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Old 04-21-2010, 06:34 AM   #11
matthew brewster
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WEDNESDAY 21st APRIL

Clean an jerk 3x3 at 85% 60kg

Cleans were good jerks not so much - still need to work on fireing my hips and weight on the heels.

Finnisher

3 rounds
10 burpee
20 pressups
30 squats
run 400m

rest 3 min between rounds

3.18 (6.18) 9.52 (12.52) 17.17
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Old 04-22-2010, 04:36 AM   #12
matthew brewster
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THURSDAY 22nd APRIL

Dead lift 5 x 1 at 90% 135kg

Finisher
rounds in 15 mins
5 dbell dead lift
5 dbell hpc
5 dbell thruster
17.5 x2
10 rounds

This was hard i had planned to do one round on the min every min, but it soon became obvious that it wasn't going to happen.
so switched to this.
After the first 3 sets it became 5 x 5 x 5 then about round 7 everything was broken.

It defo got my heart rate up and taxed my strength, not sure if i set it too heavy though as i seemed to often spend 5 to 10 seconds resting rather than lifting
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Old 04-24-2010, 04:12 AM   #13
matthew brewster
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FRIDAY 23 April
Rest day


Sat 24 april

Shoulder press 1 rep max
75 f
72.5/1 equal no gain

Finnisher 10 - 1
swings 24kg bell
burpees

Felt weak and tired today no strength or energy i might need two days a week off rather than one, but felt guilty and went to train. lesson learnt.
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Old 04-25-2010, 03:33 AM   #14
matthew brewster
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Sunday 25th april

Back squat 5 x 4 90 kg

finisher
5 rounds
5 deadlift 80kg
10 burpee
flew through this untill the start of round 4 then it sucked like a fat man
like it though! next time the target is unbroken
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Old 04-28-2010, 05:08 AM   #15
matthew brewster
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Monday 26th April
Snatch 5x3 80 % - 40kg

finisher complex with barbell
5 rounds
5 reps of
deadlift
hang clean
f squat
push press
rest 1 min between rounds
bit too light
whilst getting alot of help with my programme just thought id have a play in the gym.

Tuesday 27th
Deadlifts at CF Manc- dropped in between night shifts for deadlift day
build up to to 5 rep max -

130 PB +10kg

went for a heavy single

155 PB +5kg

very happy with those lifts

finnisher
7 thruster
10 chinups - kipping
rounds of
7min - rest 3
3min - rest 1
1min
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Old 04-29-2010, 07:46 AM   #16
matthew brewster
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WEDNESDAY 28th april
rest day

THURSDAY 29TH APRIL
Start of the new programme

Back squat
3 x 5 x60

bench
3x5x70

chins
3x3

played with a k bell for 10 mins nothing major 16kg

really light easy day after resetting all my weights - felt odd to go so light. will increase each one by 2.5kg next week, but means at the moment i can get some good conditioning in on top of my weights
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Old 04-30-2010, 02:36 AM   #17
matthew brewster
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FRIDAY 30th APRIL

Deadlift 1x5 - 90kg

Finisher

4 rounds
5 power cleans - 2x20kg plates and short bar, maybe 50kg ish
run 400m - treadmill 16.5 kph, 16.5kph 15.5 15.5 incline 1.5%

didn't time it but i estimate it was around 11 - 12 mins
Cleans slowed me down, the last round were all singles with 3 - 4 breaths break per lift.

If i ever doubted that a short hard metcon would do the trick, this has proved me very very wrong!!!

i haven't had a hit on a workout like this in a long time.
Because it looked so easy i went full bore right from the get go and got my ass royally handed to me.
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Old 05-01-2010, 02:26 AM   #18
matthew brewster
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SAT 1st may
Active rest day

went for a little jog with a plan of running 3 miles -
my conditioning is so bad at the moment i had to break it down into run a mile walk 1 min run a mile just to avoid killing my self.
my heart rate reached 182 at one point !

To be honest i feel pretty disgusted that ive got into such bad shape, i know lsd training is regarded as bad but i dont think this is anywhere close to that, my mum can jog 3 miles!! its given me a good kick up the arse
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Old 05-04-2010, 05:26 AM   #19
matthew brewster
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Sunday 2nd may
rest day cos of life stuff

Monday 3rd may
Front squat 3 x 5 40 kg

shoulder press 3x5 at 47kg

both powered clean from the floor as i have no rack at work

Tabata finisher
straight through 20:10 no rest between exercises

press ups - 19 11 6 6 5 4
squats - 18 21 18 15 14 10
sit ups 12 12 11 7 10 8

i wasn't sure if im ment to do front squats on this programme but i figured what the hell, im crazy like that ;-) and i have no rack at work so the back squat would have been very hard, its this or a smith machine.

Tuesday 4th may
Warm up - 3 rounds 10 swings, (10 l/10r) 10 clean and press, 10 snatch -

16 kg bell

Chin ups
10 rounds - 2 every 30 seconds
failed to get my chin any higher than level with the bar on the very last rep - keep the same for next week.

Power clean - 5x5 oops should have been 5x3 -
50 kg

Finisher

3 x 800m on treadmill rest 2 mins then reset the treadmill so maybe 2.15.

i tried to increase the speed after the first 400m so it looked like this
1) 14 - 14.5
2) 14.5 -15
3) 14.5 straight through i was at my max already.

max heart rate 182 and dropped to around 120 in the 2 minute rest.

Its good to be back working on my running again, and interesting to see the comment on the gpp forum that metabolic intervals are not the be all and end all of cardio fitness.

My crossfit ( if you will) fitness has improved no end but i certainly think after my disaster running the other day that i was fittest in the vo2 max sense when i ran 3 times a week with distances of 3 miles, 4 miles and a fartlek session. with 2 sessions of gpp drills sprinkled in here and there.
I intended to keep this session as pure running or rowing intervals with a rest and go again, not throw some other exercise in between each run.
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Old 05-07-2010, 03:33 AM   #20
matthew brewster
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Wednesday 5th may

rest day

Thursday 6th may

Back squat 3x5 62.5 nice and quick -
still feels very light im tempted to add 5kg next workout

Bench 3x5 72.5

Chins 3 3 4 - next week will go for a max across all sets

all weights still feel very light so i will add 5 kg rather than 2.5 next workout

Friday 7th May

2x5 deadlift 95kg add 5 kg

Finisher
5 rounds
10 hang snatch dbell 17.5kg
10 swings 24kg
5 chinups - all singles with a little kick, yesterday took more out of me than i thought it would.

6.48
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