Training Log February 09

Saturday 28/2/09 DAY OFF -> SCUBA DIVING:-)

It was great, saw Great Nurse Shaks and a few Port Jackson Sharks. It was mind boggling, sharks were soooo close

Friday 27/2/09 UTS Gym

Squat clean 1-1-1-1-1-1-1 reps 45, 47.5, 50, 52.5, 55(F), 52.5, 52.5

Dead Lift 5x5 65, 70, 75, 80, 80

Thursday 26/2/09 Cook and Phillip Centre

For time:
Row 500 meters
40kg Push press, 21 reps
Row 500 meters
 40 kg Push press, 18 reps
Row 500 meters
40 kg Push press, 15 reps
Row 500 meters
40 kg Push press, 12 reps

18:34min

Wednesday 25/2/09 Cook and Phillip Centre

Front squat 3-3-3-3-3 reps (50, 55, 55, 55, 55)

Dead Lift 5x5 (60, 70, 80, 85, 85)

3x L-lold, 10 Back Extension, 15 GHD Sit Ups

Tuesday 24/2/09 Cook and Phillip Centre

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

19:07min's

Ring dips are quite easy now but HSPU are not ANY better:-(:-(:-( 19:07min HSPU not all the way down, I doubt that will ever happen!

Swimming - stroke correction

Monday 23/2/09 Cook and Phillip Centre

I feel really wasted after the weekend. My legs are so sore:-) Went just for an easy swim (1K)

Saturday 21/2/09 - Sunday 22/2/09 Cross Fit Certification Level 1

Fran 21, 15, 9 30 kg Thusters, Pull Ups -> I honestly hate this workout. I wasnt ready to do it,  but when around me
60 people were getting ready, I just had to do it. Pushed that through in 5:40min (my PR is 4:30min).

10min AMRAP: 7 Ball Cleans (6kg) and 7 Burpees
12Rds +3 Ball Cleans

Tuesday 17/2/09- Friday 20/2/09

:-( was down with a flue. It was really depressing, I have being sick but one cannot help it.
The worst thing was that I had a Cross Fit Certification Level 1 coming this weekend. I still felt so weak on Saturday morning.

Monday 16/2/09 Cook and Phillip Centre

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

11:05min

Sunday 15/2/09 Maroubra Beach

Sand Running 30min

50, 40, 30, 20, 10 Sit Ups

Saturday 14/2/09 UTS

Squad Swimming 2.5K's

Dead Lift 65, 70, 75, 80, 85 (had to take it easy, dont want to pull my lower back again)
Push Press 5x5 30, 35, 40, 45, 45 (5F)
 

Friday 13/2/09 Cook and Phillip Park

For time:
45 Double-unders
40kg Squat clean, 45 reps
45 Ring Dips
45 Double-unders

14:10min

Thursday 12/2/09 UTS

Clean and Jerk40, 45, 50, 52.5, 55F, 52.5

Deadlift 5x3 60, 70, 75, 75, 75
Front Squad 5x3 40, 45, 55, 55, 55

Windmill 10kg DB, 2x3

Wednesday 11/2/09 Cook and Phillip Park

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull  30kg, 21 reps
Pull-ups 15 reps

4 Rds + row + 4 SDL HP

Squad Swimming 2,5K's

Tuesday 10/2/09 Cook and Phillip Park

Swimming 1.5

Time Trial 500m 8:54min - yupeee, thats a big improvement (20s down!!!)

Monday 9/2/09 Cook and Phillip Park

Three rounds for time of:
2 pood Kettlebell swings, 25 reps - DB 22.5K's
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

17:02min

I was supposed to do 5 rounds, but my lower back is still weak and sore.

Sunday 8/2/09 Bondi Beach

Ocean Swim 2K's

Distance wasn't an issue, but water temperature was deadly cold- 16 DEGREES:-( I was about to give up,  have never swum in such a cold water, but DID IT!!

Saturday 7/2/09 Cook and Phillip Park

Swimming Squad 2.3K's

UTS O-lifts
Snatch 20, 25, 27, 30, 30
Clean & Jerk 40, 45, 50, 50, 50
5x3 Push Press 30, 35, 40, 45, 45

Friday 6/2/09 Cook and Phillip Park - Outdoor Session

Rings - Muscle Ups -> still only singles, cannot do more in a row:-(

10 Rds 10 Double Unders, 10 Hand Stand Push Ups (not the whole range on motion:-(

Swim at Maroubra Beach 1K

Thursday 5/2/09 Cook and Phillip

Back Squat 5x5 (55, 60, 60, 60, 60)

Shoulder Press 5x5 (30, 30, 30, 30, 30)

Tabata 12K's KB Clean and Jerk, Push Ups ( didn't cout the reps)
Few dead hang pull ups

Cannot hit the training hard as my lower back is still playing up:-( grrrrrrr

Wednesday 4/2/09 Cook and Phillip

Squad Swimming 2.5K's

Tuesday 3/2/09

DAY OFF
Well, still had to do 2 Spin classes and sone cycling around the city. It looks I can never had day off:-)

 

Monday 2/2/09 Cook and Phillip Park

It was extremely hot, couldn't do much.

3 Rds
Row 400m
30 Box Jums
30 Wall Ball 10Kg

17:14min

Swim 500m

 

Sunday 1/2/09 La Perouse Beach

Running from Redfern to Little Bay (12K's)

Swim 300m

Comments

hi!

With niattr! Merry Christmas! )))

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