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PostPosted: Tue Dec 11, 2012 11:05 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday PM
row 500m w/u
front squat 5 x bw, 20, 25, 40, 3 x 5 x 70
dip 3 x 8
ab circuit 5 x 6 x (hyperextension, hanging knee raise, static standing antirotation ab hold for 10s ea side; a pallof something or other)


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PostPosted: Thu Dec 13, 2012 4:38 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Friday AM
row 500m w/u
squat 5 x bw, 22.5, 42.5, 62.5, 3 x 5 x 92.5
press 5 x 22.5, 27.5, 3 x 5 x 47.5
power clean 5 x 3 x 60
pullups 6
dip 8
pushup 6


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PostPosted: Sun Dec 16, 2012 9:20 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Monday PM
row 1000 m w/u; 500 slow, 500 @ 1:35/500
front squat 5 x bw, 20, 25, 4 x 35, 3 x 55, 3 x 5 x 75
dip 3 x 9
abs 5 x hyperextension x 7, hanging knee raise x 7, pallof hold for 10s


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PostPosted: Tue Dec 18, 2012 8:48 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday PM
row 500m w/u
squat 5 x bw, 25, 45, 3 x 65, 3 x 5 x 95
press 5 x 20, 3 x 5 x 50
power clean 5 x 3 x 65
pullups 7
dip 10
pushup 15


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PostPosted: Thu Dec 20, 2012 5:04 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Friday AM
row 500m w/u
front squat 5 x bw, 20, 27.5, 4 x 47.5, 3 x 57.5, 3 x 5 x 77.5
dip 3 x 10
abs 5 x hyperextension x 8, knee to elbow x 6 , pallof hold for 10s

I anticipate next week won't involve training. Merry Festive Season to you all.


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PostPosted: Sun Dec 23, 2012 11:56 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Monday PM
row 500m w/u
squat 5 x bw, 27.5, 37.5, 4 x 57.5, 3 x 77.5, 3 x 5 x 97.5
press 5 x 22.5, 3 x 32.5, 3 x 5 x 52.5
power clean 3 x 22.5, 27.5, 5 x 3 x 67.5


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PostPosted: Thu Dec 27, 2012 9:18 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Friday PM
row 500m w/u
front squat 5 x bw, 20, 4 x 30, 3 x 40, 2 x 60, 3 x 5 x 80
dip 2 x 11, 1 x 5
abs 5 x hyperextension x 9, knee to elbow x 7 , pallof hold for 12s
press 5 x 20, 4 x 30, 3 x 40, 3 x 5 x 55


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PostPosted: Tue Jan 01, 2013 9:43 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday PM
row 500m w/u
squat 5 x bw, 20, 30, 4 x 40, 3 x 60, 2 x 80, 3 x 5 x 100
power clean 2 x 3 x 20, 5 x 3 x 70
2 x rope climb ~ 2.5m

no press today.


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PostPosted: Thu Jan 03, 2013 9:38 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Friday PM
row 500m w/u
front squat 5 x bw, 20, 22.5, 4 x 42.5, 3 x 62.5, 3 x 5 x 82.5
abs 5 x hyperextension x 10, knee to elbow (8,8,8,6,6) , pallof hold for 12s
press 5 x 20, 27.5, 4 x 37.5, 3 x 5 x 57.5


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PostPosted: Sun Jan 06, 2013 10:08 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Monday PM
600m jog warmup
squat 5 x bw, 20, 4 x 22.5, 3 x 42.5, 2 x 62.5, 1 x 82.5, 3 x 5 x 102.5
power clean 2 x 3 x 22.5, 5 x 3 x 72.5
rope climb x 3 - ~2.5m


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PostPosted: Tue Jan 08, 2013 9:33 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Wednesday PM
row 500m w/u
front squat 5 x bw, 20, 25, 4 x 45, 3 x 65, 3 x 5 x 85
press 5 x 20, 4 x 40, 2 x 5 x 60, 3 x 60 - didn't have it for the last two reps.


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PostPosted: Thu Jan 10, 2013 5:26 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Friday PM
600m jog warmup
row 500m w/u
squat 5 x bw, 20, 4 x 25, 3 x 45, 2 x 65, 1 x 85, 3 x 5 x 105 - now things are getting interesting
power clean 1 x 3 x 65, 4 x 3 x 75, 3 x 1 x 75 - by the end my form was all over the place
rope climb x 2 - ~2.5m

i'm currently gaining weight. edit: creatine starting again after a year without. that'd do it. and day.


Last edited by robt-aus on Wed Jan 16, 2013 4:12 am, edited 1 time in total.

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PostPosted: Mon Jan 14, 2013 8:31 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Tuesday AM
row 500m w/u
front squat 5 x bw, 20, 27.5, 4 x 47.5, 3 x 67.5, 3 x 5 x 87.5
press 5 x 20, 4 x 40, 2 x 5 x 60, 1 x 60 - didn't have it at all, even after 2mins R. so push pressed it for 5.


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PostPosted: Mon Jan 21, 2013 5:30 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
PM
30min walk/jog


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PostPosted: Mon Jan 21, 2013 9:48 pm 
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Joined: Sun Jul 05, 2009 6:07 am
Posts: 859
Location: Sydney, Australia
Tuesday
6.5km short slow distance ~33min = ~5min/km
ok. decent warmup.


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