MS Training Log

Follow the training of InnerFight founder Marcus Smith:

Thursday 25th April 2013:

9:30am:

  1. 5 min AMRAP: Burpee muscle ups, squat snatch @60kg. 1,2,3,4,5 etc as far as you can go. Made it to 1 burpee muscle up on the round of 5.
  2. 15,12,9,6,3: Overhead lunges with fat bar @ 30kg, ab wheel roll outs. Did this as partner workout with Jones in 9:26
  3. 3 x 800m runs with 2 minutes rest. Did this on treadmill. First one @ level 17, second one 300m @ 18 and 500m @ 20, third one 400m @ 20, 200m @ 20 with 1% inc and last 200m @ 20 with 2% inc.

The picture below is of a friend who 18 months had a life threatening accident which saw him hospitalized for 3 weeks. I took this picture of him this morning as he worked out in one of the InnerFight classes. Hugely inspirational.

What an inspiration! 18 months ago he suffered a horrific accident & spent 3 weeks in hospital unable to move. Now at 40 years old he is in the shape of his life #ripped #respect #hardwork #discipline #dedication #commitment #agenoissue #whatsyrexcuseagai

Wednesday 24th April 2013:

Today is a double day:

8:30am:

  1. 10 rounds for time: 10 hand stand push ups, 25 double unders, 10 toes to bar: 17:56
  2. 3 X 500m rows with 2 minutes rest between efforts: 1:33, 1:32, 1:30.

3pm:

  1. 8 min amrap: 10 thrusters @ 40kg, 10 thrusters @ 50kg, 10 thrusters @60kg, 10 thrusters @70kg, 10 thrusters @80kg etc etc. Completed 40kg,50kg,60kg,70kg,80kg and 3 @90kg.
  2. 6 min amrap: 20 box jumps, 10 hand release push ups, 20 double unders: completed 5 rounds 3 box jumps

Tuesday 23rd April 2013:

Rest day.

Monday 22nd April 2013:

9am: Steady first session of the day: Completed this in 10:28
Nice little morning workout from @dannythedog81 Now it's rest time till this afternoons mayhem. #training #train #crossfit #workout #prepare #squat #lift

3pm:Got just the gear to fix this mess up. #pawpaw #ointment #blister #tear #repair #fast #muscle #up #hand #damage #PicFrame

  • 3 rounds for time: 8 split snatch @ 52kg, 7 bar muscle ups, 400m run: 11:36
  • 10.8.6.4.2 GHD with 20lb med ball and 20m hex bar farmer carry @ 180kg

Sunday 21st April 2013:

7:30am:

  • Jackie: 1,000m row, 50 thrusters (20kg) 30 pull ups: 6:34

9:30am:

  1. 10 rounds for time: 3 power snatch @ 70kg, 6 air squats, 9 KB swings @ 36kg. 13:10
  2. 3 rounds for time: 6 pistol squats, 6 deficit hand stand push ups. 3:07

11am:

  • 1 hour back squat and over head squat technique with coach. The hardest hour of all of today’s training and never used anything more than 20kg bar!!

Saturday 20th April 2013:

8am: Walked 18 holes of golf

3pm:

  1. EMOTM for 8 minutes, 8 bench press @ 70kg
  2. 10 rounds of: 15 burpees 30 double unders every 2 minutes. Target was to complete all rounds in under 1 minute and rest for 1 minute and this was achieved.
  3. 5 stone to shoulder on the minute for 6 minutes.

30 stone to shoulder to finish things off #stone #strength #strongman #lift #train #workout #finisher

Friday 19th April 2013:

Rest day so went paddle boarding.
Bit of SUP with @oceanmanuae thanks for the pic @hollytrolleydolly #water #paddle #weekend #fun #enjoy #smashlife

Thursday 18th April 2013:

10:30am:

  1. Every 2 minutes: 3 burpees 1 squat clean. Squat clean starts at 100kg and increases 5kg each lift. The workout ends when you fail the squat clean. Got 135 kg which is a new PR #happy. Failed 140kg.
  2. 10.8.6.4.2 Box jumps @30inch, Push press @ 80kg. 4:47
  3. 3 rounds: 10 DB snatch @ 100lbs, 10 chest to bar pull ups

3 quick workouts done for today. Cheers @dannythedog81 #workout #train #training #olympic #lift #crossfit #prep #regional #asia #korea

Wednesday 17th April 2013:

Today was another 2 session day

10:30am:

  1. Row 1,000m, every 200m do 5 burpees: 4:15
  2. EMOTM for 5 minutes: 8 front squats @ 70kg
  3. 6,5,4,3,2,1: Front squat @ 100kg, paralette hand stand push up. 7:40

3pm:

  1. EMOTM for 8 minutes: 8 strict press. First 5 rounds were @50kg then had to drop to 40kg
  2. 7 min AMRAP: Tyre (250kg) flips 1.2.3.4.5.6.7 etc with 5 C2B pull ups between rounds. Made it 2 tyre flips into the 9th round
  3. 3 min AMRAP: 2 deadlifts @ 200kg, 10 double unders. 6 full rounds.

Thanks for the workout @simon64c #squat #phspu #lift #strong #workout #gymnastics #fun #heavy

Tuesday 16th April 2013:

Today was a rest day so I went and played 18 holes of golf and walked the course. It was nice and warm out there. Shot 86 which is not too bad but I need to get out more.

Monday 15th April 2013:

Today I split my work over two sessions:

10:30am: Completed the workout in the picture below in 23:15.

Nice little treat from @crossfitgc #workout #crossfit #conditioning #goldcoast #training #fun #fitness

3pm:

  1. EMOTM for 8 minutes: 6 back squat @ 110kg
  2. For time: 10 rounds: 3 muscle ups 20 double unders: 9:40
  3. With a partner: 10.8.6.4.2 GHD’s with 10kg med ball.

Sunday 14th April 2013:

10:30am:

  1. Trigger-point therapy
  2. 10 rounds: 50m prowler 1 squat snatch @70kg 15:44
  3. 21-15-9 kettlebell 24kg thrusters toes to bar. 6:27
  4. 10.20.30 kettlebell 24kg swings, clap hand release push ups. 5:24

Classic quote from Danny (programmed for us today) as he announced the final workout: “You are going 10,20,20 because it’s f**king harder”

Saturday 13th April 2013:

3pm:

  1. 10 minutes to get a heavy single power clean. Got 122.5kg
  2. 10,9,8,7,6,5,4,3,2,1 Power cleans @ 100kg with 200m run between sets. 22:46
  3. EMOTM for 10 minutes, 5 bench press. First 5 sets at 80kg then second 5 sets @ 90kg.

10 mins to hit a heavy power clean. #workout #train #lift #olympic #training #heavy #fun #sport

Friday 12th April 2013:

Total rest

Thursday 11th April 2013:

Active rest. Walked 18 holes of golf
Number of steps taken walking 18 holes of golf! 15,722. #golf #fitbit #steps #walking #fitness

Wednesday 10th April 2013:

10am: 20 back squats @ 100kg, run 200m, 15 back squats @ 120kg, run 200m, 10 back squats @ 140kg, run 200m, 5 back squats @ 160kg, run 200m, 1 back squat 170kg (failed) 20 minutes to complete. Thanks for that Rob Orlando, didn’t manage it at body weight all the way but it was a lot of fun. Game on strongman

Tuesday 9th April 2013:

9am:

  1. EMOTM for 14 minutes: 4 front squats @ 60kg
  2. 5,4,3,2,1 Kettle bell swings @ 24kg with 20 meters hex bar carry @ 160kg between sets
  3. 5,4,3,2,1 kettle bell swings @ 24kg with 20 meters single hand kettle bell (48kg) carry between sets

Monday 8th April 2013:

9:30am:

  • 20 rounds of: 5 strict behind the neck press (40kg), 5 overhead squat (40kg), 5 GHD’s with 10kg med ball.

Sunday 7th April 2013:

It is the end of the week long CrossFit Open The next stage is the regional competition which is at the end of May. This week is a relaxed “deload” week to let my body recover and chill out a bit. My program will be even more random and not too long.

10:30am

  1. Completed this months workout of the month in association with @UR7s. Details will be posted this week.
  2. Bench press and dead hang pull ups. Bench was 1,2,3,4,5,6,7,8,9,10 and pull ups were 10,9,8,7,6,5,4,3,2,1. Bench @ 80kg.

Saturday 6th April 2013:

REST DAY

Friday 5th April 2013:

9am:

  • Workout 13.5 from CrossFit Open 4 minutes to complete 3 rounds of 15 thrusters @45kg, 15 chest to bar pull ups. If completed workout extends another 4 minutes with the same format. Score: 135 total reps.

Awesome group of people to kick Friday off with. #workout #fun #friday #crossfit #open #13.5 #gym #training

Thursday 4th April 2013:

Rest day.

Wednesday 3rd April 2013:

6:30am in Beirut: (Supposed to be a rest day but felt ok)

  1. 18 minute AMRAP with JG and Budd. Ladder 2,4,6,8,10,12,14,16 etc of Thrusters @ 30kg and burpees. We all finished the round of 18’s. A great start to the day.

Good morning #Beirut #lebanon #city #middle #east #travel #pic

Tuesday 2nd April 2013:

10am:

  1. 5 minutes to get a 1RM bench press: 125kg
  2. EMOTM for 10 minutes. 3 bench press @ 100kg
  3. EMOTM for 10 minutes. 3 power snatch @ 60kg
  4. 9-7-5: Thrusters @ 80kg into bar muscle ups: 6:34
  5. 5-10-15-20-25-20-15-10-5 Unbroken (if you snag the rope go back to zero!) double unders with 3 handstand push ups and 3 wall balls between each set of double unders: 6:54

Monday 1st April 2013:

10am:

  1. 1 min amrap axel deadlifts @140kg, 60m prowler, 1 min amrap deadlifts @140kg. Rest 5 mins and repeat. Did 16 and 13 reps on round one, then 20 and 15 reps on round 2.
  2. 5 rounds: 20m farmers walk @ 90kg, 20m overhead barbell walk 90kg.
  3. 10,9,8,7,6,5,4,3,2,1 behind the neck push press with 1,2,3,4,5,6,7,8,9,10 GHD’s

5:30pm:

  1. 5km row: 18minutes 19 seconds.

Fat bar deadlifts. #deadlift #axel #lift #workout #innerfight #fat #bar

Sunday 31st March 2013:

Was teaching a full day workshop to a group of 16 sales individuals about getting more from life. Awesomw day. No training.

Saturday 30th March 2013:

9am:

  • EMOTM for 20 minutes: 5 back squat @ 100kg
  • EMOTM for 10 minutes: 5 bench press @ 80kg

Friday 29th March 2013:

9am:

  1. Used back squat @ 140kg, KB @ 24kg and double unders in the following rep schemes: 5,50,100. 4,40,80. 3,30,60. 2,20,40. 1,10,20. This was a cool workout. Had a few minutes between each round
  2. The challenge is on for triple unders. Day 1 of practice today was good. Got 3 out 2 in a row. Happy.

First hit @ triple unders. Steady! Good camera work from @jaclr #skip #gym #crossfit #skill #rope #fun #kids #triple

Thursday 28th March 2013:

7:30am:

  1. Workout 13.4 of the CrossFit Open 2013: 7 minutes to get as many reps as possible of: Clean and Jerk @ 61kg, toes to bar. Rep scheme: 3,6,9,12,15,18 etc. Scored a total of 102 reps.

11am:

  1. Alternate minutes for 14 minutes: 4 strict hand stand push ups, 6 front rack lunges @ 60kg
  2. Alternate minutes for 14 minutes: 4 dips with 24kg KB, 4 pull ups with 12kg KB.
  3. Trialed the April workout for @ur7s. The only clue I can give is the image below.
  4. 5 minute AMRAP: 6 alternating dumbbell snatches @ 100lbs, 20 double unders: 5 rounds to snatches

Time to test out #aprils @ur7s #wom Any guesses? #treadmill #barbell #eleiko #workout #rugby #sevens #gameon

Wednesday 27th March 2013:

Rest

Tuesday 26th March 2013:

11am:

  1. Every 30 seconds for 5 minutes: 1 clean and jerk @80kg
  2. 8 minute AMRAP: power clean @60kg, hand stand push up. Ladder:3,6,9,12 and so on. Finished the round of 12.
  3. 6 rounds for time: 5 power snatch @60kg, 10 pistol squats. 10:43 (pistols still need work)
  4. 10 minute AMRAP: Burpee box jump, chest to bar pull ups. Ladder: 2,4,6,8 and so on.  Completed the round of 14 burpee box jumps and 2 pull ups

Just a different way to travel #inov8 #inverted #different #travel #trainers #handstand #walk #fun #fitness #gym #gymnastics

Monday 25th March 2013:

9:30am

  1. 7 rounds of: 1 power clean @ 100kg, 2 deadlifts @ 200kg, 3 muscle ups.
  2. 10 rounds of: 500m row, 10 GHD’s, 10 Burpees: 33:43

Sunday 24th March 2013:

10:30am

  1. Trigger-point therapy
  2. Went back to 13.3 from the CrossFit Open: 12 minutes to do as many reps as possible of: 150 wall balls, 90 double unders, 30 muscle ups. Did it with normal 20lb ball this time and was worse!!! Ha ha. Got to 17 muscle ups. Will stick with Thursdays score for the comp.
  3. 10 sets 5 reps front squat @100kg
  4. 10 sets 5 reps bench press @ 95kg
  5. 12 minute amrap: 3 bar muscle ups, 6 overhead squat @40kg, 12 kb swings @24kg: Got 7 rounds 10 reps.


