Pauls Workout Logs

24th November

Workout

800m run
10 muscle ups
3 rounds

( 13:20 )

Had to substitute muscle ups for ring row due to my recovering shoulder, still a reasonable workout

23rd November

Workout

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

( 120, 120, 130, 135, 140-failed, 130, 135, 140-failed, 135 )

Turns out I have torn something in my shoulder doing ring dips on Saturday so was relieved to be doing deadlifts today, not working the shoulder much at all.
Actually improved on my PB

22nd November

6 km Run

Just an easy jog around the Pamnure basen, back muscles are a bit stiff after the kettle bell relay I think, on saturday.

21st November

Workout

21-15-9
Pullup
Ring Dip ( BB for 15 & 9 )
400m run

( 10.24 )

Ring dips were really tough after the first 21, couldn't lock out so needed band assistance, pretty average time, will be good to have a break tomorrow.

20th November

Workout

4 Thruster
8 SDLHP ( 35kg )
12 KB Swings
AMRAP 10min

( 7 rounds )

Back flat on the ground outside after this one, always a sign of a good workout, been a few this week.

19th November


5 Burpee Box Jump
10 Wall Ball
20 Double Unders ( 60 single's )
AMRAP 15min

( 8 + 10 skip )

My double under "attempts " are getting better, might sart practicing every workout.
My goal is 30 continuous doulbe unders by week 8, just over 4 weeks to nail it, better get cracking.

18th November

Work out

Front Squat 1-1-1-1-1-1-1

( 70, 80, 9/0, 80, 85, 9/0, 85 )

Burpees ( 1 min ), ( 25 )

Tried my best to crack 90kg, my legs just wouldn't let me, tried to push my knees out on the push up, heavier the weight the more the tequnique suffers.

17th November

Work up to heavey clean & jerk

2 power clean, 2 clean, 2 hang clean
2 press, 2 push press, 2 push jerk
at 50% BW
5 Rounds
Rest 2min in between rounds

( 13.20 )

Begining to enjoy this workout, Taz and Pat's persistent correcting is starting to sink in.

16th November

Interval Hellen

400m Run
21 KB Swing (24/16)
12 Pullups
3 Rounds
Rest 2min between rounds

( 12.40 )

A tough session but please with my time, the forearms really got hammered, the last set of pullup's were pretty ugly.

15th November

Team challenge.

Really proud of my teams mate's, everyone worked together exceptionaly well, including our support crew, it's what got us through to win in the end.
Awesome job guy's, another one under our belt, 2 out of 2, let's keep it going, 110% to the end !!!

13th November

Dead Lifts, max weight.

( 120kg )

8 Rounds alternating
Tabata deadlift (70kg)/double unders.

( 70kg dead lifts - 69, single skip - 230 )

12th November

Snatch technique ( 20kg )

Then

On the minute for 10min
2 hang power snatch
2 overhead squat
2 hang snatch

I think my technique is improving.

10th November

Back Squat ( 5x5 rm )

( 70kg x 5 sets )

Unfortunately couldn't lift my max due to a back injury, Did my best with 70kg.

Definitely deduct a point Taz....its just getting silly.....the man will have breast muscles like Pamela at this rate

Paul, if I ever see DB flies and crunches on your workout log again you are at risk for getting a point deduction