MS Training Log

Follow the training of InnerFight founder Marcus Smith:

Sunday 2nd September 2012:

11am
1. Cold bar: Strict press @74kg
2. Squat: In 4 sets work up to 1RM for the day 177kg (new PR) then 4 sets of 2 reps @ 130kg
3. Bench press: In 4 sets work up to 1RM for the day 116kg, then 4 sets of 2 reps @ 90kg
4. 50 HSPU's

 This is Danny doing his squats today! Oh thats right he called in sick #lazydog

Thursday 30th August 2012:

10am
1. Cold Bar: Strict press @74kg
2. Squat: In 4 sets work up to 1RM for the day (176kg, new PR)
3. Bench press: In 4 sets work up to 1RM for the day (failed 120kg)
4. 100 GHD's

 Every KG counts. 6kg on my squat in 1 week!

 

Wednesday 29th August 2012:

4:30pm
1. Cold Bar: Strict press @73kg
2. Squat: In 4 sets work up to 1RM for the day (175kg, new PR) then 4 sets of doubles @ 135kg
3. Cleans: 4 @ 60kg, 3 sets of 3 @ 80kg, 4 sets of 2 @ 90kg

Tuesday 28th August 2012:

10:30am
1. Squat: In 4 sets work up to 1RM for the day (173kg, new PR) then 4 sets of doubles @ 130kg
2. Bench press: In 4 sets work up to 1RM for the day (115kg) then 4 sets of doubles @ 95kg
3. Snatch: 5 sets of 3 power snatch @ 40kg.

Monday 27th August 2012:

11am
1. Cold Bar: Strict press @73kg, Bench press @ 108kg
2. Squat: In 4 sets work up to 1RM for the day (172kg, new PR) then 4 sets of doubles @ 140kg
3. Cleans: 4 @ 60kg, 4 @ 70kg, 2 @ 80kg, 2 @ 90kg, 2 @ 100kg, 2 singles @ 110kg
4. 30 clean and press for time @ 60kg.

Great to have the Ruski PR his squat today too.

Sunday 26th August 2012:

11am
1. Cold bar: Strict press @ 72kg
2. Squat: In 4 sets work up to 1RM for the day (170kg, equal PR) then 4 sets of doubles @ 145kg
3. Bench press: In 4 sets work up to 1RM for the day (115kg) then 4 sets of doubles @ 95kg
4. Snatch: 5 sets of 3 power snatch @ 40kg.
5. Strict pull ups: 5 sets of 5 reps
6. 10 minutes hand stand skill work: Static holds, walks, walk into HSPU and walk away.

Thursday 23rd August 2012:

11:30am
1. Cold bar: Strict press 71kg, Squat 147kg, Bench press 107kg
2. 20 broad jumps for max distance
3. 6 sets of 2 HSPU on 3 20kg plates with head to floor
4. 5 rounds of: 1 yoke carry (210kg), 40kg rope pull, 1 yoke carry
5. 5 sets of 10 reps 36kg LB swing

Wednesday 22nd August 2012:

11am
1. Cold bar: Strict press 70kg, Squat 146kg, Bench press 106kg
2. 10 rounds of 3 bench press @90kg, 3 muscle ups, 30 double unders

Tuesday 21st August 2012:

11am
1. Cold bar: Strict press 65kg, Squat 145kg, Bench press 105kg
2. Deadlift: 8 @ 100kg, 6 @ 140kg, 4 @ 160kg, 2 @ 180kg, 2 sets of 2 @ 200kg, 1 @ 210kg
3. Power cleans: 6 @ 60kg, 2 sets of 3 @ 80kg, 3 @ 90kg, 3 @ 100kg, 3 sets of 3 @ 90kg
4. Front squat: 2 sets of 3 @ 120kg, 2 sets of 2 @ 130kg

Monday 20th August 2012:

1. Cold bar: Strict press 60kg, Squat 145kg, Bench press 105kg
2. Snatch: 2 power snatch 1 squat snatch. 1 set @ 40kg, 3 sets @ 50kg, 3 sets @ 60kg
3. Overhead squat: 4 sets of 3 reps @ 80kg
4. 5 rounds of: row 250m, 10 stone from ground to overhead.

Sunday 19th August 2012:

11am
1. Find 1 RM for the day back squat: 170kg (PR)
2. Front squat: 3 sets 8 reps @ 100kg
3. Walking lunges with 60kg overhead: 4 sets of 12 reps
4. Find 1RM bench press for the day: 110kg
5. 2 sets of 15 ring push ups

Thursday 16th August 2012:

8am:
1. Deadlift: 8 @ 100kg, 6 @ 140kg, 4 @180kg, 4 sets of 2 @ 200kg
2. Bench Press: 6 @ 60kg, 4 @ 80kg, 2 @ 100kg X2, 1 @ 110kg
3. 100 reps of: 1 thruster, 1 lunge with the bar in front rack. 40kg bar. Each time the bar is put down do 5 burpees. 29:48 (Did this outside in 42degrees and some solid humidity!!)

Happy when it was over!

Wednesday 15th August 2012:

1. Snatch: 8 sets of 1 power snatch, 1 squat snatch @ 50kg
2. Front Squat: 4 @ 100kg, 3 @ 120kg, 1 @ 130kg, 1 @ 135kg, 1 @ 140kg
3. 8 rounds: 6 strict pull ups, 6 pistol squats, 12 GHDS

Tuesday 14th August 2012:

1. Strict press: 5 @ 40 kg, 5 @ 50kg, 3 @ 60kg, 3 @65kg, 3 @70kg 3 @72.5kg
2. On the minute every minute for 10 minutes: 3 HSPU's. Then on the minute for 7 minutes 4 HSPU's
3. On the minute every minute for 30 minutes: Rob Orlando's bear complex. 1 squat clean, into overhead, back squat, into overhead @ 80kg.

Monday 13th August 2012:

1. Deadlift: 5 @ 120, 5 @ 130, 3 @ 140, 3 @ 165, 3 @175, 8 @185
2. Bench press: 5 @ 50kg, 5 @60kg, 5 @ 70kg 5 @ 3 @80kg, 3 @ 90kg,5 @ 100kg
3. AMANDA: 9-7-5. Muscle ups / squat snatch.

Sunday 12 August 2012:

12pm:
1. Back squat
2. Romanian deadlift
3. Front squat
4. Cleans every minute on the minute:
Minutes 1-5:  5 @ 60kg
Minutes 6-10: 3 @ 75kg
Minutes 11-15: 1 @ 90kg
5. 4 rounds: 5 burpees jump in and out of tyre, 30m walk with 70lbs dumbells overhead, 30 seconds battle ropes
6. 2 sets of 30m prowler push, 30m prowler pull

Monday 6th August 2012:

11am:
1. Deadlift: 5@ 90, 5@100, 3@120, 5@ 135, 5@155, 10@175, 3 x 15 @ 100
2. Military press: 5@ 40, 5@50, 5@ 60, 5@75, 5@ 75, 8@ 75, 2 x 15 @ 30
3. Deadhang pull ups: 10,8,6,
4. Strict dips: 3 sets of 14 reps

 

Sunday 5th August 2012:

12pm:
1. Back squat: 5@ 60, 5@ 75, 3@ 90, 5@ 100, 5@ 115, 10@130
2. Romainian Deadlifts: 3 sets of 15 @ 80kg
3. Front squat: 3 sets of 15 @ 70kg
4. Bench press: 5@ 45, 5@ 55, 3X65, 5@ 75, 5@ 85, 7@ 95
5. Inc bench press: 3 sets of 15 @ 45kg
6. Horizontal ring rows: 3 sets of 15
(all weights in KG's)

Saturday 4th August 2012:

Tried out the treadmill section of the Dubai Fitness Competition:
Treadmill set to speed 13kmph. 2 sets of 20second work 10 second rest at each incline:
0,2,4,6,8,10,12,14.

Friday 3rd August 2012:

18km run

Thursday 2nd August 2012:

6am:
3 mins AMRAP / 2 minutes rest:
1. Row 100m / 3 burpees
2. 5 deadlifts @ 40kg, 5 box jumps
3. 5 KB swings / 5 med ball slams
4. Max toes to bar
5. 10 sledge hammers / 10m bear crawl
6. 4 pull ups / 4 single arm DB snatch

Wednesday 1st August 2012:

4pm:
1. 8 sets of 3 reps explosive squats @ 80kg
2. 6 sets of 3 reps box squats @ 80kg plus chains
3. 3 sets of 15 box jumps @ 30inch box

4. 8 sets of 3 fast reps bench press @ 60kg plus chains
5. 3 sets of 15 reps sand bag plyo push ups
6. 6 sets of 30m sled pull
7. 5km row. 19:46

Tuesday 31st July 2012:

7am:
6 rounds for time:
250m row 4 muscle ups
14:45

12pm:
TP Therapy Ultimate 6

1pm:
Second and final attempt of the qualification of the Dubai Fitness Competition 2012

Row 500m

Then 3 rounds of:

30 hand release push ups

30 squats

30 sit ups

30 DB jerks

10 x 10m shuttles.

