[Franz29]

Nothing doing last Thursday or Friday - unless you count 32 hours working! PITA!

[Franz29]

Monday

Agility work and foot speed to start

Strength 3x3 @ 85, 85, 90%
Squat 123.5, 123.5, 130.5 (5)
Press 75, 75, 78.5 (3)

50-4-50 OHS for time and sets
40 Kg
2:13, 2 sets.

Got to 41 before the shoulder gave out. Took some time to get the bar back up. Again, probably not the best workout with a sore shoulder, but it felt good. Legs were Jelly after the heavy sets plus the 50 sets but it's all good.

Should get 50 next time I do this assuming the shoulder is good to go; that was the only factor that let me down. I came up on my toes on the 41st rep and the bar de-stabilised. The left shoulder caught it, the right just wasn't strong enough. Oh well

[Franz29]

Tuesday

Skills: Juggling 2 x 2 minutes.
5 Push-ups each drop. 0 drops

3RFT
10 Power Clean @ 60Kgs
10 burpees

4:47

Did this in February with 50 Kg's in the bar in 2:45 so a heck of a difference from just 10 Kg increase (to match the 80% BW used by Khalipa when he did this one). My legs were dead from yesterday which was a factor.

Good workout though, hits pretty much everything I wanted it to.

[Franz29]

Thursday
Skills: Planche - had to skip this, my shoulder wouldn't have any of it

Strength: Deadlift 3x3 @ 160, 160, 167.5 (5)

Conditioning: Ladder 100
Run 400m/40 press-up/10 sit-up
Run 400m/30 press-up/20 sit-up
Run 400m/20 press-up/30 sit-up
Run 400m/10 press-up/40 sit-up

13:31 (prev: 10:32)

Ran 515 metres per round (twice round the block) instead of the RX'd 400 m. Surprisingly, the extra 460 metres made it much tougher but I'm pleased it only added 3 minutes to the time.

All good fun

[Franz29]

Friday
Mobility WOD then bike riding for 45 minutes on the common. No distance, just a lot of mud

[Franz29]

Spent the last week at my 9 day part 1 Krav Maga instructor course. 9 days of 8 hours working on all aspects of the curriculum with an hour for lunch. I could barely move at the end of day 3 but it got better by the end. Bone tired now - I need a week off to recover from my week off work

Two more parts to go, and they promise to be just as intense - if not more so!

Instructors were Ze'ev Cohen from Israel and Tommy Blom from Sweden. Tommy was superb - insisted we strive for perfection in everything we did. Spent a lot of the week trying to unlearn the bad habits I had fallen in to.

Going to rest tomorrow the back to training on Tuesday. Next course is in 26 days and I really need to work on my mobility stuff.

Good to be back though...

[Franz29]

Finally back in the gym Thursday after the course. I was so beaten I couldn't muster the enthusiasm to get out there until last night when I was coaching. Felt good to be lifting weight again, and I'm happy my numbers don't seem to have dropped on the squat.

Skills: Power Cleans

Strength: Squat 3x5 @ 120, 120, 127.5 (5)

Conditioning
AMRAP 15
5 Hang Power Snatch
10 Squat
15 Press (Strict)
with 20 Kg bar

11 rounds exactly. Finshed the last press just before the beep on the Gym boss.

Happy with that.

[Franz29]

Friday
Row 10 minutes for distance: 2998m. Really annoyed not to hit 3K but there you go.

[Franz29]

Saturday
Dead Lift 3x5 @ 152.5, 152.5, 161.5

Kettlebell circuit:
1 minute work/30 second run - station change
Swing
Mountain Climbers
Snatch
Press-Up
KB Walk
Press
Lunge
Goblet Squat

Repeat for 45 seconds work then 30 seconds work.
Count total reps per round

168, 156, 122 (24 Kg bell)

[Franz29]

Monday
Squats 3x3 @ 85, 85, 90% - 127.5, 127.5, 135 (3)

Conditioning
AMRAP 10
Thrusters
Burpees

Used 30 KG. 6 rounds + 15. Evil workout, only compounded by my shoulder complaining the whole way through. It was feeling better but is now tight and sore. More ice methinks!

