## RobT-aus' log

**Moderators:** Ironman, Jungledoc, ianjay, stuward

### RobT-aus' log: y3c9w10 20130716

Tuesday PM

row 500m w/u

squat 5 x bw, 4 x 47.5, 3 x 67.5, 2 x 87.5, 3 x 5 x 107.5 1-2mR

bench press 5 x 20, 4 x 35, 3 x 55, 3 x 5 x 75

power clean 3 x 20, 5 x 3 x 72.5 1mR

row 500m w/u

squat 5 x bw, 4 x 47.5, 3 x 67.5, 2 x 87.5, 3 x 5 x 107.5 1-2mR

bench press 5 x 20, 4 x 35, 3 x 55, 3 x 5 x 75

power clean 3 x 20, 5 x 3 x 72.5 1mR

### RobT-aus' log: y3c9w11 20130718

Thursday AM

row 500m w/u

squat 5 x bw, 30, 4 x 70, 3 x 90, 3 x 5 x 110

press 5 x 20, 4 x 37.5, 3 x 5 x 57.5

deadlift 3 x 65, 2 x 105, 5 x 145

row 500m w/u

squat 5 x bw, 30, 4 x 70, 3 x 90, 3 x 5 x 110

press 5 x 20, 4 x 37.5, 3 x 5 x 57.5

deadlift 3 x 65, 2 x 105, 5 x 145

### RobT-aus' log: y3c10w1 20130731

Wednesday

Lunchtime

row 3min

squat up to 3 x 5 x 90

press up to 3 x 5 x 45

powerclean 5 x 3 x 70

Lunchtime

row 3min

squat up to 3 x 5 x 90

press up to 3 x 5 x 45

powerclean 5 x 3 x 70

### RobT-aus' log: y3c10w2 20130802

Friday AM

row 300m w/u

weight circuit run by instructor at remodelled local gym

2 x 60s each of torsionator, deadlift, ring pushups, squats, pullups, ohp, monkey bar

didn't count reps, but was actually fun

row 300m w/u

weight circuit run by instructor at remodelled local gym

2 x 60s each of torsionator, deadlift, ring pushups, squats, pullups, ohp, monkey bar

didn't count reps, but was actually fun

### RobT-aus' log: y3c10w3 20130805

Monday PM

weight circuit run by instructor at remodelled local gym

torsionator ( as long as everyone else was working), deadlift 8 x 50, 8 + pushups, squats 8 x 40/60, pullups AMRAP (6,4,4), ohp x , monkey bar (tore up hands)

weight circuit run by instructor at remodelled local gym

torsionator ( as long as everyone else was working), deadlift 8 x 50, 8 + pushups, squats 8 x 40/60, pullups AMRAP (6,4,4), ohp x , monkey bar (tore up hands)

### Re: RobT-aus' log: y3c10w4 20130807

Wednesday AM

weight circuit run by instructor at remodelled local gym

torsionator ( as long as everyone else was working), deadlift 8 x 50, 8 + pushups, squats 8 x 40/60, pullups AMRAP singles, ohp x 45, monkey bar (tore up hands)

weight circuit run by instructor at remodelled local gym

torsionator ( as long as everyone else was working), deadlift 8 x 50, 8 + pushups, squats 8 x 40/60, pullups AMRAP singles, ohp x 45, monkey bar (tore up hands)

### RobT-aus' log: y3c10w5 20130809

Friday AM

missed the circuit class. I think I need to stop doing it. I'm going backwards.

20 minutes warmup and skills (bar work, pushups, some stretching)

squat - up to 3 x 5 x 80

press up to 3 x 5 x 50

deadlift 5 x 130

missed the circuit class. I think I need to stop doing it. I'm going backwards.

20 minutes warmup and skills (bar work, pushups, some stretching)

squat - up to 3 x 5 x 80

press up to 3 x 5 x 50

deadlift 5 x 130

### RobT-aus' log: y3c11w1 20130812

Monday AM

moderate intensity circuit

2 x 45s prowler, glute grasshopper type things, vertical jumps, boxing, boxing, rope whip

25 pushups

signed up to a work sponsored 6km running series. 7 runs over 14 weeks, starting in two weeks. Should be fun.

moderate intensity circuit

2 x 45s prowler, glute grasshopper type things, vertical jumps, boxing, boxing, rope whip

25 pushups

signed up to a work sponsored 6km running series. 7 runs over 14 weeks, starting in two weeks. Should be fun.