10:06

Monday 30th July 2012:

8:15am:

Row 500m

Then 3 rounds of:

30 hand release push ups

30 squats

30 sit ups

30 DB jerks

10 x 10m shuttles.

This is the workout for the qualification of the Dubai Fitness Competition 2012
10:50:22

Respect to these boys, being a judge in any fitness event is not easy!

12:30pm:
Deadlift:
1. 3 sets of 5 reps @ 80kg
2. 3 sets of 5 reps @ 160kg
3. 3 sets of 5 reps @ 80kg

Strict Press:
1. 3 sets of 5 reps @ 40kg
2. 3 sets of 5 reps @ 60kg
3. 2 sets of 10 reps @ 30kg

Strict under grip pull ups:
3 sets of 8 reps

Sunday 29th July 2012:

More rest because I felt tired. SIMPLE right!!

Saturday 28th July 2012:

Rest and sleep!
TP Therapy Ultimate 6

Friday 27th July 2012:

7am:

1. Snatch: 10 sets of 1 power snatch, 1 squat snatch @ 50kg

2. 1000m row with 5 burpees every 200m. 4:46

3. 100 GHD's

5:30pm:

10.9.8.7.6.5.4.3.2.1

Bench press @ 90kg

Deadlift @ 160kg

Ring dips

Thursday 26th July 2012:

6am:

1. Push press: 8 sets of 3 reps @ 90kg

2. 12 min AMRAP: 6 KB swing @ 36kg, 12 med ball slams @ 10kg, 24 double unders. Completed 10 rounds

Wednesday 25th July 2012:

Good to be back home. Landed Tuesday 12noon.

6am:

1. Back Squat: 8 sets 3 reps @ 130kg

2. Lunges: 4 sets 6 lunges @ 80kg

3. Overhead walk: 4 sets @ 100kg

12pm:

Row 500m

Then 3 rounds of:

30 hand release push ups

30 squats

30 sit ups

30 DB jerks

10 x 10m shuttles.

This is the workout for the qualification of the Dubai Fitness Competition 2012

Thursday 19th July 2012:

5pm:
1. 20 minute bike on these intervals
2. 3 rounds of 30 hand release push ups, 30 sit ups, 30 squats, 30 DB jerks.

Wednesday 18th July 2012

4pm:
1. 6 set's of 5 reps max height box jumps
2. 3 rounds of: 6 seated kettlebell press, 30m farmer carry @175kg, 20 sledge hammers, 15m stone carry, 8 bent over KB row.

Thanks a lot to Mike Mahler for having us train at his house with him!

Tuesday 17th July 2012:

9am:
12 rounds of: 1 stair run, 10 air squats at the top, run to bottom, 10 push ups

Friday 13th July 2012 - Sunday 15th July 2012:

Was at Reebok CrossFit Games 2012: Loads of photos on RIGHT HERE

Wednesday 11th July 2012:

6am:
1,000m row
50 burpees
50 kettle bell swings
50 push ups
25 hand stand push ups

Lift of the day for Flanners! New PR!

Tuesday 10th July 2012:

12noon:
Snatch: 6 sets of 2 power snatch 1 squat snatch @50kg
Cleans: 6 sets of 2 power clean 1 squat clean (3 @ 80kg, 3 @ 90kg)
Front squat: 2 reps @ 90kg, 2 reps @ 110kg, 1 rep @ 130kg, 1 rep @ 140kg

Awesome team!

4pm:

CrossFit benchmark workout "Linda"

10-9-8-7-6-5-4-3-2-1:

Deadlift @ 130kg

Bench Press @ 90kg

Squat cleans @ 70kg

Lucky this mob turned up to help out...

Great to be back and a great day, took this post to another level!