Saturday 23rd March 2013:

Rest day

Friday 22nd March 2013:

9am: “5 Minute mayhem”

  1. 5 minute AMRAP: 10 KB swings @ 24 KG, 10 push ups. 8 rounds, 5 push ups
  2. 5 minute max reps power clean @ 95kg: 35 reps
  3. 5 minute AMRAP: 2,4,6,8,10,12 etc Burpee box jump, pull up. Did this in a team of 3 and completed the round of 8’s.
  4. 5 minute AMRAP: 5 hang snatch @ 45kg, 7 toes to bar. 6 rounds 5 toes to bar
  5. Team row 2km with HP.

Thursday 21st March 2013:

8am:

  1. Had a first go at 13.3 from the CrossFit Open: 12 minutes to do as many reps as possible of: 150 wall balls, 90 double unders, 30 muscle ups. Made it to 19 muscle ups. (Slight technical issue with the ball, see pic below. The workout demanded a 9kg ball and we only had an 8kg ball so strapped 2 500gram plates to it which made it “different”)

10am:

  1. EMOTM for 21 minutes: First minute 4 strict pull ups with 12kg KB, second minute 4 strict HSPU’s, third minute 4 dips with 24kg KB.
  2. EMOTM for 10 minutes: 1 back squat @ 140kg, 5 burpees.

#crossfit #13.3 #med #balls #skip #double #under #muscle #up with an interesting med ball! #workout #outdoor #innerfight

Wednesday 20th March 2013:

REST DAY

Tuesday 19th March 2013:

11am:

  1. Trigger-point therapy
  2. EMOTM for 20 minutes: Odd minutes 4 dips with 20kg KB, even minutes 4 strict pull ups with 12kg KB
  3. 1,000m row, 50 thrusters @ 30kg, 30 pull ups, 500m row 25 thrusters @ 30kg, 15 pull ups, 250m row 13 thrusters @30kg, 8 pull ups: 14:28
  4. 7 min AMRAP: 5 burpees, 10 wall balls, 20 double unders: 6 rounds 5 burpees completed.

Monday 18th March 2013:

8:30am.

  1. Work up to a heavy single overhead squat in 5 sets. 90kg
  2. EMOTM for 10 minutes: 4 over head squat @ 65kg
  3. EMOTM for 10 minutes: 3 squat snatch @ 50kg
  4. “The Seven”: 7 rounds of: 7 hand stand push ups, 7 thrusters @ 60kg, 7 knees to elbows, 7 deadlifts @ 110kg, 7 burpees, 7 KB swings @ 36kg, 7 pull ups: 28:24 (This was by no way a PR but considering yesterdays training to complete the workout under 30 minutes I was happy with. I also trained earlier than normal which has an effect. Was a good 28 minutes of fun though)

Sunday 17th March 2013: 

9:30am

  1. EMOTM for 20 minutes: Odd minutes 4 dips with 16kg KB, even minutes 4 strict pull ups with 12kg kb
  2. EMOTM for 10 minutes: 1 power clean, 2 front squat, 3 bent over rows. All with 80kg barbell.
  3. Bench press @ 60kg with chains: 4 sets of max reps with same time rest. Set 1: 24 reps, set 2: 14 reps, set 3:

4:30pm:

1. 3 sets of 500m row with same time recovery. 1. 1.28, 2. 1.29, 3. 1.3

Rest 10 minutes.

2. 3 rounds: 15 chest to bar pull ups, 10 burpee box jump overs: 5:55

Rest 10 minutes.

3. Grace. 30 clean and jerk for time: 2:45

Rest 10 minutes

4. 50 towel toes to bar for time:  5:11 (in this I use a towel round the bar as it makes gripping it harder so also works on grip strength)

Nice finisher. 50 toes to bar but with towels! #grip #strength #bar #abs #arms #forearms #workout #finisher #fun #fitness #sunday

Saturday 16th March 2013:

Used today for a whole load of repair work, mobility and Triggerpoint Therapy. This stuff is often as important if not more than the training.

Friday 15th March 2013:

Was teaching the Smash Life Seminar in Doha the whole day which was epic.

Thursday 14th March 2013:

8am:

  1. Had a play with 13.2 of the CrossFit Open: 10 minute AMRAP: 5 shoulder to overhead (52kg), 10 deadlift (52kg) 15 box jumps: Got 317 reps done. Will do this again before submission closes on Sunday.
  2. 1,000m row for recovery: 3:50

9:30:

    1. EMOTM for 20 minutes: Odd minutes 4 dips with 16kg KB, even minutes 4 strict pull ups with 12kg kb
    2. EMOTM for 10 minutes: 1 back squat @ 140kg
    3. @UR7’s WOM: 1,000m row with 5 burpees every 200m. 4:23. This is not a PR but am happy with the time considering the workload before hand.
    4. 10 sets of 20m single hand farmers carry @ 90kg.

1 handed farmers walks #strength #training #workout #farmers #eliko #weights #walk

Wednesday 13th March 2013:

Rest

Tuesday 12th March 2013:

1. Triggerpoint therapy (http://wp.me/p2EUhM-dL)

2. EMOTM 10 mins. 4 power snatches @50kg

3. EMOTM 10 mins. 4 bent over rows @90kg

4. 5,4,3,2,1 thrusters @85kg with 10 unbroken double unders after each set:4:34

5. 5,4,3,2,1. Deadlift at 180kg / muscle ups: 4:29

6. Run 2km: 7:46

Hanging out & having fun with @martinruski #fun #life #awesome #gym #fitness #workout #train #training

Monday 11th March 2013:

10am

1. Trigger point therapy (http://wp.me/p2EUhM-dL)

2. EMOTM: 4 reps behind the neck strict press @50kg

3. EMOTM: 4 reps overhead squat @40kg

4. Double under hand stand push up workout. Double unders are 5,10,15,30,25,20,15,10,5 and must be unbroken. Between each set of double unders 5 HSPUs. 7:05

6. Modified Fran: 21-15-9. Thrusters @60kg, pull ups with 12 kg kettlebell on waist. 8:18

7. 1km row: 3:18

Getting ready for some weighted pull ups in a heavy Fran #pullups #workout #crossfit #fran #gym #kettlebell @martinruski

Sunday 10th March 2013:

9:30am

1. Triggerpoint therapy (http://wp.me/p2EUhM-dL)

2. Power clean: EMOTM for 10 minutes. 3 power cleans @90kg

3. Front squat: EMOTM for 10 minutes 4 front squat @80kg

4. 2008 Crossfit games chipper: 15 squat cleans @70kg, 30 toes to bar, 30 box jumps, 15 bar muscle ups, 30 dumbbell push press @40lbs, 30 double unders, 15 thrusters @60kg, 30 pull ups, 30 burpees, 90m walking lunges with 20kg overhead: 22:08

5. Prowler: 5 sets of 60m with 2 minutes between sets.

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Saturday 9th March 2013:

Today was not a planned training day nor a planned rest day. I woke up at 7 and felt good to train so I went to the gym and did this:

8am:

  1. Back squat: 5 reps @ 100kg on the minute every minute for 20 minutes
  2. Bench press: 5 reps @ 80kg on the minute every minute for 20 minutes

A special treat for @dannythedog81 nothing but bench #bench #dog #weight #strong #strength #weightlift #workout #workhard #weekend #saturday

Friday 8th March 2013:

13.1 of the 2013 CrossFit open:

Complete as many reps as possible in 17 minutes of: 40 burpees, 30 snatch @ 75lbs, 30 burpees, 30 snatch @ 135lbs, 20 burpees, 30 snatch @ 165lbs, 10 burpees, max snatch in the remaining time @ 210lbs. Click here for video demo.

Score: 161 reps

(This score puts me 5th on the Asia leader board. To qualify for the regional event I need to place in the top 48 after the 5 workouts)
And that was that. 13.1 done. #crossfit #open #workout #snatch #burpee #workout #workhard #fun #friday #weekend

Thursday 7th March 2013:

7:45am: Yup not my normal training time.

Had a play with workout 1 from the CrossFit Open which is a comp that I am in and this stage of it runs for the coming 5 weeks.

The workout: Complete as many reps as possible in 17 minutes of: 40 burpees, 30 snatch @ 75lbs, 30 burpees, 30 snatch @ 135lbs, 20 burpees, 30 snatch @ 165lbs, 10 burpees, max snatch in the remaining time @ 210lbs. Click here for video demo.

Got 155 reps done in the time period. Learnt a few things and will give this another go. Want over 160 reps!!

Wednesday 6th March 2013:

REST

Tuesday 5th March 2013:

10:30am:

  1. Triggerpoint Therapy.
  2. 3 minutes to get a 1RM push press: 105kg
  3. 3 minutes max reps back squat @ half body weight (46.5kg) no racking allowed: 83 reps
  4. 3 minute AMRAP: 5 HSPU’s/10 double unders: 6 rounds 3 HSPUS
  5. 3 minute max reps DB snatch @ 100lbs: 32
  6. 3 minute max reps burpee muscle ups: 13

6 minutes rest between each workout.

Monday 4th March 2013:

10am:

  1. Triggerpoint Therapy. (Use this every day to mobilize and warm up before my workouts. Have not been mentioning it up to now but am using it ALL THE TIME, because it works.)
  2. Power Snatch: 2 sets of 3 reps @ 50kg, 2 sets of 2 reps @60kg, 3 singles @ 70kg
  3. 12 minute AMRAP: 2 muscle ups, 4 burpees, 6 toes to bar. 10 rounds, 1 muscle up
  4. Ladder: Add 1 rep each minute until you can not complete the reps inside the minute: Power cleans @60kg, bar burpees. Completed 9 full rounds and 9 burpees on the last round. Gutted to have missed out on 10. Got spicy from round 7 thats for sure.
  5. 5 rounds: 3 muscle ups, 10 GHD’s. This was not for time.

Sunday 3rd March 2013:

10:30am:
Epic start to the week. Go long or stay home. #training #train #workout #workhard #smashlife #smashit

Saturday 2nd March 2013:

REST DAY

Friday 1st March 2013:

9am: Team workout:
Happy birthday workout for JP. Nice outdoor session #birthday #treat #workout #friday #fun

Thursday 28th February 2013:

10:30am:

  1. 12-9-6: Thrusters (60kg, 70kg, 80kg) box jumps 30 inch: 3:30
  2. 3 rounds for time: 30 KB snatches @ 36kg, 20 cal row: 10:10
  3. 15 muscle ups, 15 hand stand push ups, 15 muscle ups: 7:28

This was a fun day of training. Rested 10 minutes between workouts.
Hanging out! #muscleup #gymnastics #workout #fun #smashlife #training #innerfight

Wednesday 27th February 2013:

10:30am

  1. EMOTM for 12 minutes: 3 front squat @ 100kg, 4 dead hang wide grip pull ups.
  2. 100 skips, 2 wall walks, 80 lunges, 4 wall walks, 60 push ups 6 wall walks, 40 squats, 8 wall walks, 20 burpees, 10 wall walks. 13:57
  3. 8 min AMRAP: 2 pistols each leg, 2 toes to bar, 4/4. 6/6, 8/8 etc. Got to 10 pistols.

Tuesday 26th February 2013:

11am:

  1. EMOTM for 10 minutes. 3 bench press @ 90kg
  2. 500m row, 150 wall balls (every break do 6 muscle ups), 15 squat snatch @ 60kg (every failed rep do 10 cal row at the end) . 20:51
  3. 3 minute AMRAP: 4 HSPU’s, 4 burpee box jump over.

Monday 25th February 2013:

Rest. Not intentional. It is just the way it panned out.

Sunday 24th February 2013:

10:30am:

  1. EMOTM for 13 minutes: 3 back squat @120kg, 6 ring dips
  2. 12 min AMRAP: 1 squat snatch (60kg) / 10 double unders, 2 squat snatch / 20 double unders, 3/30, 4/40, 5/50 etc. Finished 6 full rounds and 4 squat snatch
  3. 3 min AMRAP: 4 chest to bar pull ups, 4 KB swings @36kg. Completed 8 rounds and 2 pull ups.
  4. 3 min AMRAP: 5 bar facing burpees, 10 ground to overhead with 45kg. Completed 3 rounds 3 burpees.

Saturday 23rd February 2013:

REST DAY

Friday 22nd February 2013:

InnerFight Friday Challenge special this week for Chris Mues B day:

Workout performed in teams of 3. 370 seconds on each exercise for max reps with 2 minutes between exercises:

  • Row for meters
  • Back squats: Men @ 80kg, girls @ 50kg
  • Man makers
  • Burpees whilst other 2 team members are in plank

New #difc fashion from @chrismdubai this morning #stylish #fashion #german #shoes

Thursday 21st February 2013:

9:30am

  1. Diane: 21-15-9: Deadlift @ 100kg, HSPU’s: 5:07
  2. Rest 7 minutes
  3. Elizabeth: 21-15-9: Squat clean @60kg, ring dips: 9:52
  4. Rest 7 minutes
  5. 15 burpee muscle ups: 3:52

That was a whole load of fun session. Great way to kick off the weekend.