### RobT-aus' log: y3c11w2 20130814

Wednesday AM

mini circuit

3 x squats (bw, 6, 8) x 10 / step ups 2 x 10, jump ups x 10 / boxing 30s / rope whip 30s, 30s, 30s / prowler push (empty, +5kg, +10kg) 2 x 20m / pushups (10, 8 ,8)

prowlers are not nice.

PM

6km jog - 36min - first time on course. got lost twice. Spring is here in Sydney.

mini circuit

3 x squats (bw, 6, 8) x 10 / step ups 2 x 10, jump ups x 10 / boxing 30s / rope whip 30s, 30s, 30s / prowler push (empty, +5kg, +10kg) 2 x 20m / pushups (10, 8 ,8)

prowlers are not nice.

PM

6km jog - 36min - first time on course. got lost twice. Spring is here in Sydney.

### RobT-aus' log: y3c11w3 20130819

Monday PM

circuit

2 x 60s sets of prowler 20m x 2 / advanced burpees / med ball smashes w 6kg / kettlebell swings x 6kg / lunge twists / jump ups / boxing x 2 / rope smashes

I have received the timing chip for the 6km race series i've entered. my goal is an average 6m15s / km pace for the opening run on this Wednesday, with a reduction of 15s per km each race for the subsequent 4 races. 5m15s / km would be good. sub 5min /kms would be excellent. there's lots of stairs and turns on this course and it'll be crowded.

circuit

2 x 60s sets of prowler 20m x 2 / advanced burpees / med ball smashes w 6kg / kettlebell swings x 6kg / lunge twists / jump ups / boxing x 2 / rope smashes

I have received the timing chip for the 6km race series i've entered. my goal is an average 6m15s / km pace for the opening run on this Wednesday, with a reduction of 15s per km each race for the subsequent 4 races. 5m15s / km would be good. sub 5min /kms would be excellent. there's lots of stairs and turns on this course and it'll be crowded.

### RobT-aus' log: y3c11w4

Tuesday pm

Circuit

Sled push x20m / push-ups / sled push x 20 (low handle) / push-up / rest

Weight on sled: 0 5 7.5 10 12.5 15 17.5 20

Circuit

Sled push x20m / push-ups / sled push x 20 (low handle) / push-up / rest

Weight on sled: 0 5 7.5 10 12.5 15 17.5 20

### RobT-aus' log: y3c11w5 20130821

Wednesday 1200

6km run - 32min

6km run - 32min

### RobT-aus' log: y3c11w6 20130826

Monday

4 x 120m run / pullups 5,4,3,2 / dips 5,4,3,2 / pushups 5,4,3,2

5 x pullup, dip, pushups

jog back to office

4 x 120m run / pullups 5,4,3,2 / dips 5,4,3,2 / pushups 5,4,3,2

5 x pullup, dip, pushups

jog back to office

### RobT-aus' log: y3c11w7 20130828

Wednesday AM

5 x sled push x 2 x 20 - apparently the sled is 'broken' - it takes a lot more effort to move it. a whole gym full of complication and expensive equipment and the one item that can't be maintained is the sled. the thing's only been used for the last 4 weeks...

PM

6km 28m30s

5 x sled push x 2 x 20 - apparently the sled is 'broken' - it takes a lot more effort to move it. a whole gym full of complication and expensive equipment and the one item that can't be maintained is the sled. the thing's only been used for the last 4 weeks...

PM

6km 28m30s

### RobT-aus' log: y3c1128 20130902

Monday PM

several extra days off. it's getting warm here and I decided to help the country's beer producers.

3 x 6 x 20m 'fast foot' movement drills

pullups 5,4,3,5; dips 6,5,4,5; pushups 6,4,3,5

2 x 100m slow jog

several extra days off. it's getting warm here and I decided to help the country's beer producers.

3 x 6 x 20m 'fast foot' movement drills

pullups 5,4,3,5; dips 6,5,4,5; pushups 6,4,3,5

2 x 100m slow jog