Update Saturday 7th July 2012:

This week has been awesome. I have managed to stay out of the gym and relax a bit. I am on holiday in Thailand and have taken advantage of pumping up my sleep tracker and working hard on my rest and recovery as well as topping up on vitamin D! I will be back in Dubai at Evolve on Tuesday and Wednesday before flying out to LA for the CrossFit Games on Thursday so will get a few sessions in! The rest has been awesome and this is the longest stretch I have had with no sessions for a long time so my body is thankful for it I am sure.

Monday July 2nd 2012:

4pm:
10 rounds for time: 100 double unders, 25 sit ups, 25 hand release push ups. 32:02

Sunday July 1st 2012:

Rest

Saturday June 30th 2012:

12 hours travel to Koh Samui: This was a workout in itself!

Friday June 29th 2012:

9:30am:
100 hang power snatch @ 40kg
100 hang cleans @ 60kg
100 bench press @ 80kg
100 floor wipers

Respect to HP who smashed:
100 squats @50kg
100 pull ups
100 deadlifts @55kg
100 toes to bar
AWESOME

Thursday June 28th 2012:

6am:
100 squats @100kg and 100 Handstand push ups

8am:
100 deadlifts @100kg and 100 pull ups

2:30pm:

1 1/2 hours deep tissue massage

Wednesday June 27th 2012:

6am:
For time: 1000m row, 100 burpees, 100 squats, 100 sit ups, 500m row, 50 burpees, 50 squats, 50 sit ups, 250m row, 25 burpees, 25 squats, 25 sit ups. (33:54)

Yes this is blurry on purpose!

11am:

1. Cleans: 3 @60kg, 3 @70kg, 3 @80kg, 2 @90kg, 3 singles @95kg, 3 singles @100kg, 3 singles @105kg, 1 @112kg PR!!!

2. Snatch: 5 sets of 3 reps @40kg for technique.

8pm:
TP Therapy Ultimate 6

Tuesday June 26th 2012:

6am:
6 rounds: 4 deadlifts @ 140kg, 25m hex bar carry @ 165kg, 25m anchor (80kg) carry, 25m walk with two 75lb dumbbells overhead.

6pm:
TP Therapy Ultimate 6

Monday June 25th 2012:

6am:
1.Narrow grip bench press: 10 @60kg, 6 @80kg, 3 sets of 3 @100kg.
2. Strict pull ups with 16kg kettle bell: 5 sets of 3 reps

8am:
12 min AMRAP: 6 HSPU's, 12 sit ups, 18 KB (20kg) lunges. 5 rounds 8 sit ups.

11am:
1. Snatch: 6 sets of 1 flip snatch, 1 power snatch, 1 squat snatch @ 50kg
2. Clean and jerk: 6 sets of 2 reps @ 70kg
3. 30 second row: 206meters

2pm:

Good team for the last workout of the day:

Sunday June 24th 2012:

1pm:
1. Back Squat: 5 reps @ 100kg, 3 reps @ 140 kg, 6 sets of 2 reps @ 150kg
2. Overhead lunges: 5 sets of 6 reps at 50kg
3. 100 GHD's

Saturday June 23rd 2012:

Total rest

Friday June 22nd 2012:

7:30am
TP Therapy Ultimate 6

Got bought this on the way to training which may explain the session a bit:

10am:
1. 1 round of fight gone bad: 1 minute of wall balls, sumo deadlift high pulls, box jumps, push press, row for cal's.  Got 125 reps and then felt the need to squat...
2. Front squat: 6 reps @ 80kg, 4 reps @ 100kg, 4 reps @ 120kg, 3 reps @ 130kg, 2 reps @ 140kg, 1 rep @ 144kg. NEW PR!!! Boooom. This was quite a bit work up to a PR but it felt good and when it feels good you have to go for it. My previous PR was 142...yeah I could have gone for 145 and made it a round number but remember a PR is more than you lifted last time and this was 2kg more than last time so BOOOOM. Probably had a bit of fire in me after getting a message from my buddy Rookie at CrossFit Gold Coast about ten minutes before my session telling me he just picked up a 200kg dead lift COLD!! #rockstar

Thursday June 21st 2012:

7:30am
TP Therapy Ultimate 6

10am:
1. Clean pulls: 2 sets 8 reps @ 60kg, 6 sets 4 reps @80kg
2. Romanian deadlifts: 6 sets 8 reps @ 90kg
3. 5 rounds of: 10 single arm snatch @ 40kg, 5 power bag rows, 5 power bag squat cleans, 5 power bag push press, 10 toes to bar. (25kg power bag, not overly heavy just the most awkward thing I could find)

A bit of Euro fever kicking around!

