Training Log December 08

18/12/08 - 3/1/09 Qeensland Xmas Hols :-) Cairns, Cape Tribulation, Townswille, Whitsundays

Swimming, Scuba Diving, Body Weights WOD's..............

Wednesday 17/12/08 Cook and Phillip Park

5 Rds for time: 5 Dead Lifts (80, 80, 75, 70, 70)
                           10 Burpees
Time: Did not write down my time:-(

Tuesday 16/12/08 Bondi Beach

Running 30 min's

Monday 15/12/08 Cook and Phillip Park

3 Rds for time: 50 Box Jumps
                           21 Dead Lifts 60kg
                          30 Pull Ups
Time: 17:56min
 

Sunday 14/12/08 Centennial Park

Rollerblading 12K's

Swimming Clovelly Beach 0.5K's

Saturday 13/12/08 Long Reef Beach

Long Reef Ocean Swim 1.8K's

It was a shorter course than last week, but waves were bigger and I had to fight a few strong rips, I was a bit struggling. But did it:-)

Friday 12/12/08 Cook and Phillip Park

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups -> Kneeling Muscle Ups
135 pound Hang power cleans, 10 reps ->40Kg

15:18min

Thursday 11/12/08 Clovelly Beach

Swim 0.5K's

Rain and wind, I didn't last long in water:-(

Wednesday 10/12/08 Cook and Phillip Park

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

6:28min

Tuesday 9/12/08 Tattersall Club Gym

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Kneeling Muscle Ups

17:21min

Monday 8/12/08 Cook and Phillip Park

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

6 Rds+15 Pull Ups+15 Ring Dips

Sunday 7/12/08 Bondi Beach

Bondi to Bronte Ocean Swim (2.2K's)

Saturday 6/12/08 UTS Gym

Clean and Jerk 40, 45, 45, 45, 47.5, 50, 50

Snatch 25, 27.5, 30, 30, 32.5, 32.5

Pull Ups & Dead Hang Chin Ups 5x5

Cross Chops 15K's 3x10

Friday 5/12/08 Cook and Phillip 

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps -> 17.5kg

50 pound dumbbell, swing, 15 reps->17.5kg

Wow, that was so hard. I was really struggling to hold 17.5 kg DB overhead! But did it:-) 8:28min

Weighted Chins +12.5, +15, +15, +15, +15

GHD Sit Ups 2x30

Thursday 4/12/08 Cook and Phillip

Overhead Squat
5x5 30, 35, 37.5, 40, 40kg

Deadlift
5x3 70, 75, 80, 80, 80
My lower back is still playing up:-(

Swim 1k (5x25m sprints)

Wednesday 3/12/08 Cook and Phillip Park

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups -> kneeling MU
4 Handstand Push-ups -> Incline
8 2-Pood Kettlebell swings -> 22.5kg

14Rds

 

Tuesday 2/12/08 Tattersalls Gym

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups,
the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.

Subbed Pull Ups with Ring Dips as Kippers are getting too easy for me

Dips 7, 6, 6, 6, 6, 6, 6, 5
Push Ups 14, 12, 12, 10, 12, 12, 12, 12
WIndscreen Wipers 9, 9, 9, 10, 10, 10, 10, 10
Squats 16, 17, 18, 17, 17, 17, 15, 17

Monday 1/12/08 Cook and Phillip Park

85% RPE ,Cover as much distance as possible.

Swim: 20 min

1K + 500WU