Box Jumps (30 inch box)
20 KB Swings (24Kg)
19:36

Had issues with the DU's again and they were all over the place. Strangely, last two sets were my most consistent.

[Franz29]

No workout Saturday - family stuff got in the way.
Monday
Press 3x5 @ 77.5%, 82.5%, 87.5% max (rounded up to nearest 2.5) = 65, 70, 72.5
Pull-Ups (DH) 3x10 (last set = 11)
Ring Dips 3x10 (LS=12)

[Franz29]

Tuesday
Skills: Sprint Starts

Conditioning
With 4 minutes on the clock:
Run 250 metres
KB Snatch for remainder of the time

Rest 1 minute

Repeat for 3 rounds

Snatch totals: 63/58/53
16Kg, alternating hands every 10 reps

[Franz29]

Thursday
Squats, 3x5 - 77.5%, 82.5%, 87.5% = 120, 130, 137.5 (4) - rounded up to nearest 2.5Kg

Conditioning
40-30-20-10
Step-ups (50cm/20in bench +40Kg bar)
Push-Up
Sit-up (feet free)

10:54

[Franz29]

Saturday

Bench 3x5 @ 92.5, 92.5, 97.5 (3)

Heavy today for some reason. Putting it down to lack of sleep because I have done these weights in the past with no issues.

Conditioning
3 RFT
10 Clean to Thruster (42.5Kg)
15 Ring Rows
20 Back Extensions

6:54

Bashed my head on the first round of back extensions which wasn't clever. Dizzy for the rest of the round. last set of clean/thrusters were interesting because I was struggling to balance. Made it quite funny for Tim to watch as I was all over the place.

[Tick88]

Fight style conditioning huh, must be similar to one of your Krav sessions...getting knocked round the head and carrying on that is.

[Franz29]

Yup. General Concussion for time

[Franz29]

Monday
Skills: Sprint Starts 5x20 metres with chute, concentrating on the drive phase

Strength - 3x3 (max on last set):
Squat 3x3 (85, 85, 90%): 132.5, 132.5, 140 (2)
Press 3x3 (85, 85, 90%): 70, 70, 75
Ring Rows 3x10: LS=21

Conditioning: 5x100m sprints - untimed

Squats aren't happening lately; I should be able to do these numbers and have done very recently. Thinking of dropping my max weight for calcs for a bit and building back up, which is the whole point of the progressions afterall. Going to drop by 5Kg to 150 and see how that affects my numbers then will add some weight back in next cycle or the one after that.

Had a busy weekend; household chores on Saturday then Sunday was spent in the sun practising at a self-defense seminar. Took the wife and she is now stiff and sore after learning some good techniques. Fun day all in all (of course the wife probably didn't enjoy it half as much as i did )

[Franz29]

Just paid for the GBKA KBI course with Ben Walker up at Evolution Fitness in a week and a half. Add in the CFKids certification in August at CF3D and the Krav maga instructors' course in September and it's an expensive couple of months. Hopefully be worth it when done though and I can start to look at Krav classes in the local area and also maybe some 1-1 stuff.

[Franz29]

Friday
Deadlift 3x3 @ 85, 85, 90% - 170, 170, 180

Conditioning
Tabata protocol of
Front Squat (60Kg): 13, 12, 11, 11, 10, 9, 8, 8 = 82 (+1)
Pull-Up: 13, 12, 11, 9, 8, 8, 7, 7 = 75 (+2)
Push-up: 31, 24, 16, 14, 12, 12, 11, 10 = 130 (-10)
GHD Sit-up: 10, 10, 10, 10, 9, 9, 9, 8 = 75 (+12)

[Franz29]

Saturday
Squats 3x3 @ 127.5, 127.5, 135
Press 3x3 @ 70, 70, 75

Conditioning
Pyramid PT (1-10-1)
1x Pull-Ups (rings)
2x Press Up
3x Squat

14:27

The rings made this pretty tough. Good fun though.

Finished off with the 100 rep challenge in 1:44 - not too bad considering I had done 100 Pull-up, 200 push-up and 300 squat already.

[Franz29]

Thursday
Squats
5, 3, 1 @ 112.5, 127.5, 142.5 (F)

Going to lower my max weight for calculations next cycle and build back up.

Conditioning
4 RFT
20 Metres Lunges
20 metres weighted tyre pull (hand over hand)
20 side jumps over hurdle

9:26

45KG plus the tyre on the rope. I was going to drag kettle-bells but they would have been trashed so tied the plates to a tyre. Really hard to move with the extra friction of the rubber but made for some fun spectating for the people passing by .

Good workout.

Friday I was feeling really fatigued (lack of sleep) so I just did a 40 minute run. no distance recorded, it was just to work out the kinks.

[Franz29]

Saturday
Deadlift 5, 3, 1 - 150, 165, 180
Squat 5, 3, 1 - 110, 125, 140

Then Ydnic
AMRAP 20 minutes
15 Squat
10 Push-up
5 Pull-Ups (on rings)

27 rounds + 3 squats

Happy with that. Beats my Cindy PB IIRC and may have got more if I'd used the bar.

[Franz29]

Monday
Back off week this week.

L-sit - 1 min hold
Power Cleans 10, 8, 6 @ 35, 40, 45% - did 35, 40, 45 Kg
Then
20-15-10
Power Clean (45Kg)
Pull-Up

7:36
More rest than I would normally but as it was a back off week I wasn't going for time, just a good workout.

Added a 12K vest throughout and will be doing so from now on for all workouts.

[Franz29]

Tuesday
Squat 10, 8, 6 @ 52.5, 60, 67.5
Bench 10. 8. 6 @ 41, 46, 52.5
Pull-Up 3x5

+12Kg vest

Short, sweet and light. Took off the vest for the bench because it was getting on the way. I normally hate back off weeks and end up going heavy but this one is going OK thus far; just have to resist the urge to keep adding weight and/or going all out on the conditioning.

[chronyx]

Franz29, on 26 July 2010 - 09:18 AM, said:

27 rounds + 3 squats

Happy with that. Beats my Cindy PB IIRC and may have got more if I'd used the bar.

Franz29, on 27 July 2010 - 09:10 AM, said:

I normally hate back off weeks and end up going heavy but this one is going OK thus far; just have to resist the urge to keep adding weight and/or going all out on the conditioning.

:rolleyes: