A CF+Weightlifting log

[Don Stevenson]

Friday - rest day

Saturday - was going to do "Diane" but woke up with a shocking chest/throat cold and had to run a 4 hour KB/OLY workshop.

Sunday - still feeling crap (cough, sore throat etc) but hit the gym anyway

Power cleans up to a double at 95kg

"Diane" modified with push press 50kg instead of HSPU 13:15

5 minute break

"Elizabeth" power cleans and regular dips

17:00

couldn't catch my breath at all through either workout and i felt like dying afterward.

But pleased with myself for not missing the workouts!

[Don Stevenson]

Monday

4 rounds of

one arm pushup practice
HSPU practice
pistol practice
ring dip/L sit practice

then

CF every minute on the minute pullup ladder

12 rounds

[Don Stevenson]

Tuesday

Feeling crap, went to doctors and got told i've got a strep throat infection, told to take several days off training

[Don Stevenson]

Tuesday

First day back at training, still a bit sick so no metcon

Squats up to a double at 130kg
power cleans up to 2x3 @80kg

DL 140 x3 150 x 3 160, 170, 180, 190, 200kg missed 210

Wednesday

"Lynne"
Scaled to 80kg BP

6 BP 17 pullups
6 , 12
6, 10
6, 10
5, 7

[Don Stevenson]

Friday

Recovery session Kayaking - boy did my shoulders feel it from "Lynne"

Long weekend off - still recovering from throat infection that has given me some weird asthma.

Tuesday - mucking around in the morning

Bench press 80kgx5 85x3 90x3 95x2 100kgx1
Pullups - 13. 10, 10, 8

row 4 x 500m with 2 min rests
1:42.8
1:45
1:46.6
1:46.8

These felt remarkably easy considering i've had two weeks off with a cough etc. I think the asthma meds made a big difference and i felt like i could have gone several seconds faster but didn't want to risk irritating my throat/chest

[Don Stevenson]

Tuesday PM

"Cindy"

Embarrassing score from last time +4 rounds = slightly less embarrasing score

Apart from my usual suckfulness at pushups the workout felt fairly easy and i was flying through the pullups and squats.

Thinking perhaps i need to get tested for asthma cause on the meds i'm finding my breathing a LOT easier.

[Don Stevenson]

Monday

BP up 80kg 3x5
Mil press 60kg 3x3
L sit on rings 5 x 5 seconds

Row 5km

19:36.9

First time under 20:00 i think

[Don Stevenson]

Friday

BP - 3x3 90kg
weighted pullups 4 x 3 10, 10, 12.5kg, 15kg

row 2000m - 7:28

Turns out i have asthma AND a hernia which might need surgery so no heavy lifting for a while.

[Don Stevenson]

Saturday + Sunday

Ran kettlebell course

Superbowl Monday!

Morning workout

tabata something else with squats swapped for rowing.

pullups 8 down to 5 reps per round
pushups 11 down to 6 reps
sit ups - 8 per round
rowing 7 cal per round


Afternoon

BP 3x3 80kg
pullups 3x3 + 10kg
dips 5 x 5

Row 5km

[Don Stevenson]

Tuesday

BB mil press 60kg 3x3
Bench press 85kg 3x3
pullups 5x5

row 1000m 3:24.5 (PR!)
rest 2 min
row 1000m 3:52