Wednesday 20th February 2013:

Rest day because I was tired! SIMPLE

Tuesday 19th February 2013:

10:30am

  1. Front squat: 9 sets of 2-3 reps. Worked up to 120kg
  2. Power clean: 6 sets of 2 reps. Worked up to 110kg
  3. For time: 10 muscle ups, 10 power cleans (60kg), 10 muscle ups, 10 thrusters (60kg), 10 muscle ups, 10 over head squats (60kg) 11:21
  4. 5 goblet squat, 5 KB swings (24kg), 5 burpees. 3 rounds is 1 set (45 reps), do 3 sets on 2:30, target time is sub 1:30 per set. Managed 1:27, 1:28, 1:29.

Just hanging out with @martinruski & MJ #kettlebell #handstand #fun #fitness #innerfight #evolve #training

Monday 18th February 2013:

12pm:

  1. 4 lifts to hit a 1 rep max deadlift: 241kg (PR)
  2. 21-15-9: Burpees, pull ups, hang power snatch @ 45kg: 9:50
  3. 30m bear crawl 10 cleans with double push press, 30m bear crawl 15 cleans with double push press, 20 cleans with double push press: 5:01

Sunday 17th February 2013:

10am:

  1. Snatch: 9 sets of 3 reps. 2 power 1 squat.
  2. EMOTM for 10 minutes: 3 reps overhead squat @ 70kg
  3. 2 rounds: 10 chest to bar pull ups, 10 pistol squat (each leg), 10 ground to overhead with 2 X 45lbs dumbbells: 3:57
  4. 3 rounds: 400m row, 10 behind the neck push press @ 60kg. 5:42

Perfect place to sleep #treadmill #sleep #run #passout

Saturday 16th February 2013:

REST

Friday 15th February 2013:

9am: InnerFight “Friday Challenge” team workout. In two’s each person completes the below. Both partners must finish the specified reps on each exercise before moving to the next.

  • 500m row
  • 50 KB swings @ 24kg
  • 50 double unders
  • 30 overhead squat @ 60kg
  • 30 power snatch @ 50kg
  • 20 box jump
  • 20 wall balls
  • 500m row
  • Completed with @coachruski in 23: 18

Epic crew for this weeks "Friday challenge" #innerfight #workhard #workout #fun #awesome

Thursday 14th February 2013:

10am-11:30am: Olympic lifting session with coach.

12pm:

  1. 5,4,3,2,1 Muscle up / deadlift @ 180kg. 3:38
  2. 50 burpees: 2:17

And a nice Valentines treat from Sweet Stuff

What a #valentine treat from @lovesweetstuff #cupcakes #treat #love #awesome #thanks

Wednesday 13th February 2013:

10:30am

  1. 5 rounds of: Max bench press @ body weight with max dead hang pull ups. 10/10, 8/8, 7/7, 7/6, 7/6
  2. For time: 2km row, 50 hand stand push ups, 25 hang cleans @ body weight. 18:19
  3. 300 double unders with 5 burpees each minute: 4:38

That was an interesting workout #training #workhard  #strength #fun

Tuesday 12th February 2013:

10:30am

  1. EMOTM for 15 minutes 2 back squat @ 140kg
  2. 3 rounds: 45 second double unders, 45 seconds thruster @40kg, 45 seconds KB swings @ 24kg. Scores per round were: 1. 60/15/20. 2. 40/12/17 3. 40/15/20
  3. 3 rounds: 10 chest to bar pull ups, 200m row, 2 muscle ups, rest 2 minutes.
  4. 3 sets of 10 reps dragon flies

Monday 11th February 2013:

11am:

  • Partner workout: 20 minute. 400m row whilst partner does 10 front squat @ 60kg, 10 bar facing burpees, 10 pull ups.

Saturday 9th February 2013:

9am:

  1. 10 sets of 4 reps behind the neck strict press @ 45kg
  2. 10 sets of 3 reps front squat @110kg

Did this workout non stop, so from press to squat and back until the 10 rounds were done.

Big shout out to Mark and Sam from Come Alive Fitness who have taken care of us this week.
Big thanks to Sam & Mark from Come Alive Fitness for taking care of us during our stay. #fitness #australia #gym

Friday 8th February 2013:

4pm: 1,000 push ups. 47:35. This was an interesting challenge!
1,000 push ups. 47:35. Interesting challenge. #pushups #workout #endurance #training #mental #fun #fridayfun

Thursday 7th February 2013:

9am:

  1. Back squat: 10 sets of 3 reps @ 130kg (a** to grass)
  2. Bench press: 10 sets of 3 reps @ 100kg

Wednesday 6th February 2013:

8am:

  1. Behind the neck jerk: 10 sets of 4 reps @ 80kg
  2. Overhead squat: 8 sets of 4-6 reps with 4 second pause at the bottom. This was done with 30kg as a mobility exercise.
  3. 5 rounds: Row 250m (Kept all of these under 1:38 / 500m pace, 19 SPM) 6 alternating pistols.

Tuesday 5th February 2013:

9am:

  1. 10.9.8.7.6.5.4.3.2.1: Strict press @ 50kg & front squat @ 90kg. This was a lot of fun, made me breath nice and heavy for the first few rounds, got a bit easier when the reps got below 4.
  2. 50 dragon flies. Abs are going to be on fire tomorrow.

10-1 front squat & strict press with @hollytrolleydolly #workout #training #gym #fitness #fun #heavy #weights

Monday 4th February 2013:

6am:

  1. Bench press: 6 sets 3 reps @ 100kg
  2. 10,9,8,7,6,5,4,3,2,1: Back squats @ 100kg & strict close grip chin ups.

Sunday 3rd February 2013:

200 hand stand push ups: First 100 were 10 every two minutes which was easy so for the second 100 changed to 10 every 1:30 which was nice.
1000 double unders for @hollytrolleydolly & 200 HSPUs for me. #workout #outdoor #fun #sunday #training #smashlife

Thursday 31st January 2013:

14 hour flight Dubai – Sydney

Wednesday 30th January 2013:

11am:

  1. Olympic lifting technique session.
  2. Work up to 1rm Push Press. 100kg. Failed at 105kg
  3. 1,000m row with 5 burpees every 200m. 4:16

Tuesday 29th January 2013:

5:30am:

  1. Clean – 80% x 1 x 2, 85% x 1 x 3
  2. Clean Pull – 100% (of clean) x 3 x 2, 105% x 2 x 2
  3. Front Squat – 85% x 2 x 2, 90% x 1 x 2
  4. Partner Grace: 30 clean and jerk with 65kg fat bar, did it in sets of 5 with our Muscat boy Ben

9:30am

  1. 3 minutes max reps squats with 55kg stone on shoulder: 43 reps
  2. 100 hand stand push ups. Did not time this. Did it in sets of 10 alternating with Ben
  3. 10,8,6,4,2. Pull ups with 10m farmers carry @100kg each round.

Monday 28th January 2013:

11am:

  1. Cleans: Working on technique
  2. Snatch: working on technique

This was a 90 minute technique session and went well

Sunday 27th January 2013:

10:30am:

  1. Snatch – 80% x 1 x 2, 85% x 1 x 3
  2. Snatch Pull – 100% (of snatch) x 3 x 2, 105% x 2 x 2
  3. Pause Back Squat – 75% x 3 x 2, 80% x 2 x 2
  4. EMOTM for 15 minutes: 2 bench press @ 100kg, 2 muscle ups
  5. 100 burpees for time: 5:58

Happy with today after the marathon on Friday.

Saturday 26th January 2013:

Rest day

Friday 25th January 2013:

Dubai Marathon: 3:53! Boom goal achieved.
2013 #dubai #marathon mission complete. Great day & lots of fun. #awesome #run #running #endurance #smashlife

Sunday 20th January 2013 – Thursday 24th January 2013:

Rest, sleep, eat, TP Therapy preparing for Dubai Marathon.

Saturday 19th January 2013:

9am-4:30: Took part in Rob Orlando’s strongman seminar which was a day of workouts. Hit a personal best on Yoke carry with 340kg. Here are some pics. Pretty simple formula from @crossfitrobo #strongman #crossfit #basel #eurotour Good to catch up with @crossfitrob @ his #strongman challenge tonight in #basel

Playing with atlas stones. #strongman #strength #awkward #eurotour #smashlife #innerfight

Friday 18th January 2013:

5:30pm: Rob Orlando’s strongman challenge in Basel, Switzerland. Here are the events: Workouts from tonight's #strongman #challenge #crossfit #basel #fun #heavy #teaminnerfight #smashlife #eurotour And here are the results. Coach Ruski took first place in the scaled comp and I took first place in the open event. 2 1st places @ Strongman comp! MS in main comp & @coachruski scaled. #boom #teaminnerfight

Thursday 17th January 2013:

Rest day as we were traveling from Brno (Czech Republic) to Vienna then train to Zurich.

Wednesday 16th January 2013:

7:30am:

  1. Ran 20km through the snow! Booooooom

Amazing forest here in #czech covered in #snow. #awesome #smashlife
5pm:

  1. 5X5 back squat
  2. 5X5 strict press
  3. 10.9.8.7.6.5.4.3.2.1 Hand stand push ups, dips with 10 double unders each round.
  4. 100 toes to rings finisher

100 toes to rings finisher. #solid #gym #training #fun #czechrepublic #innerfight #smashlife

Monday 14th January 2013:

9am:

  1. Power snatch: Floor, hang into OHS. 8 sets
  2. Power clean: Floor, hang. 6 sets
  3. Squat clean into jerk: 4 sets 2 reps.

Sunday 13th January 2013:

9am:

  1. Snatch – 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
  2. Clean & Jerk – 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, heavy single
  3. Front squat – heavy single
  4. SLDL – 3 x 5

Saturday 12th January 2013:

7:30am: Marathon training: Run 20km in 5km splits with increasing speed per 5km. Went 28mins, 25 mins, 24mins, 23mins. Last 5km was a lot of fun.

Thursday 10th January 2013:

11am:

  1. 5 rounds of: 5 20kg KB throws, 5 stone to shoulder, 40m sprint
  2. 10,8,6,4,2 Stone to shoulder

Nice session outside with the stone #fun #functional #fitness #innerfight #evolve #strongman #strength

Wednesday 9th January 2013:

8am: Marathon training: 3 10minute builds. Minute 1 level 11, 2-11,3-12, 4-13, 5-14, 6-15, 7-16, 8-17, 9-18, 10-19. Did this for first 2 rounds then uncreased 1 level for last round finishing on 20. All levels are KMPH. Last round was fun. All done in 30 minutes

10:30am

  1. Power clean – 65% x 3 x 5
  2. Hang snatch (below knee) – 60% x 2 x 5
  3. Snatch push press + Overhead squat – 70% x 3+2 x 3
  4. For time: Complete 100 pull ups. Every 30 seconds do 3 burpees. 4:57. This was a sick workout.

Tuesday 8th January 2013:

11am:

  1. Clean – 70% x 3 x 5
  2. Clean Pull – 85% (of clean) x 4 x 5
  3. Front squat – 75% x 3 x 5
  4. For time: 10.9.8.7.6.5.4.3.2.1 HSPU’s, Ring Dips with 20 double unders each round. 11:41
  5. KB complex finisher: 3 rounds of: 5 swings, 5 squat cleans, 5 jerks, 5 squats. Round 1 16kg KB’s, round 2 20kg KB’s and round 3 we pumped it to 24kg KB’s. That was fun.

The boys! #training #support #legends #brothers #awesome #fitness #innerfight #smashlife

Monday 7th January 2013:

9am:

  1. 30 seconds on 30 seconds off @ 20kmph for 30 sets
  2. 12km @ 12kmph

11am:

  1. Jerk behind the neck – heavy single; 80% of HS x 1 x 3
  2. Power snatch – 65% x 3 x 5
  3. Push Press – 70% x 5 x 3
  4. 5 rounds of 50m farmers carry @75kg & 6 DB snatch @ 100lbs

Pick up heavy things and walk #simple #training #strength #fun #workout #innerfight #evolve

Sunday 6th January 2013:

11am:

  1. Snatch: 3 reps for 5 sets @ 70%
  2. Snatch pull: 4 resp for 5 sets @ 85%
  3. Back squat with pause: 5 reps for 5 sets @ 65%. This got fun!
  4. Amanda: 9-7-5. Muscle ups / snatch. This sucked after the above 3!

Friday 4th January 2013:

8am:

Team workout: Between a team of 4:

  1. Max overhead squats in 8 minutes (40/20kg)
  2. Max bench press in 7 minutes (70/30kg)
  3. Max burpees in 6 minutes
  4. Max ground to overhead in 5 minutes (50/30kg)
  5. Row 2k between the team

A nice little vom from Carly (The Russians Misses)

Spewfest promised spewfest delivered #training #carnage #spewfest #vomit #yuk #suffer #train #smashlife

Thursday 3rd January 2013:

8:30am

  1. Clean and Jerk: 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1×3
  2. Clean Pull – 100% (of clean) x 3 x 2, 100% x 2 x 2
  3. Front Squat – 70%x2, 75%x2, 80%x2, 85%x2x3
  4. Straight leg deadlift – 3×5

Today was an easier day as yesterday was heavy load and will do some longer metcon tomorrow. Lots of TP Therapy and mobility work done though to keep my body feeling good.