[Franz29]

Thursday

Using the bleep test, perform 1 pull-up, 1 push-up, 1 squat every bleep. When you can not complete the round in the time between bleeps drop the last exercise (so moves to 1 pull-up + 1 push-up, then just 1 pull-up).
Continue until you cannot complete the exercise at all.

Full circuit - 8.3
Pull/push - 10.6
Pull - 14.12

= 64 squat
= 78 push-up
= 143 pull-up
Total time = 14:40 minutes

Fun workout. I like it a lot and can see a lot of fun being had with this format

[Franz29]

Friday
Deadlift x 3 161.5, 161.5, 171 (3)

Conditioning
40-30-20-10
Step-Up (40 Kg Bar, 20 inch step)
Push-Up
Sit-Up
10:48 (-8 seconds on 070110)

[Franz29]

Saturday

Bench Press 3x3 127.5, 127.5, 135 (2)

Conditioning
FKFT
Run 1600m - 5:11
Max Push-Ups 2 min - 90
Max Sit-Up 2 min - 62
Max Pull-Up - 19
Row 500m - 1:39

[Franz29]

Monday
Deadlift 5, 3, 1 @ 161.5, 171, 185 (2)
Press 5, 4, 3, 2, 1 @ 60, 60, 63.5, 67.5, 71.5
(dropped my max weight because I am still having shoulder problems, but happy with the results).

Conditioning 15-12-9
Ring Push-Up to Crunch
Wide leg Mountain Climbers

1:54

Was going to do Tabata rowing but it was just myself and Mark in the gym and he is not allowed to row due to a recent operation so I figured I would do the same as him.

[Franz29]

Thursday
Squat 5, 3, 1 @ 127.5, 135, 142.5 (F)

failed on the last set. Just had nothing in the tank which is a pain. Going to stick at the max of 150 for the next cycle rather than upping again.

Conditioning
15-12-9
Squat @ 65% max (97.5 Kg)
Pull-Up

4:14

Pretty happy with the time; lowered the weight for the DW, it was a little heavy for sustained reps.

[Franz29]

Friday
Tabata Rowing for Kcals and distance
75 Kcals 1030 m

[Franz29]

Hey all
Been away again for part 2 of my KM instructor course - just one more part to go in November. Taking a few days off to try to clear the over training symptoms then back in the gym on Thursday. Looking forward to getting back into things.

[Franz29]

Thursday

Back in the gym after a week and a bit off. It was the KM instructor's course part 2 and it was every bit as intense as part 1. Severely over trained because of it and needed the time to rest.

Sprints: 5x20m, 4x40m
Deadlift 3x5 @ 160, 160, 170(4)

Row 1000m : 3:12

Rowing killed me!
Deadlifts were hard and I had nothing on the last set. Too long out to keep using the 200 as my best but didn't want to drop any. We'll see how it goes on Saturday then decide on a weight to use.

[Franz29]

Monday 110110
Juggling - 2 minutes
5x 8count bodybuilder per drop - 2 drops

2x5
Deadlift 170, 180(3)
Press 68, 73(4)

Conditioning
3 rounds, 1 minute work, 30 seconds rest of;
Dead Lift
Push Press
Squat

Used 45 Kg again
DL: 47/40/38 = 125 (+13)
Push Press: 30/26/24 = 80 (+2)
Squat: 30/29/28 = 88 (+2)

[Franz29]

Tuesday - no workout due to work. Did have an intense Krav session with a bruised nose due to headbutt

Thursday

Skills: Power Cleans
Strength
Squat 5, 3, 1 @ 85, 90, 95% - 127.5, 135, 142.5 (F), 140 (1)
Pull-Ups, 3x10 weighted (18Kg)

Conditioning
15-12-9
Power Clean (45Kg)
Press-Up
1 minute 37 seconds

All in all, happy with the workout. Been weeks since I last squatted for real so I'm not surprise 142.5 didn't want to go up. Next time