09/08/2010

Strength Component

Deadlift 1-1-1-1-1-1-1

J.T : 110/120/130/140/150/160 (PR)/170 (PR)

WOD080910

"KAREN"

150 Wall Balls @ 10kg

*Each time you break, foul is 5 Pull ups. Pull ups are to be accumulated and completed after the workout.

J.T. 11 mins 52 secs (30 Pull Ups)

Extra Workout

100 Pull Ups for time of:

J.T 6 mins 16 secs (PR)

07/08/2010

Strength Component

Snatch 3X3 @ 90% 1RM

J.T : Snatch Practice

WOD;

8 mins AMRAP of:

3 DL @ 125kg

3 Single Arm KB Thruster @ 24kg (L&R)

J.T 5R

*Rest 3 mins, then:-

30 Muscle Ups FTO:

J.T 12 mins 48 secs (Jumping MU)

06/08/2010

Strength Component

Back Squats 5 RM

J.T 80kg

Presses 5 RM

J.T 50kg

"WOD080610"

20 mins AMRAP;

7 Presses @ 30kg

7 Pull Ups

14 Squats

J.T. 13R + 7

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Neck is still strained so hopefully it will heal quickly.

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After watching these videos, you know there is just no excuses at all....

http://www.youtube.com/watch?v=r0pLTBjGE8A

http://www.youtube.com/watch?v=eQ0VgKGophI

05/08/2010

WOD 080510

"Death by Deadlifts"

J.T 9mins + 4

Swim Training

Swim max distance for 15 mins

J.T 150m

Active Recovery

3 X 15

Back Extensions

GHD Sit Ups

Pull Ups

Bench Presses

KB Swings

* No time component, just complete each set and exercise before moving on to the next exercise.

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Strained my neck in round 9 of "Death by Deadlifts", hence my swim distance covered is very short. Hopefully it will get better.

04/08/2010

Strength Component

Ring Dips 3 X Max Reps

*3 mins rest between sets

Jonson.T 20/13/12

10 mins AMRAP;

Back Squats @ 65% of 1RM

Jonson.T 80 reps (@58.5kg)

*Rest 3 hours or more before WOD080410

"WOD080410"

6 Rounds FTO;

Run 350m

25 Burpees

Jonson.T 32mins 46 secs

Skill Practice

Kipping Toes-to-Bar

Jonson. T ACCOMPLISHED =D

03/08/2010

Strength Component

Power cleans 5X3 @ 90% 1 Rm

Jonson. T : 65kg (@ 76.4%)

Weighted Pull Ups 3-3-3

Jonson. T : 12kg, 16,kg, 20kg

WOD080310

Turkish Get Ups (TGU) 3-3-3

Jonson. T : 16kg, 20kg, 50lbs (Rx2, Lx0)

15 mins AMRAP

5 single arm KB push press @ 24kg (L&R)

10 KB swings @ 24kg

Jonson. T 6R + 5,5,6 (KB@28kg)

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NB: Power Cleans;

1) Don't think about the re-bend

2) Bar to shoulders when foot lands

3) Lower weight (76.4% 1RM) to build confidence of double bend

4) AGGRESSIVE!!!!

Restarting the journey towards elite fitness...

it's been ages since I last updated my fitness journal. So instead of posting up all the past workouts I've done and recorded I have decided to post my workouts from August onwards. Hence I will have 2 months of workout results missing. It's no big deal because most of the time I was studying and busy holidaying so I didn't do much anyway. So this is officially the restart of my journey towards elite fitness....

080210

Strength Component

3 X 5 @ 80% 1 RM (rep max)

Back Squat

Presses

Deadlift

*120 seconds rest between sets

Jonson. T : BS@72kg, Press@46kg, DL@125kg

WOD080210

"Barbara"

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

Jonson. T 38:49 (CTF, CTB)

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I believe I was not pushing myself hard enough and I could have reduced my time by soooo much more. The target was to sub 30 mins. I will attempt this in a bout a months time. Right now I have a hip tightness/injury so the squats proved to be the most difficult component. In the process of improving and healing this.