Wednesday 2nd January 2013:

8am: Marathon training: 10 sets of 90 seconds on 90 seconds off @ 9% incline 12kmph

10:30am:

  1. Power Snatch:
  2. Power clean and jerk:
  3. Overhead squat:
  4. 5 rounds of: 25m lunges @60kg, 25m bear crawl, 25m run
  5. 3 rounds of 10m hand stand walk, 10m yoke @ 240kg, 20 sledge hammers, 30 battle ropes
  6. 30 pistol squats
  7. Sled pull with hand stand walk practice

Tuesday 1st January 2013:

12pm:

  1. Team workout to kick off the new year: Each person does 2 rounds: 20 thrusters, 13 toes to bar, 20 box jumps, 13 burpees, 20 wall balls, 13 kettlebell swings, 20 HRPU’s, 13 double unders. Finish off with 700m row. Nice start to the year

2013 #bang it's on like donkey kong. First session done #boom #training #2013 #gameon

Monday 31st December 2012:

11am:

  1. 2 Power Clean @100kg, 4 push jerks @ 90kg, 6 front squat @ 100kg, 8 ring dips, 15m 180kg hex bar carry, 4 power clean @80kg, 6 push jerks @80kg, 8 front squat @80kg, 10 ring dips, 15m 180kg hex bar carry, 6 power clean @60kg, 8 push jerks @60kg, 10 front squat @60kg, 12 ring dips, 15m 180kg hex bar carry.
  2. 10o0m row recovery: 3:34
  3. 10 rounds: 10 HSPU’s, 10m yoke carry @ 220kg
  4. 1000m row with 5 burpees every 200m: 4:42

Sunday 30th December 2012:

11am:

  1. 10.9.8.7.6.5.4.3.2.1: Muscle ups . bench press @ 80kg
  2. 5 rounds of: 10 chain bench press, 6 pistol squats, 8 weighted GHD sit ups

Saturday 29th December 2012:

8am: 21km run.

Thursday 27th December 2012:

8am: This was a basic session as was in a very basic hotel gym. Make it work where ever you are though. No excuses!!

  1. 10.9.8.7.6.5.4.3.2.1: Burpees, squats, HRPU’s, sit ups
  2. For time: 100 squats, 100 HRPU’s, 100 sit ups

Monday 24th December 2012:

11:30am

  1. EMOTM for 16 minutes: 16 HRPU’s
  2. EMOTM for 10 minutes: 10 DB thrusters

Hotel session

Sunday 23rd December 2012:

9am after a 5 hour flight:

  1. 17km run on the treadmill. Part of my marathon training!

Thursday 20th December 2012:

8am:

  1. 10,9,8,7,6,5,4,3,2,1: Strict press @ 60kg, bench press @ 80kg, close grip dead hang chest to bar pull ups
  2. HSPU’s/ GHD’s/ Double unders: Reps for HSPU & GHD is 10-9-8-7-6-5-4-3-2-1 with 20 “unbroken” double unders per round, if you break your double unders return to zero. 10:54

Release the lats #triggerpoint #therapy #regen #warmup #facia #training @tptherapy

Wednesday 19th December 2012:

10am:

  1. Snatch: 3 power snatch, last one with 3 OHS @ 60kg for 6 sets
  2. Cleans: 6 sets of 3 power cleans @ 100kg
  3. Front squat: 4 @ 120, 3 @ 130, 2 @ 140, fail @ 150.
  4. Diane: 21-15-9 Deadlift @ 100kg, Hand stand push ups: 5:34
  5. 1000m row with 5 burpees every 200m. 4:35
  6. 3 minutes max KB snatch @ 20kg. 35 each hand.

Chalked up. Yr fav @dancollo @winkadinks #chalk #squat #gym

Tuesday 18th December 2012:

Rest day

Monday 17th December 2012:

9am

  1. Snatch grip deadlift 5X5
  2. Snatch pulls 5X5
  3. Snatch high pulls 5X5
  4. Behind the neck press 5X5
  5. 100 HSPU’s
  6. 13.5km run in 3 20 minute splits with 2 min’s walk between them

But if snatch work #training #olift #lifting #workout #snatch #weights #fun

Sunday 16th December 2012:

11am

  1. 10,9,8,7,6,5,4,3,2,1 of bench press (80-105kg) and squat (120-140kg)
  2. 5 rounds: 5 squat snatch, 1 legless rope climb
  3. 100 OHS @ 40kg

Back in business today with the boys. 100 OHS finisher. #teaminnerfight #bringit #squat #train #live #enjoy

Tuesday 12thDecember 2012:

8am

    1. 15km run to the top of Franschhoek pass and back, nice and steep, nice and windy!

Nice 15km run up a dam big hill with @hollytrolleydolly #awesome #running #hills #mountains #instafun #instagood #instarun

Monday 10thDecember 2012:

8am

      1. 2 hour bike ride around the Franschhoek valley. Awesome fun

Sunday 9thDecember 2012:

8am

        1. 2 hour trek to the top on the Franschhoek valley. Epic

High in the sky #clouds #countryside #altitude #instagood #instafun #instapic #innerfight

Saturday 8thDecember 2012:

8am

          1. Nice 10km run up and down a nice hill

Flying in Franschhoek #fun #southafrica #flying

Thursday 6thDecember 2012:

7am

            1. Hang snatch for skill
            2. Annie: 50,40,30,20,10 double unders, sit ups into 5 rounds of 30 wall balls, 1 rope climb. 14:45
            3. 800m shuttle runs

Thanks to Gina from Crossfit Tokai. Great set up and awesome workout!

Awesome workout with Gina from #crossfit Tokai! Boom #workout #fitness #fun

Wednesday 5th December 2012:

8am

  1. 34 minute run in South Africa for my 34th birthday. Awesome

Keeping it real in Camps Bay #capetown #africa #handstand #inverted #fun #beach

Monday 3rd December 2012:

8am

  1. Marathon training: 8 X 800m with 2:30 minutes rest between them increasing speed. 1@16kmph, 2@16.2kmph, 3@16.4kmph 4@16.6, 5@17kmph, 6@17.3kmph, 7@17.6kmph, 8@18kmph. Max heart rate 160BPM.

11am:

  1. Work up to 1RM bench press: 120kg
  2. 4 rounds of: 8 reps incline bench @ 60kg, 4 weighted (16kg) chest to bar dead hang pull ups
  3. 10,9,8,7,6,5,4,3,2,1: Ring push ups, strict narrow grip pull ups
  4. 500 sledge hammers with 30m prowler each time you rest.

Best training partners ever! #training #mates #brothers #legends #innerfight #evolve

Sunday 2nd December 2012:

11am

  1. Squats: 8 sets of 3 reps @ 145kg
  2. Box squat with chains: 2 sets of 12 reps @ 60kg with 4 chains
  3. 30 minutes: Odd minutes: 2 squat cleans @ 100kg (dropped this to 90kg at halfway) even minutes 2 strict HSPU
  4. Hand stand walk skill work: Working on walking over weight plates!

Saturday 1st December 2012:

9am

  1. Marathon training: 6 X 2:30minutes with 2:30minutes recovery. All at 17KMPH with increasing incline 1 @ 1%, 2@1.5%, 2@2%, 3@2.5%, 4@3%, 5@3.5%, 6@4%
  2. 5 rounds of: 8 power back squat clean to overhead press, 30m with 2 X 24kg KB overhead, 10 fat bar overhead squats 33kg, 30m single hand inverted KB (24KG) carry, 10 weighted GHD’s

Friday 30th November 2012:

9am:

  1. Workout 3 from London Throwdown: 75 thrusters @ 35kg, 75 pull ups, 75 burpees. Complete these exercises and reps in any order you like as fast as you can! I chose to arrange them as burpees, thrusters, pull ups and used a rep scheme of 12,11,10,9,8,7,6,5,4,3. Time: 12:20
  2. 6 rounds of 500m row: 5 box jumps, 10 power snatch @ 40kg. This kind of sucked as did it straight after the comp workout above.

Thursday 29th November 2012:

Rest day.

Wednesday 28th November 2012:

8am:

  1. 10,9,8,7,6,5,4,3,2,1: Muscle ups, front squat @ 100kg, power clean @ 80kg. This took forever, massive mental test!
  2. 22 ring hand stand push ups.

Tuesday 27th November 2012:

10am:

  1. Snatch high pulls off blocks: 6 sets of 5 reps @ 70kg
  2. Power snatch off blocks: 5 sets of 3 reps @ 60kg
  3. Drop snatch: 5 sets of 5 reps @ 50kg
  4. Overhead squat: 5 sets of 4 reps @ 70kg
  5. Yoke walk: 6 x 20m @ 200kg with 6 X 20m single hand inverted kettle bell walk.
  6. Yoke walk: 3 x 10m @ 250kg & 2 x 10m @ 270kg
  7. Battle ropes: 5 sets of 50 doubles

Awesome bit of kit #yoke with a steady 270kg on it #strength #training #fun #heavy #outdoor

Monday 26th November 2012:

9am:

  1. Run: 16 rounds of: Run 400m, rest 1 minute, run 200m, rest 45 seconds. Speed was 20kmph

11:30am

  1. Bench press: 8 sets of 3 reps @ 100kg with 3 wide arm weighted chest to bar pull ups as super set
  2. 10 rounds of: 8 bench press @ 40kg with 2 chains for speed, 4 close grip dead hang pull ups, 2 hang cleans @ 80kg

Old school dead hang pull ups, chest to bar #pullups #strength #oldschool #training

Sunday 25th November 2012:

  1. 8 sets of 3 reps back squat @ 145kg
  2. 2 sets of 12 reps box squat with chains @ 60kg plus 4 chains
  3. 100 Overhead lunges & 100 overhead squats with 40kg in the order of lunge then squat. Each time you drop the bar do 2 strict HSPU’s. Did it in 8,8,10,10,11,11,11,11,20.
  4. 10 rounds of: Hanging leg raise hold into plank. 20 seconds work 10 seconds to change over.

Yep lots of legs & lots of overhead today #fun #training #innerfight #evolve #strength

Saturday 24th November 2012:

REST

Friday 23rd November 2012:

8am:

  1. London Throwdown workout 2: 7 min AMRAP, 7 ground to overhead @ 70kg, 49 double unders. Completed 4 rounds and got to 5 double unders on the 5th round. Total 236 reps. Let’s see how that goes.
  2. 30 clean and jerk with the axle, total weight 73kgs!

Grace after the London Throwdown with the axle for a bit of fun! #fatbar #heavy #team #innerfight #workout

10k run in the Nike We Run Dubai race: 45:11.

Thursday 22nd November 2012:

REST!!

Wednesday 21st November 2012:

7:30am:

  1. Run: 10 minutes warm up @ 12kmph then 20 minutes max speed. Covered 5.6km in the 20 minutes with an average heart rate of 160bpm. This is the second session in my training for the Dubai Marathon on Jan 25th 2012. The objective of this session was to establish the lactate threshold

11:30am

  1. 4 lifts to hit a 1rm for the day on strict press: 75kg
  2. 8 sets of 3 reps strict press @ 65kg
  3. 30 minutes: Odd minutes 4 dumbbell snatch @ 100lbs, even minutes 3 front squat (ass to grass) @ 100kg
  4. 4 rounds of 25 GHD sit ups & 1 minute stationary dumbbell hold @ 100lbs

Hold on! #grip #strength #training #gym #innerfight #workout #sick

Tuesday 20th November 2012:

9:30am

  1. Snatch pulls from the hang for max height and extension: 5 X 5. 60kg
  2. Bench the neck press into OHS: 5 X5 80kg
  3. Drop snatch: 5X5 60kg
  4. 30 minutes: Odd minutes: 3 power snatch @ 55kg, even minutes 3 strict HSPU’s. (Dropped to 2 HSPU’s half way through)

Monday 19th November 2012:

2pm

  1. Work up to a 3RM on bench: 110kg
  2. 6 rounds: 6 incline bench @70kg, 6 strict pull ups with 12kg KB.
  3. 5 rounds: 4 muscle ups, 10 bench press @30kg with 2 chains for speed
  4. 30 reps clean and jerk with the axle (33kg) and 20kg.

Axle bar. Much fun. #fatgrip #strength #awkward #training #lifting #innerfight

Sunday 18th November 2012:

11am:

  1. Work up to a 1RM in 10 minutes: hit 170kg then jumped to 181kg & missed it.
  2. 10 rounds of: 6 lunges @ 110kg, 6 thrusters @ 60kg, 2 strict HSPU’s
  3. 5 rounds of 20m sled drag and 5 box jumps @ 36inch box

Sled pulls @ #bodyweight literally #training #fun #innerfight

Thursday 15th November 2012:

7:30am

  1. Max squats in 3 minutes @ 50kg: 95 reps. This is part of a comp I am in at the moment. London Throwdown
  2. 9-7-5: Deadlift @ 160kg and HSPU on 6 plates
  3. Finisher: 3 rounds of 5 manmakers, 5 jumping squats, 5 false grip ring rows, 5 toes to bar, 5 KB swings, 30m sprint.

