Activity
Steven Oats
Ian McLeod
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First 50 in 2min. Not a lot left for the last minute.AMReps in 3 mins: Push-up | 63 reps -
Sets 8 Bent Over Barbell Rows, 30 kg 8 Bent Over Barbell Rows, 35 kg 8 Bent Over Barbell Rows, 40 kg 8 Bent Over Barbell Rows, 40 kg 8 Bent Over Barbell Rows, 40 kg
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Sets 6 Strict Press, 25 kg 6 Strict Press, 30 kg 6 Strict Press, 32.5 kg 6 Strict Press, 32.5 kg 6 Strict Press, 32.5 kg
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Int. Touch and go for about the first 4 rounds then dumped the bar for singles. Adv was 2 rope climbs and 60kg squat cleans.12:00 AMRAP: 1 Rope Climb 4 Squat Cleans, 42.5 kg
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Was having trouble getting elbows through fast enough today @45kg. Mind wasn't in it. Dropped weight back to 40kg.Sets 3 Hang Power Cleans, 25 kg 3 Hang Power Cleans, 30 kg 3 Hang Power Cleans, 35 kg 3 Hang Power Cleans, 40 kg 3 Hang Power Cleans, 40 kg 2 Hang Power Cleans, 45 kg 3 Hang Power Cleans, 40 kg
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Int. Adv was 24kg KB. Tried a couple of practice reps with 24kg but don't really feel in control at that weight yet.Row, 300 m 15 Kettlebell Swings, 16 kg 15 Burpees Row, 200 m 10 Kettlebell Swings, 16 kg 10 Burpees Row, 100 m 5 Kettlebell Swings, 16 kg 5 Burpees
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Sets 3 Deadlifts, 75 kg 3 Deadlifts, 85 kg 3 Deadlifts, 90 kg 3 Deadlifts, 90 kg 3 Deadlifts, 95 kg
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shoulder presses all on my left shoulder due stinking injury to right shoulder20:00 AMRAP: 12 Body Rows Run, 200 m 12 Dumbbell Shoulder Press, 15 kg Run, 200 m
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Adv. HSPU unbroken. Min 5 PU at start of each set.20:00 AMRAP: 12 Handstand Push-ups Run, 200 m 12 Strict Pull-ups Run, 200 m
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just awful!6:00 AMRAP: 30 Air Squats 20 Lunges 10 Jumping Squats 10 Jumping Alternating Lunges
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tough but could hang out at 60kgSets 12 Front Rack Lunges | 50 kg 12 Front Rack Lunges | 55 kg 12 Front Rack Lunges | 55 kg 12 Front Rack Lunges | 60 kg
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started out at 105, it was relatively comfortable. Berto made me go up to 110 and they were toughEvery 1 min for 10 mins 3 Back Squats, 105 kg 3 Back Squats, 105 kg 3 Back Squats, 105 kg 3 Back Squats, 105 kg 3 Back Squats, 105 kg 3 Back Squats, 105 kg 3 Back Squats, 105 kg 3 Back Squats, 110 kg 3 Back Squats, 110 kg 3 Back Squats, 110 kg
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Jumping alternate lunge biggest challenge.6:00 AMRAP: 20 Air Squats 20 Lunges 10 Jumping Squats 10 Jumping Alternating Lunges
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Alternate lunges 6 each leg. Legs a bit wobbly after back squats.Sets 12 Front Rack Lunges, 35 kg 12 Front Rack Lunges, 35 kg 12 Front Rack Lunges, 35 kg 12 Front Rack Lunges, 35 kg 12 Front Rack Lunges, 35 kg
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Sets 5 Back Squats, 60 kg 5 Back Squats, 60 kg 5 Back Squats, 60 kg 5 Back Squats, 60 kg 5 Back Squats, 60 kg
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That hurt.2 rounds of: 25 V Situps 25 Hollow Rocks
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Int. Push press 75% of 5's 20, 14, 15, 10. Pull ups 8,6,5,7. Adv was sets of 5 unbroken strict PU.AMReps in 8 mins: Push Press, 30 kg, 1 min | 59 reps Strict Pull-up, 1 min | 26 reps
