Training Log September 08

Tuesday 30/9/08 UTS Gym

Back Squat 55, 60, 65, 70, 70

Push Jerk 3-3-3-3-3 (was meant to do 5) 42.5, 45, 47, 50, 50 (failed on last one:-(

Monday 29/9/08 Cook and Phillip Aquatic Centre

Swim: 5 x 50m/y ALL OUT SPRINTS… 3 min recoveries. (44-40s)


Sunday 28/9/08 Maroubra Beach

Surfing 1.5hrs

Four rounds for time of:
Run 400 meters
50 Squats

Time:18:10min (not sure about 400m:-)

Saturday 27/9/08 Maroubra Beach

Surfing 1hr

4 Rds for time:
100 Walking Lunges
50 Sit Ups


Friday 26/9/08 Alexandria Park


Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups (10 strict pull ups each round)

6 Rds, not sure about 400m, run probably more.

Swim 0.6K

Thursday 25/9/08 Cook and Phillip Park

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate),
touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

It was harder than I expected, my core is dead:-)


Swim: TT 500m: 9:25min

Wednesday 24/9/08 Cook and Phillip Park

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Sub Back Ext with Supermen, the rest as Rx'd


First time 50 DU unbroken:-)

Tuesday 23/9/08 Cook and Phillip Park


For time:
Snatch 135 pounds, 30 reps

Had to do it at the gym:-(

Only 25kg, no probs but. If outdoor, would have gone heavier

Adds on:3x10 legs raises
weighted pull ups (+10kg) 2x3

Monday 22/9/08 Cook and Phillip Park

Swim 5 min on : 2:30 min off, 6 min on: 3 min off, 7 min on : DONE!

Total 1.5K, so tired, it was a big anaerobic hit

Saturday & Sunday 20-21/9/08 Strength and Conditioning Coach Course

Managed to squueze in two quick lunch time sessions.

SAT: 3 Rds for time 25 Supermen, 1 min Plank, 25 Sit Ups    Time: 6:51min
Swim 1 K, 5x50m sprints

SUN: 15min for Rds 5 Push UPs, 10 Squats, 15 Sit Ups     16Rds

Friday 19/9/08 UTS GYM


135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed

45kg 15:21min

Time was not good, but it was first time with 45kg. Next time def faster:-)

Swim 0.8K

Thursday 18/9/08 Cook and Phillip Park

Clean and Jerk 3-3-3-3-3 reps

Took it easier and worked on form. Did swim session straight after and wanted to smash swim.

40kg 3x5 squat clean and split jerk

Swim 300m for time: 5min

Afternoon (yeah, pushed myself and did two sessions :-)


Three rounds for time of:
Run 800 meters - run probably more than 800m
50 Back Extensions - AbMat Extensions
50 Sit-ups

Time: 21:20min

Wednesday 17/9/08 Cook and Phillip Park (with Richard)


Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (sub 30K - official weight for girls)

Time: 5:10min

Couldn't go harder from some reason, last time did 4:30min.

Adds on: 2x 10knees to elbows, 15 back extensions

Tuesday 16/9/08 Cook and Phillip Park

Swim 0.5K

Cycle : 2x of the following ladder. End with the 1 min rest before starting the next round.

20 sec on, 20 sec off, 30 sec on, 30 sec off, 45 sec on ,45 sec off, 1 min on, 1 min off.


Monday 15/9/08 Cook and Phillip Park

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Rounds completed for each of the 5 cycles: 4, 4, 4, 4, 4

Sunday 14/9/08 Alexandria Park

For time 50,40,30,20,10
Double Unders, Push Ups, Sit Ups


Sprint 5x200m, rest 2 min's

Saturday 13/9/08 Blue Mountains

Walk 17K

Swim 0.6K

Friday 12/9/08 Cook and Phillip Park

  • Handstand push-ups
  • Ring dips -> subbed with bar dips
  • Push-ups

21-15-9 reps, for tim: 14:44min

Row 5x 250m, 1 min rest in between (finally my splits are under 2min's!!! So happy with that)

Thursday 11/9/08 Cook and Phillip Park

WU - sprints 3x100m (1 min rest in between)

Five rounds for max reps of:
Body weight bench press (45kg 7reps, 47.5kg 6reps, 50kg 3 reps, 50kg 3 reps, 50kg 3 reps)
Pull-ups 9, 9, 8, 8, 6
Body weight back squat 7, 8, 8, 8, 8

Body Weight 55kg

Core 3 Rds 15 knees to elbows, 20 GHD sit ups on the ball,20 back extensions

Wednesday 10/9/08 Cook and Phillip Park


"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) 14 pound ball 34, 30, 28
Sumo deadlift high-pull, 75 pounds (Reps) 24 KB 21, 20, 18
Box Jump, 20" box (Reps) 22, 18, 19
Push-press, 75 pounds (Reps) 27.5K 15, 16, 17
Row (Calories) 15, 13, 13

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Total: 107, 99, 94  = 298

Tuesday 9/9/08

Run 5K -> not sure how many K's, did about 25 min's and wasn't that bad:-)

Monday 8/9/08 Cook and Phillip Park


3 x (2 min on / 2 min off + 2 min on / 1 min off)... next 2 min begins after 1 min rest.

Sunday 7/9/08

Cycling Kuringhai National Park - 25Km

Mona Vale Beach
4 Rds for time:
50 Walking LUnges
50 Squats
50 SIt Ups

Time: 17:59min

Saturday 6/9/08

DAY OFF -> I haven't had day off for a month. It is so cold and raining, doing nothing at all today:-)

Friday 5/9/08 Cook and Phillip Park

Deadlift 3-3-3-3-3 reps ( 70, 75, 77.5, 80, 82.5)

Again nice improvement, my 1 RM is 85 and as I did triple today on 82.5, I should be able to smash my PR next time.

Swim 8 x 60:60 (was quite exhausted. Wanted to do 10 x but couldnt push it)

Thursday 4/9/08 Cook and Phillip Park

 I dont like lifting heavy (and relating to my body weight (55kg), almost every piece of iron seems heavy to me:-)
So I was a bit reluctant to do this WOD. But warmed up with nice and easy MetCon:
5 Rds for time:
10 Box Jumps (the highest box available:-)
10 Handstand Push Ups
10 Kipping Pull Ups
10 GHD Sit Ups
10 Back Extensions
Time: 13:21min) and cranked WOD.

55,57.5, 60, 62.5, 65kg

That a nice improvement as 65kg was my 1 RM:-) Squats are getting easier, yupee!!

Swim 0.5km

Wednesday 3/9/08 Cook and Phillip Park

Push jerk 3-3-3-3-3 reps (40,45,453F, 453F, 42.5)
I probably did not rest long enough between sets. Will crank 45 without probs next time:-)

3 Rds Run 400m
50 Sit Ups
50KB Swings (16) -> unbreaken:-) yupee


Tuesday 2/9/08 Cook and Phillip Park

5x10 Burpess (every minute 10)

Weighted pull-ups 1-1-1-1-1-1-1 reps (7.5, 10, 12.5, 15,15,15,12,5). Was a bit dissapointed as I need a fair it of assistance on 15.
Last time did def better:-(

Monday 1/9/08 Cook and Phillip Park

Swim 3x(5 min w/3min recovery between intervals)