Solid team #innerfight #evolve #workout

Wednesday 14th November 2012:

11am:

  1. 5 rounds: 15m hand stand walk, 4 skin the cats, 5 OHS @ 60kg
  2. 50 GHD’s

Tuesday 13th November 2012:

11am:

  1. Max squats in 3 minutes with 60kg: 77. This is part of a comp I am in at the moment. London Throwdown
  2. 6 rounds: 20 meter hex bar carry @ 200kg, 10m over head yoke @ 90kg, 10 meter KB walk with 20kg KB’s in front rack, 8 windmills @ 28kg, 8 single arm snatch @ 36kg, 12 push ups with 20kg plate.

Monday 12th November 2012:

7:30am:

  1. Run: 2 minutes @ 11kmph 2 minutes @ 17kmph for 40 minutes. Last 2 splits were at 18kmph

11am:

  1. Snatch grip deadlift: 5X5 @100kg
  2. Snatch pulls: 5X5 @ 80kg (2 strict muscle ups from the floor between sets)
  3. Drop snatch: 5X5 @ 40kg for 3 and 50kg for 1 and 60kg for 1
  4. Sots press: 5×5 @ 20kg
  5. 6 rounds for time: 6 pull ups, 6 burpees
  6. Max KB snatch for 3 minutes @ 20kg with the KB not to be dropped. 70 reps

Sunday 11th November 2012:

11am:

  1. EMOTM for 16 minutes: Odd minutes 2 clean & jerk @ 80kg, even minutes 4 strict narrow grip C2B pull ups
  2. EMOTM for 10 minutes: 3 HSPU on 5 plates
  3. 5 rounds not for time: 8 strict ring dips, 8 ring push ups, 50 double unders, 8 single arm ring extensions, 8 supermans, row 150m

Friday 9th November 2012:

8:30am:

  1. For 1 hour: Odd minutes 4 squats @ 100kg, even minutes 4 strict muscle ups.

#squat & #muscleup nothing else mattered today

Thursday 8th November 2012:

11am:

  1. Power snatch: 6 sets of 4 reps @ 65kg
  2. Snatch pulls: 3 sets of 5 reps @ 80kg
  3. Power clean: 1 from the hips, 1 from the hang, 1 from the floor. 10 rounds @ 90kg
  4. 3 rounds: 250m row, 2 prowlers, 10 burpeees

Wednesday 7th November 2012:

11am:

  1. Bench press: Wendler protocol week 4
  2. Chain bench press: 2 sets of 15 reps with 4 12 kg chains
  3. Deadlift: Wendler protocol week 4
  4. Straight leg deadlifts 2 sets 15reps @ 60kg with Fat Gripz
  5. 20 ring hand stand push ups
  6. 4 rounds of this DB complex @45lbs all single hand: 5 snatch, 5 squat clean to thruster, 5 single leg deadlifts, 5 swings, 5 goblet squats

Work in progress #new #skills #ring #handstand #pushups #smashlife #fun #innerfight

Tuesday 6th November 2012:

9am:

  1. Squat: Wendler protocol week 4
  2. Box squat with chains: 40kg and 4 12 kg chains. 2 sets of 12 reps
  3. Strict press: Wendler protocol week 4
  4. Behind the neck press: 20kg with chains 2 sets of 15 reps
  5. 6 rounds of: 2 clean and press with 60kg stone, 5 box jumps @ 32inches, 25m sprint
  6. 5 rounds of this KB complex @ 20kg: 5 cleans, 5 snatches, 5 push press, 5 front squat, 5 swings

#kettlebell complex #outdoor #training #innerfight #fun #fitness #life  #smashlife #evolve

Monday 5th November 2012:

11am:

  1. Bench press: Wendler protocol week 4
  2. Chain bench press: 2 sets of 15 reps with 4 12 kg chains
  3. 8 sets of 3 strict wide arm pull ups with 16kg KB
  4. Deadlift: Wendler protocol week 4
  5. Straight leg deadlifts 2 sets 15reps @ 60kg with Fat Gripz
  6. 8 sets of 2 strict close grip pull ups with 20kg KB
  7. 20 minutes skill work on headstand to handstand walk

Sunday 4th November 2012:

This week is de-load week on the Wendler Protocol and as is always advisable in a training program we will be taking things a bit easier this week. Less time in the gym. Less stress on the body. More time eating and recovering. And some fun workouts.

11am:

  1. Squat: Wendler protocol week 4
  2. Box squat with chains: 40kg and 4 12 kg chains. 2 sets of 12 reps
  3. Strict press: Wendler protocol week 4
  4. Behind the neck press: 20kg with chains 2 sets of 15 reps
  5. 9 RFT: 3 HSPU’s (on 2 20kg plates and 2 15kg plates) 6 burpees, 9 sit ups. 10:01
  6. 30 strict muscle ups.

Friday 2nd November 2012:

7am:

  1. 100 power cleans @ 100kg with 3 burpees on the minute every minute. Managed the first 71 @ 100kg then dropped to 80kg for the last 29 reps. Total time taken was 38minutes. This is a sick workout. Thanks to Rob Orlando for the inspiration on this one. #newkid smashed it to bits.
    See the video below for the workout! Siiiiiiick!!

Thursday 1st November 2012:

Rest day in preparation for a special treat tomorrow:

Wednesday 31st October 2012:

11am

  1. Bench press: Wendler protocol week 3
  2. Chain bench press: 2 sets of 15 reps with 40kg plus 6 12 kg chains
  3. Deadlift: Wendler protocol week 3
  4. Straight leg deadlifts 2 sets 12 reps @ 80kg
  5. EMOTM for 30 minutes: Even minutes 1 bear complex @ 80kg, odd minutes 3 HSPU’s on 5 plates

Tuesday 30th October 2012:

11am:

  1. Squat: Wendler protocol week 3
  2. Box squat with chains: 60kg and 4 12 kg chains. 2 sets of 12 reps
  3. Strict press: Wendler protocol week 3
  4. Behind the neck press: 35kg. 2 sets of 15 reps
  5. 5 sets of 5 reps snatch.
  6. 8 rounds of max L sit hold and max scorpion with wall assist. L sit was around 10 seconds, I suck at that. Got to get better!
  7. Free standing scorpion! Finally nailed it thanks to one of my Yogi friends.

A little treat for @simoneleegreen #scorpion #yogi #newskill #skill #strength #balance #fun #boom

Monday 29th October 2012:

11am

  1. Bench press: Wendler protocol week 3
  2. Chain bench press: 2 sets of 15 reps with 40kg plus 6 12 kg chains
  3. Deadlift: Wendler protocol week 3
  4. Straight leg deadlifts 2 sets 12 reps @ 80kg
  5. 20 minutes: Even minutes 3 HSPU on 5 plates, odd minutes 3 strict muscle ups from the floor.
  6. Toes to bar / Double under couplet: T2B are 114,12,10,8,6,4,2 and 20 double unders after each set of T2B.

Sunday 28th October 2012:

11am

  1. Squat: Wendler protocol week 3
  2. Box squat with chains: 60kg and 4 12 kg chains. 2 sets of 12 reps
  3. Strict press: Wendler protocol week 3
  4. Behind the neck press: 35kg. 2 sets of 15 reps
  5. 10 rounds of 10 thrusters with 42kg stone and 3 strict muscle ups.

100 #thrusters with 42kg #stone 3 strict #muscleups after every 10 #thrusters #workout #training #innerfight #evolve #fun #sunday

Thursday 25th October 2012:

11am
Minute 1- 3 squat cleans @ 92kg, minute 2- 3 deadlifts @ 180kg, minute 3- 3 bench press @ 105kg, minute 4 rest. Repeat 10 rounds!

Awesome to have Ben from #muscat with us! That was a solid workout. #team #innerfight #respect #legends
Lucky to have Ben down from Muscat with us today! #awesometeam

Wednesday 24th October 2012:

11am

  1. Bench press: Wendler protocol week 2
  2. Chain bench press: 2 sets of 15 reps with 40kg plus 6 12 kg chains
  3. Deadlift: Wendler protocol week 2
  4. Straight leg deadlifts 2 sets 12 reps @ 80kg
  5. 10 rounds: 3 power snatch @ 60kg, 2 strict muscle ups, 1 10m yoke walk @ 230kg

#chain #necklace & #fatgripz  #gangnam style #training #fun #strength #power #evolve #innerfight

Don’t try this at home!

Tuesday 23rd October 2012:

10am:

  1. Squat: Wendler protocol week 2
  2. Box squat with chains: 60kg and 4 12 kg chains. 2 sets of 12 reps
  3. Strict press: Wendler protocol week 2
  4. Behind the neck press: 35kg. 2 sets of 15 reps
  5. 15 rounds of: 3 HSPU’s on 3 20kg & 3 15kg plates (see below), 6 single arm snatch @ 100lbs, 30m sled pull bear crawl.

S**t just got serious @duanemak #handstand #pushups #deep #plates #workout #gym #gymnastics  #comfortzone

Monday 22nd October 2012:

11am:

  1. Bench press: Wendler protocol week 2
  2. Chain bench press: 2 sets of 15 reps with 40kg plus 6 12 kg chains
  3. Deadlift: Wendler protocol week 2
  4. Straight leg deadlifts 2 sets 12 reps @ 80kg
  5. EMOTM: Minute 1, 1 Power clean @ 100kg, minute 2, 2 strict muscle ups, minute 3, 3 strict ring dips

Sunday 21st October 2012:

11am:

  1. Squat: Wendler protocol week 2
  2. Box squat with chains: 60kg and 4 12 kg chains. 2 sets of 12 reps
  3. Strict press: Wendler protocol week 2
  4. Behind the neck press: 35kg. 2 sets of 15 reps
  5. EMOTM for 15 minutes: 2 deep HSPU (See pic below)
  6. Tabata double unders: 35,36,36,36,36,30,36,36

Time to step up @duanemak  #hspu #deep #plates #evolve #innerfight #training #gymnastics
#boxsquat with #chains much #fun ! #workout #squat #strength #gym #training #evolve #innerfight #sunday

Thursday 17th October 2012:

7am:

  1. 3km run
  2. Tabata: Push ups, air squat, tricep dips, static crab, crunches


Tuesday 16th October 2012:

11am:

  1. Bench press: Wendler protocol
  2. Chain bench press 2 sets 15 reps
  3. Deadlifts: Wendler protocol
  4. Straight leg deadlifts 2 sets 12 reps
  5. EMOTM for 20 minutes: Even minutes 20 double unders, odd minutes 6 HSPU & 6 ring dips
  6. 3 X 15 reps GHD (5 weighted, 10 regular)

More bench more chains! #training #innerfight #strength #chains #powerhouse #workout #benchpress

Monday 15th October 2012:

11am:

    1. Cold bar: Squat 157kg, Bench press 118kg, strict press 79kg
    2. 10,9,8,7,6,5,4,3,2,1 Power cleans @90kg / Muscle ups
    3. 12 DB snatch @ 100lbs, 20m sled sprint, 8 DB snatch, 20m sled sprint, 4 DB snatch, 4 sled sprint.

Sick session today with #thenewkid #training #outside #fitness #fun #functional #innerfight #muscleups

Sunday 14th October 2012:

11am:

  1. Squat: Wendler protocol.
  2. Box squat with chains 2 sets x 12 reps
  3. Strict press: Wendler protocol
  4. Behind the neck press: 2 sets x 15 reps
  5. EMOTM for 12 minutes: 4 HSPU’s 4 strict close grip pull ups
  6. 3 rounds 1:1 rest: 15 toes to bar, 15 hand release push ups, 15 36kg Kettlebell swings, 30m farmers walk @ 65lbs with fat grips

Friday 12th October 2012:

8am: Awesome run around the lake in Hamburg! Nice and cool @ 6 degrees!

Tuesday 9th October 2012:

11am:

  1. Cold bar: Strict press @ 78kg
  2. Work up to 1RM deadlift: 235kg (New PB)

Then

  1. Work up to 1 RM bench press: Failed @ 121kg
  2. 5 rounds: 2 muscle ups with 10kg vest, 6 squat clean into thruster with 30kg sandbag, 30m walk with chains overhead, 10 push ups with chains.
  3. 4 prowlers, 3 seated sled pulls

The Ruski and #newkidintown  #legends to train with. #awesome #smashlife #respect #innerfight

Monday 8th October 2012:

11am:

  1. Cold bar: Strict press @ 78kg, bench @ 117kg
  2. ENOTM for 16 minutes: Even minutes 4 muscle ups, odd minutes 4 HSPUS’s
  3. Double unders / Clean & Jerk: 50,10,40,8,30,6,20,4,10,2. 5:08.
  4. 5 rounds: 20 GHD sit ups, 20m hex bar carry @ 200kg

Sunday 7th October 2012:

11am:

  1. Cold bar: Strict press @ 78kg, squat @ 156kg
  2. Bench press: 2 reps @ 112kg, super set with 5 explosive push ups, rest 5 minutes, 5 reps @ 102kg super set with 5 explosive push ups.
  3. Deadlift: 2 reps @ 220kg, super set with 7 box jumps, rest 5 minutes, 5 reps @ 200kg super set with 7 box jumps.
  4. 8 rounds: 7 HSPU’s 3 strict pull ups with narrow grip and 16kg kettlebell
  5. 10 rounds: 10m yoke carry 250kg, 10m spider-man sled drag.
  6. 4 rounds: 10m heavy sled drag

Who's who in the zoo?#training #sled #sledpull #evolve #innerfight #workout #gym #strength

Friday 5th October 2012:

9am: Friday is fun-day…..active rest

Thursday 4th October 2012:

11am

  1. Cold bar: Strict press @ 77kg, squat @ 155kg
  2. Bench press: 2 reps @ 112kg, super set with 5 explosive push ups, rest 5 minutes, 5 reps @ 102kg super set with 5 explosive push ups.
  3. Deadlift: 2 reps @ 220kg, super set with 7 box jumps, rest 5 minutes, 5 reps @ 200kg super set with 7 box jumps.
  4. EMOTM for 10 minutes: 3 hang cleans @80kg, 3 strict close grip chest to bar pull ups
  5. 5 rounds: 10m bear crawl, 10m spiderman’s, 5 burpee broad jumps
  6. 6 rounds: 6 KB swings (36kg) 1 minute plank

Thursday treat from Sweet Stuff:

#cupcake #thursday #treat from @lovesweetstuff #unreal

Wednesday 3rd October 2012:

11am

  1. Cold bar: Strict press @ 77kg, squat @ 155kg, bench press 116Kg
  2. Snatch: 2 power snatch 1 squat snatch, 8 rounds @ 60kg
  3. Overhead squat: 4 sets of 4 reps @ 70kg
  4. Death by push press. 5 push press on minute 1 then 1 additional each minute until you can not finish the reps in the time. Completed 16 reps.
  5. 4 rounds of 40m farmers walk @85lbs, 10 ab wheels.