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Did the SDLHP with one arm due injury to shoulder15-12-9 reps of: Kettlebell Sumo Deadlift High-pull, 24 kg Goblet Squat, 24 kg Body Row
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Much better form today, worked hard on keeping 'tight'Sets 2 Front Squats | 90 kg 2 Front Squats | 100 kg 2 Front Squats | 105 kg 2 Front Squats | 110 kg 2 Front Squats | 112.5 kg
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All unbroken3 rounds of: Chin Over Bar Hold, 30 secs Rest 30 secs Plank Hold, 30 secs Rest 30 secs Ring Support Hold, 30 secs Rest 30 secs
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Int. Rx weight 42.5kg squat cleans21-15-9 reps of: Clean, 35 kg Ring Dip
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Sets 2 Front Squats, 35 kg 2 Front Squats, 45 kg 2 Front Squats, 55 kg 2 Front Squats, 60 kg 2 Front Squats, 65 kg
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Not a mash up, eight intervals of each exercise, 40 secs rest then into the next movementTabata Row (calories) Tabata AbMat Sit-up Tabata Double Under Tabata Box Jump, 24 in
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Odd minute pistol, even minute dumb bell press Left arm only, right shoulder still injuredEvery 2 mins for 10 mins 10 Dumbbell Shoulder Press, 15 kg 10 Dumbbell Shoulder Press, 15 kg 10 Dumbbell Shoulder Press, 15 kg 10 Dumbbell Shoulder Press, 15 kg 10 Dumbbell Shoulder Press, 15 kg
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Odd minute pistol, even minute dumb bell pressEvery 2 mins for 10 mins: 10 Pistols (Alternating Legs)s
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Strained calf muscle - substituted Kettlebell swings should have been double unders.Tabata Ball Slam, 9 kg Tabata Row (calories) Tabata Toes-to-bar Tabata Kettlebell Swing, 16 kg
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Int. MU transition with thin red band. Got to choose own rep pattern. MU on even minute, HSPU on odd minute.Every 1 min for 10 mins: 3 Muscle Up Transition To Ring Dips 5 Handstands
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Used 16kg kettlebells. Plate push 1st 3 rounds 10kg. Last 4 rounds 20kg.10:00 AMRAP: Plate Push, 20 m Farmers Carry, 16 kg, 100 m 10 Medicine Ball Sit-up / Throws, 14 lbs
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last set was supposed to be 2. Failed last rep at 40kgSets 2 Power Snatches, 35 kg 2 Power Snatches, 35 kg 2 Power Snatches, 37.5 kg 2 Power Snatches, 40 kg 1 Power Snatch, 40 kg
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Better than last attempt but still not under 2:00Interval : rest 2 mins Row, 500 m | 2:00 Row, 500 m | 2:02 Row, 500 m | 2:01
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5 rounds of: Row, 200 m 10 Front Squats, 45 lbs 6 Body Rows
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Sets Front Squat, 5 reps | 090 kg Front Squat, 5 reps | 95 kg Front Squat, 5 reps | 95 kg Front Squat, 5 reps | 95 kg Front Squat, 5 reps | 97.5 kg
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Sets 5 Thrusters, 30 kg 5 Thrusters, 40 kg 5 Thrusters, 40 kg 5 Thrusters, 40 kg 5 Thrusters, 40 kg
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20kg thrusters. Everything seemed to be moving more slowly today.Row, 1000 m 50 Thrusters, 20 kg 30 Pull-ups
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2 Front Squats, 100 kg 1 Sprint, 15 m 10 GHD Sit-ups 3 Front Squats, 100 kg 1 Sprint, 15 m 10 GHD Sit-ups 4 Front Squats, 100 kg 1 Sprint, 15 m 10 GHD Sit-ups
