Jo's workout log

Day 3 Week 5/6

Wed 25th Nov

Workout

1 Power Clean
1 Front Squat
1 Thruster
1 Back squat
1 Push Press
5 rounds
20 pullups
AMRAP 20min

Day 2 Week 5/6

Tuesday 24th Nov

800m run - row 800m
10 muscle ups 10 ring dips(with band) + 10 pullups (chest to bar)
3 rounds

16.28mins (i think)

Day 1 Week 5/6
Monday 23rd Nov

Workout

Deadlift 5-5-3-3-3-1-1-1-1


60,60,60,60,60,60,60 5 reps each time

Nursing my back so just worked on technique

Day 14 Week 3/4

Yoga 8.15am with Leanne

Great strength and stretching workout.

Day 13 Week 3/4
Saturday 21st Nov

Workout

21-15-9
Pullup
Ring Dip
400m run
10.31mins

Had to sub the run for squats. eeek. Amanda made me do 1.40mins worth of squats to cover the run. yowza. Good workout. Pullups went pretty well.

Day 12 Week 3/4
Friday 20th Nov
Workout

4 Thruster 30kg
8 SDLHP (40/30) 30 kg
12 KB Swings 16kg
AMRAP 10min

6+1 thruster

Day 11 Week 3/4

Thurs 18th Nov

REST DAY

Day 10 Week 3/4
Wed 18th Nov

Work Out

Front Squat
1,1,1,1,1,1,1

50,55,57.5,60,62.5,65
then burpees 1min armap - 23

Day 9 Week 3/4

Tues 17th Nov

I am such a dick - a got up early to do the 6am class but there isnt one on a Tuesday at the gym is there?!?* dork! so instead I did a work out of my own.

Workout

400m walk - due to injury
then
50 situps
50 squats
15 pushups
3 rounds
then 400m walk

I really concentrated on trying to get those pushups correct. chest to floor each time and getting those hands in closer. squats were good - making sure I'm getting bum down and situps seemed very slow. I dont understand why my situps seem to feel so hard these days?
anyhow, what started out to be a 'blonde moment' day ended with a good workout to get me on my way this morning. I had to make sure that I worked out today as I work on a Tuesday and I have a dinner on tonight so it was the only time I could train. Couldn't let the team down.

Day 8 Week 3/4
Monday 16th Nov

Workout

Interval Helen

400m Run - 12kg SDHP
21 KB Swing (24/16)
12 Pullups
3 Rounds
Rest 2min between rounds
I had to sub the running due to my calf injury. I had absolutely no grip left in my left arm by the end of it. yawza

2.28,3.14,3.16

Day 7 Week 3/4

Sunday 15th Nov

Yoga with Leanne at 8.15 - bloody hell it hurts!!!

then support crew for Team Taz- Maniacs at Cornwall Park. Looked awesome but hard and I was really bummed I couldnt do it with the rest of the team. Good work guys - you did fab!!

Day 6 Week 3/4
Sat 14th Nov

Workout

Three rounds;
21 knees to elbows
21 KB Swings (32/24kg) -16kg
21 Pushups - resorted to knees to improve technique
3 Rope Climbs
21 Goodmornings (20/10kg)- 10kg
30m Walking Lunges

28mins
woo - tough workout but was really pleased that I did all the rope climbs. It took me a bloody long time to complete the WOD but I did it.

Day 5 Week 3/4
Friday 13th Nov

Rest Day - had Connor's athletics day so had to be a good Mum and watch him. I think it was quite good timing as deadlifts are not the best thing for my back at the moment.

Day 4 Week 3/4

Thurs 12th Nov

Workout

Snatch Technique

Then:

On the minute for 10min
2 hang power snatch
2 overhead squat
2 hang snatch
then:
2mins of max over head squat with 20kg -50

I really enjoyed this today. Quite difficult but I think I have got the hang power clean but the hang snatch nah! Getting there but it is a tricky little number.
Was happy with the overhead squat. It was great having Gareth there as I was determined to stick with him and it worked. Thanx Gareth !!!

Day 3 Week 3/4
Wed 11th Nov

Workout

800m run then,
10 rounds of;
5 pullups
10 pushups
15 squats
800m run

Well unfortunately not a good start for me. its not been a good week. Just started out on the first 800m run and something pinged in my lower right calf. Very sore so ended up walking back to gym and did the 10 rounds and then walked 200m at end. It doesnt feel too flash so I am just taking Darren's advice and ice every hour. I am hoping it is nothing . So as far as work out went - I am getting much better rythum on the pullups so they are coming along. Push ups on the other hand are very bad. I need to make a focus on doing a few pushups after class to improve them. So it is now push ups and pull ups that I will need to work on oh and why not add in the ring dips. All require alot of work.