Awesome gift from @lovesweetstuff #real #men #eat #cupcakes

Tuesday 2nd October 2012:

11am

  1. Cold bar: Strict press @ 77kg, squat @ 155kg
  2. Bench press: 2 reps @ 112kg, super set with 5 explosive push ups, rest 5 minutes, 5 reps @ 102kg super set with 5 explosive push ups.
  3. Deadlift: 2 reps @ 220kg, super set with 7 box jumps, rest 5 minutes, 5 reps @ 200kg super set with 7 box jumps.
  4. 5 rounds of: 25m anchor (80kg) carry, 3 muscle ups, 5 ground to overhead with 40kg rock.
  5. 4 rounds of: 30 seconds battle ropes, max l-sit hold

Guess the workout? #rope #rings #stone #anchor #parallelbars #workout #fitness

Monday 1st October 2012:

11am:

  1. Cold bar: Strict press @ 77kg, Bench 115kg
  2. Squat: 5 reps @ 130kg, 4 reps @ 140kg, 3 reps @ 150kg, 2 reps @ 160kg,1 rep @ 170kg, 21 reps @ 100kg
  3. EMOTM for 20 mins: Odd minutes 4 power cleans @ 80kg, even minutes 3 muscle ups

Sunday 30th September 2012:

11am:

  1. Cold bar: Strict press @ 77kg, Squat 155kg
  2. Bench press: 2 reps @ 112kg, super set with 5 explosive push ups, rest 5 minutes, 5 reps @ 100kg super set with 5 explosive push ups.
  3. Deadlift: 2 reps @ 220kg, super set with 7 box jumps, rest 5 minutes, 5 reps @ 200kg super set with 7 box jumps.
  4. 10 RFT: 200m row,5 HSPU. 14:20
  5. 1 minute plank into max sit ups in 3 minutes: 104 sit ups.

Friday 28th and Saturday 29th September 2012:

Rest

Thursday 27th September 2012:

1pm in Muscat:

  1. Cold bar: Strict press @ 76kg
  2. Bench press: 2 reps @ 110kg, super set with 5 explosive push ups, rest 5 minutes, 5 reps @ 100kg super set with 5 explosive push ups.
  3. Deadlift: 2 reps @ 194kg, super set with 5 box jumps, rest 5 minutes, 5 reps @ 194kg super set with 5 box jumps.

Quick session between lectures #deadlift #innerfight #muscat #strength

Wednesday 26th September 2012:

1pm in Muscat:

  1. Cold bar: Strict press @ 76kg, bench press @111kg
  2. 5 rounds: 3 muscle ups, 5 power cleans @ 70kg, 200m row.
  3. Tabata plate twists

Welcome! Awesome set up down here with Ben #innerfight #smashlife #workout #trainingGreat to be with Ben at his home gym in Muscat!

Tuesday 25th September 2012:

11am

  1. Cold bar: Strict press @ 76kg, squat @ 155kg
  2. Bench press: 2 reps @ 110kg, super set with 5 explosive push ups, rest 5 minutes, 5 reps @ 100kg super set with 5 explosive push ups.
  3. Deadlift: 2 reps @ 220kg, super set with 5 box jumps, rest 5 minutes, 5 reps @ 190kg super set with 5 box jumps.
  4. Hand stand push ups on 3 20kg plates (2 reps) superset with 5 close grip strict pull ups (5 reps) 5 rounds
  5. 5 double unders 3 HSPU’s, 10 double unders, 3 HSPU’s 15 double unders, 3 HSPU’s, 20 double unders, 3 HSPU’s, 25 double unders, 3 HSPU’s, 20 double unders, 3 HSPU’s, 15 double unders, 3 HSPU’s, 10 double unders, 3 HSPU’s, 5 double unders. All double unders must be unbroken

Solid session with #ruski #newkidintown @dannythedog81

Monday 24th September 2012:

11am

  1. Cold bar: Strict press @ 76kg, bench press @ 111kg
  2. Squat: 5 reps @140kg ,4 reps @150kg , 3 reps @160kg, 2 reps @ 170kg, 21 reps @ 100kg
  3. Overhead lunges: 4 sets of 5 reps @ 60kg
  4. Snatch: 5 sets of 5 reps drop snatch, 5 sets of 5 reps sots press

Sunday 23rd September 2012:

9:30am

  1. 20:20: Squat @ 150kg, strict press @ 74kg
  2. Bench press: 2 reps @ 110kg, super set with 5 explosive push ups, rest 5 minutes, 5 reps @ 100kg super set with 5 explosive push ups.
  3. Deadlift: 2 reps @ 220kg, super set with 5 box jumps, rest 5 minutes, 5 reps @ 190kg super set with 5 box jumps.
  4. 5 rounds: 4 muscle ups into 50m yoke walk with 210kg
  5. 3 rounds: 10 KB swing @ 24kg, 1 minute plank

There's a new kid in town #loves #yoke #strongman @evolveuae

Great to have Matt Jones with us!

Saturday 22nd September 2012:

Rest

Friday 21st September 2012:

9am

Team event in teams of 4:

150 reps of: Thruster @50kg, pull ups, KB swing @ 36kg, Toes to bar, deadlift @ 110kg, burpees, 3k row

#team #workout #muchfun #fridayfun #innerfight #smashlife

Thursday 20th September 2012:

11am

  1. Cold bar: Squat @ 150kg, strict press @ 74kg
  2. Bench press: 2 reps @ 110kg, super set with 5 explosive push ups, rest 5 minutes, 5 reps @ 100kg super set with 5 explosive push ups.
  3. Deadlift: 2 reps @ 220kg, super set with 5 box jumps, rest 5 minutes, 5 reps @ 190kg super set with 5 box jumps.
  4. 7 rounds: 10 pistol squats, 10 GHDS, 30 secs handstand hold

Wednesday 19th September 2012:

11am

1. Cold bar: Squat @ 150kg, strict press @ 73kg, bench press @ 111kg

2. Snatch: 1 power snatch 1 squat snatch: 1 set at 40kg, 5 sets @ 50kg

3. Cleans: 2 power cleans: 1 set @ 80kg, 1 set @ 90kg, 4 sets @ 100kg

4. EMOTM for 12 minutes: 2 front squat @ 100kg and 5 burpees

Tuesday 18th September 2012:

11am:

1. Cold bar: Squat @ 150kg, strict press @ 74kg

2. Bench press: 2 reps @ 110kg, super set with 5 explosive push ups, rest 5 minutes, 5 reps @ 100kg super set with 5 explosive push ups.

3. Deadlift: 2 reps @ 220kg, super set with 5 box jumps, rest 5 minutes, 5 reps @ 190kg super set with 5 box jumps.

4. EMOTM for 15 minutes: 2 HSPU, 2 close grip strict chest to bar pull ups

Monday 17th September 2012:

11am
1. Cold bar: Squat @ 150kg, Bench press @ 110kg
2. Work up to 1rm strict press for the day (75kg) Then as many reps as possible with 60% of the 1rm military press. Set 1 55 reps, rest 5 minutes, set 2 66 reps
3. 5 rounds: 1 legless rope climb, 5 24kg KB thrusters.

4. 50m prowler for speed. first set 20.75, second set 20.34

I took a break while on holiday and only had 4 nice gentle runs. It was a good time for my body to repair, recover and most importantly grow!!

Wednesday 5th September 2012:

11am
1. Cold bar: Strict press @74kg
2. Squat: In 4 sets work up to 1RM for the day 180kg (new PR) then 4 sets of 2 reps @ 140kg
3. 1k row

Tuesday 4th September 2012:

11am
1. Cold bar: Strict press @74kg
2. Squat: In 4 sets work up to 1RM for the day 179kg (new PR) then 4 sets of 2 reps @ 140kg
3. Bench press: In 4 sets work up to 1RM for the day 116kg, then 4 sets of 2 reps @ 90kg

Monday 3rd September 2012:

11am
1.Squat: In 4 sets work up to 1RM for the day 178kg (new PR) then 4 sets of 2 reps @ 140kg
2. Power cleans: 5 @ 60kg, 5 @80kg, 4 @ 90kg, 2 sets of 2 reps @ 100kg

Sunday 2nd September 2012:

11am
1. Cold bar: Strict press @74kg
2. Squat: In 4 sets work up to 1RM for the day 177kg (new PR) then 4 sets of 2 reps @ 130kg
3. Bench press: In 4 sets work up to 1RM for the day 116kg, then 4 sets of 2 reps @ 90kg
4. 50 HSPU’s

This is Danny doing his squats today! Oh thats right he called in sick #lazydog
@dannythedog81 jst about to start squatting. If only he could get off the couch. #lazydog

Thursday 30th August 2012:

10am
1. Cold Bar: Strict press @74kg
2. Squat: In 4 sets work up to 1RM for the day (176kg, new PR)
3. Bench press: In 4 sets work up to 1RM for the day (failed 120kg)
4. 100 GHD’s

What an insane week. New squat PR every day! # #squats

Every KG counts. 6kg on my squat in 1 week!

Wednesday 29th August 2012:

4:30pm
1. Cold Bar: Strict press @73kg
2. Squat: In 4 sets work up to 1RM for the day (175kg, new PR) then 4 sets of doubles @ 135kg
3. Cleans: 4 @ 60kg, 3 sets of 3 @ 80kg, 4 sets of 2 @ 90kg

Tuesday 28th August 2012:

10:30am
1. Squat: In 4 sets work up to 1RM for the day (173kg, new PR) then 4 sets of doubles @ 130kg
2. Bench press: In 4 sets work up to 1RM for the day (115kg) then 4 sets of doubles @ 95kg
3. Snatch: 5 sets of 3 power snatch @ 40kg.

Monday 27th August 2012:

11am
1. Cold Bar: Strict press @73kg, Bench press @ 108kg
2. Squat: In 4 sets work up to 1RM for the day (172kg, new PR) then 4 sets of doubles @ 140kg
3. Cleans: 4 @ 60kg, 4 @ 70kg, 2 @ 80kg, 2 @ 90kg, 2 @ 100kg, 2 singles @ 110kg
4. 30 clean and press for time @ 60kg.

Great to have the Ruski PR his squat today too.

Sunday 26th August 2012:

11am
1. Cold bar: Strict press @ 72kg
2. Squat: In 4 sets work up to 1RM for the day (170kg, equal PR) then 4 sets of doubles @ 145kg
3. Bench press: In 4 sets work up to 1RM for the day (115kg) then 4 sets of doubles @ 95kg
4. Snatch: 5 sets of 3 power snatch @ 40kg.
5. Strict pull ups: 5 sets of 5 reps
6. 10 minutes hand stand skill work: Static holds, walks, walk into HSPU and walk away.

Thursday 23rd August 2012:

11:30am
1. Cold bar: Strict press 71kg, Squat 147kg, Bench press 107kg
2. 20 broad jumps for max distance
3. 6 sets of 2 HSPU on 3 20kg plates with head to floor
4. 5 rounds of: 1 yoke carry (210kg), 40kg rope pull, 1 yoke carry
5. 5 sets of 10 reps 36kg LB swing

Yoke of justice!

Wednesday 22nd August 2012:

11am
1. Cold bar: Strict press 70kg, Squat 146kg, Bench press 106kg
2. 10 rounds of 3 bench press @90kg, 3 muscle ups, 30 double unders

Simple stuff

Tuesday 21st August 2012:

11am
1. Cold bar: Strict press 65kg, Squat 145kg, Bench press 105kg
2. Deadlift: 8 @ 100kg, 6 @ 140kg, 4 @ 160kg, 2 @ 180kg, 2 sets of 2 @ 200kg, 1 @ 210kg
3. Power cleans: 6 @ 60kg, 2 sets of 3 @ 80kg, 3 @ 90kg, 3 @ 100kg, 3 sets of 3 @ 90kg
4. Front squat: 2 sets of 3 @ 120kg, 2 sets of 2 @ 130kg

Monday 20th August 2012:

1. Cold bar: Strict press 60kg, Squat 145kg, Bench press 105kg
2. Snatch: 2 power snatch 1 squat snatch. 1 set @ 40kg, 3 sets @ 50kg, 3 sets @ 60kg
3. Overhead squat: 4 sets of 3 reps @ 80kg
4. 5 rounds of: row 250m, 10 stone from ground to overhead.

Ground to overhead with this puppy #awkward

Sunday 19th August 2012:

11am
1. Find 1 RM for the day back squat: 170kg (PR)
2. Front squat: 3 sets 8 reps @ 100kg
3. Walking lunges with 60kg overhead: 4 sets of 12 reps
4. Find 1RM bench press for the day: 110kg
5. 2 sets of 15 ring push ups

Thursday 16th August 2012:

8am:
1. Deadlift: 8 @ 100kg, 6 @ 140kg, 4 @180kg, 4 sets of 2 @ 200kg
2. Bench Press: 6 @ 60kg, 4 @ 80kg, 2 @ 100kg X2, 1 @ 110kg
3. 100 reps of: 1 thruster, 1 lunge with the bar in front rack. 40kg bar. Each time the bar is put down do 5 burpees. 29:48 (Did this outside in 42degrees and some solid humidity!!)

Front rack lunges!

Happy when it was over!

Work done #42degrees #hot

Wednesday 15th August 2012:

1. Snatch: 8 sets of 1 power snatch, 1 squat snatch @ 50kg
2. Front Squat: 4 @ 100kg, 3 @ 120kg, 1 @ 130kg, 1 @ 135kg, 1 @ 140kg
3. 8 rounds: 6 strict pull ups, 6 pistol squats, 12 GHDS

Tuesday 14th August 2012:

1. Strict press: 5 @ 40 kg, 5 @ 50kg, 3 @ 60kg, 3 @65kg, 3 @70kg 3 @72.5kg
2. On the minute every minute for 10 minutes: 3 HSPU’s. Then on the minute for 7 minutes 4 HSPU’s
3. On the minute every minute for 30 minutes: Rob Orlando’s bear complex. 1 squat clean, into overhead, back squat, into overhead @ 80kg.

Strongman

Monday 13th August 2012:

1. Deadlift: 5 @ 120, 5 @ 130, 3 @ 140, 3 @ 165, 3 @175, 8 @185
2. Bench press: 5 @ 50kg, 5 @60kg, 5 @ 70kg 5 @ 3 @80kg, 3 @ 90kg,5 @ 100kg
3. AMANDA: 9-7-5. Muscle ups / squat snatch.

Sunday 12 August 2012:

12pm:
1. Back squat
2. Romanian deadlift
3. Front squat
4. Cleans every minute on the minute:
Minutes 1-5: 5 @ 60kg
Minutes 6-10: 3 @ 75kg
Minutes 11-15: 1 @ 90kg
5. 4 rounds: 5 burpees jump in and out of tyre, 30m walk with 70lbs dumbells overhead, 30 seconds battle ropes
6. 2 sets of 30m prowler push, 30m prowler pull

Monday 6th August 2012:

11am:
1. Deadlift: 5@ 90, 5@100, 3@120, 5@ 135, 5@155, 10@175, 3 x 15 @ 100
2. Military press: 5@ 40, 5@50, 5@ 60, 5@75, 5@ 75, 8@ 75, 2 x 15 @ 30
3. Deadhang pull ups: 10,8,6,
4. Strict dips: 3 sets of 14 reps

Sunday 5th August 2012:

12pm:
1. Back squat: 5@ 60, 5@ 75, 3@ 90, 5@ 100, 5@ 115, 10@130
2. Romainian Deadlifts: 3 sets of 15 @ 80kg
3. Front squat: 3 sets of 15 @ 70kg
4. Bench press: 5@ 45, 5@ 55, 3X65, 5@ 75, 5@ 85, 7@ 95
5. Inc bench press: 3 sets of 15 @ 45kg
6. Horizontal ring rows: 3 sets of 15
(all weights in KG’s)

Saturday 4th August 2012:

Tried out the treadmill section of the Dubai Fitness Competition:
Treadmill set to speed 13kmph. 2 sets of 20second work 10 second rest at each incline:
0,2,4,6,8,10,12,14.

Friday 3rd August 2012:

18km run

Thursday 2nd August 2012:

6am:
3 mins AMRAP / 2 minutes rest:
1. Row 100m / 3 burpees
2. 5 deadlifts @ 40kg, 5 box jumps
3. 5 KB swings / 5 med ball slams
4. Max toes to bar
5. 10 sledge hammers / 10m bear crawl
6. 4 pull ups / 4 single arm DB snatch

Wednesday 1st August 2012:

4pm:
1. 8 sets of 3 reps explosive squats @ 80kg
2. 6 sets of 3 reps box squats @ 80kg plus chains
3. 3 sets of 15 box jumps @ 30inch box

Box squat business

4. 8 sets of 3 fast reps bench press @ 60kg plus chains
5. 3 sets of 15 reps sand bag plyo push ups
6. 6 sets of 30m sled pull
7. 5km row. 19:46

Let's go Froome & Wiggo #teamgb

Tuesday 31st July 2012:

7am:
6 rounds for time:
250m row 4 muscle ups
14:45

12pm:
TP Therapy Ultimate 6

1pm:
Second and final attempt of the qualification of the Dubai Fitness Competition 2012

Row 500m
Then 3 rounds of:
30 hand release push ups
30 squats
30 sit ups
30 DB jerks
10 x 10m shuttles.

10:06

Monday 30th July 2012:

8:15am:

Row 500m
Then 3 rounds of:
30 hand release push ups
30 squats
30 sit ups
30 DB jerks
10 x 10m shuttles.
This is the workout for the qualification of the Dubai Fitness Competition 2012
10:50:22
Rocking it with the boys at some "health club"
Respect to these boys, being a judge in any fitness event is not easy!

12:30pm:
Deadlift:
1. 3 sets of 5 reps @ 80kg
2. 3 sets of 5 reps @ 160kg
3. 3 sets of 5 reps @ 80kg

Strict Press:
1. 3 sets of 5 reps @ 40kg
2. 3 sets of 5 reps @ 60kg
3. 2 sets of 10 reps @ 30kg

Strict under grip pull ups:
3 sets of 8 reps

Sunday 29th July 2012:

More rest because I felt tired. SIMPLE right!!

Saturday 28th July 2012:

Rest and sleep!
TP Therapy Ultimate 6

Friday 27th July 2012:

7am:
1. Snatch: 10 sets of 1 power snatch, 1 squat snatch @ 50kg
2. 1000m row with 5 burpees every 200m. 4:46
3. 100 GHD’s
GHD
5:30pm:
10.9.8.7.6.5.4.3.2.1
Bench press @ 90kg
Deadlift @ 160kg
Ring dips

Thursday 26th July 2012:

6am:
1. Push press: 8 sets of 3 reps @ 90kg
2. 12 min AMRAP: 6 KB swing @ 36kg, 12 med ball slams @ 10kg, 24 double unders. Completed 10 rounds

Wednesday 25th July 2012:

Good to be back home. Landed Tuesday 12noon.
6am:
1. Back Squat: 8 sets 3 reps @ 130kg
2. Lunges: 4 sets 6 lunges @ 80kg
3. Overhead walk: 4 sets @ 100kg
12pm:
Row 500m
Then 3 rounds of:
30 hand release push ups
30 squats
30 sit ups
30 DB jerks
10 x 10m shuttles.
This is the workout for the qualification of the Dubai Fitness Competition 2012

Thursday 19th July 2012:

5pm:
1. 20 minute bike on these intervals
2. 3 rounds of 30 hand release push ups, 30 sit ups, 30 squats, 30 DB jerks.

Training @ The Cosmopolitan Las Vegas

Wednesday 18th July 2012

4pm:
1. 6 set’s of 5 reps max height box jumps
2. 3 rounds of: 6 seated kettlebell press, 30m farmer carry @175kg, 20 sledge hammers, 15m stone carry, 8 bent over KB row.

Thanks a lot to Mike Mahler for having us train at his house with him!

Solid workout boys

Tuesday 17th July 2012:

9am:
12 rounds of: 1 stair run, 10 air squats at the top, run to bottom, 10 push ups

Stair workout done. Now ihop, Hollywood and Venice beach #busy

Friday 13th July 2012 – Sunday 15th July 2012:

Was at Reebok CrossFit Games 2012: Loads of photos on RIGHT HERE

Wednesday 11th July 2012:

6am:
1,000m row
50 burpees
50 kettle bell swings
50 push ups
25 hand stand push ups

Lift of the day for Flanners! New PR!

New PR for Flanners. #everykgcounts

Tuesday 10th July 2012:

12noon:
Snatch: 6 sets of 2 power snatch 1 squat snatch @50kg
Cleans: 6 sets of 2 power clean 1 squat clean (3 @ 80kg, 3 @ 90kg)
Front squat: 2 reps @ 90kg, 2 reps @ 110kg, 1 rep @ 130kg, 1 rep @ 140kg

Good to be back!

Awesome team!

4pm:
CrossFit benchmark workout “Linda”
10-9-8-7-6-5-4-3-2-1:
Deadlift @ 130kg
Bench Press @ 90kg
Squat cleans @ 70kg
Lucky this mob turned up to help out…
Afternoon team! Fully sick!

Great to be back and a great day, took this post to another level!

Update Saturday 7th July 2012:

This week has been awesome. I have managed to stay out of the gym and relax a bit. I am on holiday in Thailand and have taken advantage of pumping up my sleep tracker and working hard on myrest and recovery as well as topping up on vitamin D! I will be back in Dubai at Evolve on Tuesday and Wednesday before flying out to LA for the CrossFit Games on Thursday so will get a few sessions in! The rest has been awesome and this is the longest stretch I have had with no sessions for a long time so my body is thankful for it I am sure.

Monday July 2nd 2012:

4pm:
10 rounds for time: 100 double unders, 25 sit ups, 25 hand release push ups. 32:02

Sunday July 1st 2012:

Rest

Saturday June 30th 2012:

12 hours travel to Koh Samui: This was a workout in itself!

Friday June 29th 2012:

9:30am:
100 hang power snatch @ 40kg
100 hang cleans @ 60kg
100 bench press @ 80kg
100 floor wipers

Respect to HP who smashed:
100 squats @50kg
100 pull ups
100 deadlifts @55kg
100 toes to bar
AWESOME

HP like a boss

Thursday June 28th 2012:

6am:
100 squats @100kg and 100 Handstand push ups

8am:
100 deadlifts @100kg and 100 pull ups

100kg for a reason!
2:30pm:
1 1/2 hours deep tissue massage

Wednesday June 27th 2012:

6am:
For time: 1000m row, 100 burpees, 100 squats, 100 sit ups, 500m row, 50 burpees, 50 squats, 50 sit ups, 250m row, 25 burpees, 25 squats, 25 sit ups. (33:54)

Look out @92cupcake @mfsmaryam @seanhurls
Yes this is blurry on purpose!
11am:
1. Cleans: 3 @60kg, 3 @70kg, 3 @80kg, 2 @90kg, 3 singles @95kg, 3 singles @100kg, 3 singles @105kg, 1 @112kg PR!!!
2. Snatch: 5 sets of 3 reps @40kg for technique.

Tuesday June 26th 2012:

6am:
6 rounds: 4 deadlifts @ 140kg, 25m hex bar carry @ 165kg, 25m anchor (80kg) carry, 25m walk with two 75lb dumbbells overhead.

Respect Ruski that was sick!

6pm:
TP Therapy Ultimate 6

Monday June 25th 2012:

6am:
1.Narrow grip bench press: 10 @60kg, 6 @80kg, 3 sets of 3 @100kg.
2. Strict pull ups with 16kg kettle bell: 5 sets of 3 reps

8am:
12 min AMRAP: 6 HSPU’s, 12 sit ups, 18 KB (20kg) lunges. 5 rounds 8 sit ups.

11am:
1. Snatch: 6 sets of 1 flip snatch, 1 power snatch, 1 squat snatch @ 50kg
2. Clean and jerk: 6 sets of 2 reps @ 70kg
3. 30 second row: 206meters

2pm:

Done!

Good team for the last workout of the day:

Solid team!

Sunday June 24th 2012:

1pm:
1. Back Squat: 5 reps @ 100kg, 3 reps @ 140 kg, 6 sets of 2 reps @ 150kg
2. Overhead lunges: 5 sets of 6 reps at 50kg
3. 100 GHD’s

Back in business @evolveuae

Saturday June 23rd 2012:

Total rest

Friday June 22nd 2012:

7:30am
TP Therapy Ultimate 6

Got bought this on the way to training which may explain the session a bit:

.....and all things nice!

10am:
1. 1 round of fight gone bad: 1 minute of wall balls, sumo deadlift high pulls, box jumps, push press, row for cal’s. Got 125 reps and then felt the need to squat…
2. Front squat: 6 reps @ 80kg, 4 reps @ 100kg, 4 reps @ 120kg, 3 reps @ 130kg, 2 reps @ 140kg, 1 rep @ 144kg. NEW PR!!! Boooom. This was quite a bit work up to a PR but it felt good and when it feels good you have to go for it. My previous PR was 142…yeah I could have gone for 145 and made it a round number but remember a PR is more than you lifted last time and this was 2kg more than last time so BOOOOM. Probably had a bit of fire in me after getting a message from my buddy Rookie at CrossFit Gold Coast about ten minutes before my session telling me he just picked up a 200kg dead lift COLD!! #rockstar

Front squat Friday......new PR! 144KG #everykgcounts

Thursday June 21st 2012:

7:30am
TP Therapy Ultimate 6

10am:
1. Clean pulls: 2 sets 8 reps @ 60kg, 6 sets 4 reps @80kg
2. Romanian deadlifts: 6 sets 8 reps @ 90kg
3. 5 rounds of: 10 single arm snatch @ 40kg, 5 power bag rows, 5 power bag squat cleans, 5 power bag push press, 10 toes to bar. (25kg power bag, not overly heavy just the most awkward thing I could find)

Engerland.....

A bit of Euro fever kicking around!

5pm:
1. 5k gentle row in 19:24
2. 20 minutes skill development of head stand into hand stand walk. New PR 3m walk!!
3. 50 pistol squats

Banging!!!!
These guys really help from time to time

Wednesday June 20th 2012:

7:30am:
TP Therapy Ultimate 6

10am:
1. 2 back squats @120kg & 1 muscle up. On the minute every minute for 31 minutes
2. For time: 500m row, 30 hand release push ups, 30 sit ups, 30 air squats, 30 KB jerk @ 12kg, 10 10m shuttle runs, 30 hand release push ups, 30 sit ups, 30 air squats, 30 KB jerk @ 12kg, 10 10m shuttle runs, 30 hand release push ups, 30 sit ups, 30 air squats, 30 KB jerk @ 12kg, 10 10m shuttle runs. Time: 11:49

4:30pm
1. 5k recovery row. Target time was 20 minutes and came in at 19:34 which was a bit quicker than I wanted. Sat on 18-19 strokes a minute and enjoyed “The Paleo Solution” podcast. Legs feel ok after this morning
2. 30 minutes stretching and mobility.

Tuesday June 19th 2012:

7:30am:
TP Therapy Ultimate 6

ultimate 6

10am:
1. Strict press: 4 sets of 5 reps @ 60kg, 5 sets of 2 reps @ 70kg
2. 10,9,8,7,6,5,4,3,2,1 Deadlift @ 120kg, Behind the neck jerk @ 70kg
3. 10 rounds of: 30 seconds static hold, 5 second changeover into 30 seconds plank

Static hold!
6pm:
1. 30 minutes mobility focusing on hip and thoracic…because that’s where I’m all bashed up!
2. 45 minutes hand stand skill practice. Focusing on maintaining a static position, turning, walking backwards in control. Spent 10 minutes at the end working on moving from a headstand into a handstand walk and managed to get up and walk a few paces. BOOOOOM!!! Very happy! First time! PR!!! BANG!!! Good way to end the day!

Monday June 18th 2012:

7:30am:
This is a row and thruster couplet: 500m row / 5 thrusters, 400m row / 10 thrusters, 300m row / 15 thrusters, 200m row / 20 thrusters, 100m row / 25 thrusters, 100m row / 25 thrusters, 200m row / 20 thrusters, 300m row / 15 thrusters, 400m row / 10 thrusters, 500m row / 5 thrusters. Time: 37:54
Row damper setting was at 5 and the thrusters were all done using 2 20kg dumbbells, you could do it with 2 20kg kettle-bells or a 40kg barbell.

10:30am:
1. Snatch: 1 power snatch 1 squat snatch. 10 sets @ 60kg
2. Power cleans: 3 power cleans @80kg on the minute for 10 minutes

Kettlebell central!

3:30pm:
30 minutes TP Therapy

4:15pm:
45 minutes mobility

5pm:
8 rounds of 8 bench press (90kg) & 8 dead hang pull ups.

Bench press

Awesome day!!!

Sunday June 17th 2012:

rest day

Although this may change!!!……which it did at 8pm.

8pm:
Row 5k: 18:33.
Must have been all the talk around my recent blog post on rowingthat had it on my mind!

Saturday June 16th 2012:

8am:
TP Therapy!

1 hour recovery walk to stretch the legs!

Friday June 15th 2012:

9:30am:
20 rounds, 1 every 1min 30 seconds of: 2 front squat @ 100kg / 2 HSPU

Full depth on the front squat!

5pm:
1 hour stretching and mobility work. This is as important as my TP Therapy. Got to take care of the tools to keep them working well!

Thursday June 14th 2012:

7am:
Row 1000m, 30 KB lunges, row 750m, 30 KB lunges, row 500m, 30 KB lunges, row 250m, 30 KB lunges. 23:43

10am:
50 thrusters @ 60kg not for time. Did 5 sets of 10 here.

1pm:
TP Therapy

A quick video blog:

Wednesday June 13th 2012:

7am:
Woke up and needed to row so did:
8 sets of 500m with 1 minute rest. Average speed per 500m 1:41 with a stroke rate of 22.
Got advised by a personal trainer in the gym that 30 on 30 off would be far better for me!! WTF??

10am:
1.Behind the head jerk: 5 @80kg, 4 @85kg, 3 @90kg, 2 @95kg 1@ 100kg
2. 60 clean and press @ 70kg
3. 100 floor wipers

Floor wipers

(Written on Tuesday evening) “This is what the Dog Father has sent to me to test out tomorrow morning:”

Big Boys Club

6pm:
TP Therapy

Tuesday June 12th 2012:

11am:
1. AMRAP 3 minutes: 3 pull ups, 3 hand release push ups: 18 rounds
2. 50 toes to bar
3. 8 rounds: Run 200m, 1 Deadlift @ 180kg. 10:42

Full bar!

6pm:
TP Therapy session:

For real!

Monday June 11th 2012:

12pm:
Olympic lifting:
1. 8 sets of: 2 power snatch 1 squat snatch. (4 sets @ 50kg, 4 sets @ 60kg)
2. 8 sets of 2 squat cleans. (4 sets @ 80kg, 4 sets @ 90kg)

5pm:
1. Bench press @ 90kg: 30, 20,10
2. 10 rounds of: 5 dips / 5 strict pull ups with 14kg dumbbell between legs

Sunday June 10th 2012:

5:30am:
1. Squat session: 20 reps @60kg, 15 reps @100kg, 10 reps @ 120kg, 5 reps @ 140kg, 5 reps @ 140kg, 10 reps @ 120kg, 15 reps @ 100kg, 20 reps @ 80kg.
2. 4 sets of 8 walking lunges with 80kg barbell
3. 3 sets of 20 Russian Oblique twists on GHD
Yep today’s morning session was mostly about squatting. Perfect way to start the week!

8pm (London time):
5,000m recovery row: 18:45.
Was this planned? No not at all but I got to London had a sleep and when I woke up I felt like a row so I went and had one, I knew that from the work this morning, the flight and body time I would not be setting any PR’s so am quire happy with the time I finished it in. It will have got the blood moving around my legs again and with good nutrition, some transdermal magensium and a few of my othersupplements I will be fresh for tomorrow.

Saturday June 9th 2012:

Rest day. Pool time and of course as always TP Therapy

Friday June 8th 2012:

10am:
1. 4 sets of 2 reps (1 power, 1 squat) snatch @ 50kg
2. 2 power snatch @ 60kg
3. 4 power snatch @ 70kg
4. 3 sets of 1 clean,1 clean and jerk @ 80kg
5. 2 sets of 1 clean and jerk @ 90kg, 2 sets of 1 clean and jerk @95kg, 1 clean and jerk @ 100kg
6. 1 squat clean @ 100kg, 1 squat clean @ 105kg, 1 squat clean @ 110kg
7. 3 sets of 3 reps front squat @ 110kg

Great quote from coach D as we were finishing up on the front squats: “Its days like today, at the end of the week when you are a bit busted up that count the most”

Thursday June 7th 2012:

6am:
1. 8 sets of 3 reps front squat (110kg) with 2 max height box jumps
2. 10 rounds of 30 seconds static hang, 30 seconds plank. 10 seconds for change over
3. 50m hand stand walk. (a couple of hand stand walks into hand stand push ups at the end for fun, see video below. Also a bit of work at turning round whilst walking on hands)

Wednesday June 6th 2012:

Session 1:
1. Work up to 1RM bench press. Hit 120kg. (Not overly impressed)
2. 25,20,15,10,5 KB swing @ 36kg, HSPU’s (Not for time, focus on form)
3. 2k row*, damper 7. 6:54
*Note that Doggy Dog programmed this session and in putting this 2k row at the end he knew he would actually never do it as time would run, by the time he got to this his client arrived, standard!!

Session 2:
Olympic Lifting
5 sets of 1 power snatch into 8 overhead squats @ 60kg
3 sets of 1 power snatch into 3 overhead squats @ 70kg
5 sets of 3 squat cleans @ 70kg
Front squat: 2 reps @ 100kg, 2 reps @ 110kg, 1 rep @ 120kg, 1 rep @ 130kg, 1 rep @ 142kg. (142kg is a new PR, video below) Personal bests (PB’s/ PR’s) make a training session special. Check out a post I wrote about them recently CLICK HERE

Coach D makes my 142kg front squat look like child play with how easily he hits 180kg here:

Tuesday June 5th 2012:

Session1:
10 rounds with 2 minutes rest between rounds of:
2 deadlifts with Fat Gripz. (3 sets @ 120kg, 5 sets @ 140kg, 2 sets @ 150kg)
1 muscle up with 10kg vest

then:
5 rounds of:
max time L-sit into 10 GHDS

The Ruski can sit like this ALL DAY LONG!

Session 2: 30 minutes TP Therapy

Monday June 4th 2012:

Session1 – Part 1:
(As programmed by Doggy Dog. No Ruski with us today….apparently his legs are a bit sore from yesterday!)
8 rounds of:
30m farmer carry @ 155kg. (Last one in reverse like in the below video)
3 push press @ 80kg

Session 1- Part 2:
10 rounds of 2 strict hand stand push ups on the minute.

Session 2:
45 minutes mobility work

Session 3:
Olympic lifting.
6 sets of 2 reps (1 power, 1 squat) snatch, working up to 70kg
5 sets of 2 reps (1 power, 1 squat) clean, working up to 90kg

Here is a nice clip of Derrick playing around with 150kg

Sunday June 3rd 2012:

3 sets of 5 reps depth jumps from 1meter box
8 sets of 3 reps back squat @140kg
6 sets of 6 lunges @ 100kg
4 sets of 100kg overhead barbell walk(video below)

Smashed out a nice Trigger Point Therapy session after lunch too! #essential

Saturday June 2nd 2012:

Rest day. Pool time for some Vit D. But of course a good TP Therapy session!

Friday June 1st 2012:

Olympic lifting with coach D. (Front squatting 180kg here)
10 sets of 2 reps (1 power / 1 squat) Snatch @ 50 KGs for technique
3 sets of 1 squat snatch @ 60kg
5 sets of 2 reps cleans @ 70kg for technique
4 sets of 3 reps front squat @ 110kg
1 rep front squat @ 140kg

Thursday May 31st 2012:

Rest Day – First rest day for 8 days and have O lifting session tomorrow.
2 baths in magnesium and lots of transdermal magnesium to keep the tools working well.

Wednesday May 30th 2012:

Session 1:
15 rounds of 3 bench press @ 100kg 2 muscle ups.
Always good to have some stones to count your rounds when you are doing volume!Session 2:
8 sets of 2 reps (1 power, 1 squat) snatch @ 60kg
2 sets of 1 rep squat snatch @ 70kg
6 sets of 2 reps (1 power, 1 squat) clean @ 80kg
2 sets of 1 rep squat clean @ 100kg
Front squat 130kg X 2 reps X 2 sets, then 1 rep @ 140kg. New PR. BOOOOOM!!!

Tuesday May 29th 2012:

7 rounds of 3 deadlifts @ 170kg, 30m prowler push!

Monday May 28th 2012:

Session 1:
1 parallette hand stand push up per minute for 10 minutes.
5 sets of 3 reps strict press @80kg
Session 2:
7 sets of 2 reps (1 power, 1 squat) snatch @ 60kg
40meters of 1 thruster 1 lunge @ 40kgs
100m Hand stand walk for time
Hand stand walk into 2 hand stand push ups (for skill)
(One of my training partners Martin (above) has possibly one of the best squats I have ever seen)

Sunday May 27th 2012:

3 squats (@100kg) on the minute for 20 minutes, then 3 squats (@120kg) on the minute for 5 minutes.For the last few weeks since returning from the CrossFit games regionals in Korea where I placed 7th, I have been recovering and just having a bit of fun in the gym. From this week I am starting a more aggressive training program which is based on strength, gymnastics and Olympic lifting. I am lucky I have “Danny The Dog” and “Martin The Ruski” to train with as well as an awesome Olympic lifting coach “D-Breeze”. Enjoy the read!This video is part of a “fun” session I did shortly after returning from Korea…

2 responses to “MS Training Log

  1. Pingback: Trigger Point Therapy because it works | innerfight

  2. Pingback: Walking – Upside down! | innerfight

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