5pm:
1. 5k gentle row in 19:24
2. 20 minutes skill development of head stand into hand stand walk. New PR 3m walk!!
3. 50 pistol squats

These guys really help from time to time

Wednesday June 20th 2012:

7:30am:
TP Therapy Ultimate 6


10am:
1. 2 back squats @120kg & 1 muscle up. On the minute every minute for 31 minutes
2. For time: 500m row, 30 hand release push ups, 30 sit ups, 30 air squats, 30 KB jerk @ 12kg, 10 10m shuttle runs, 30 hand release push ups, 30 sit ups, 30 air squats, 30 KB jerk @ 12kg, 10 10m shuttle runs, 30 hand release push ups, 30 sit ups, 30 air squats, 30 KB jerk @ 12kg, 10 10m shuttle runs. Time: 11:49

4:30pm
1. 5k recovery row. Target time was 20 minutes and came in at 19:34 which was a bit quicker than I wanted. Sat on 18-19 strokes a minute and enjoyed "The Paleo Solution" podcast. Legs feel ok after this morning
2. 30 minutes stretching and mobility.

Tuesday June 19th 2012:

7:30am:
TP Therapy Ultimate 6

10am:
1. Strict press: 4 sets of 5 reps @ 60kg, 5 sets of 2 reps @ 70kg
2. 10,9,8,7,6,5,4,3,2,1 Deadlift @ 120kg, Behind the neck jerk @ 70kg
3. 10 rounds of: 30 seconds static hold, 5 second changeover into 30 seconds plank

6pm:
1. 30 minutes mobility focusing on hip and thoracic...because that's where I'm all bashed up!
2. 45 minutes hand stand skill practice. Focusing on maintaining a static position, turning, walking backwards in control. Spent 10 minutes at the end working on moving from a headstand into a handstand walk and managed to get up and walk a few paces. BOOOOOM!!! Very happy! First time! PR!!! BANG!!! Good way to end the day!

Monday June 18th 2012:

7:30am:
This is a row and thruster couplet: 500m row / 5 thrusters, 400m row / 10 thrusters, 300m row / 15 thrusters, 200m row / 20 thrusters, 100m row / 25 thrusters, 100m row / 25 thrusters, 200m row / 20 thrusters, 300m row / 15 thrusters, 400m row / 10 thrusters, 500m row / 5 thrusters. Time: 37:54
Row damper setting was at 5 and the thrusters were all done using 2 20kg dumbbells, you could do it with 2 20kg kettle-bells or a 40kg barbell.

10:30am:
1. Snatch: 1 power snatch 1 squat snatch. 10 sets @ 60kg
2. Power cleans: 3 power cleans @80kg on the minute for 10 minutes

3:30pm:
30 minutes TP Therapy

4:15pm:
45 minutes mobility

5pm:
8 rounds of 8 bench press (90kg) & 8 dead hang pull ups.

Awesome day!!!

Sunday June 17th 2012:

Although this may change!!!......which it did at 8pm.

8pm:
Row 5k: 18:33.
Must have been all the talk around my recent blog post on rowing that had it on my mind!

Saturday June 16th 2012:

8am:
TP Therapy!

1 hour recovery walk to stretch the legs!

Friday June 15th 2012:

9:30am:
20 rounds, 1 every 1min 30 seconds of: 2 front squat @ 100kg / 2 HSPU

5pm:
1 hour stretching and mobility work. This is as important as my TP Therapy. Got to take care of the tools to keep them working well!

Thursday June 14th 2012:

7am:
Row 1000m, 30 KB lunges, row 750m, 30 KB lunges, row 500m, 30 KB lunges, row 250m, 30 KB lunges. 23:43

10am:
50 thrusters @ 60kg not for time. Did 5 sets of 10 here.

1pm:
TP Therapy

A quick video blog:

Wednesday June 13th 2012:

7am:
Woke up and needed to row so did:
8 sets of 500m with 1 minute rest. Average speed per 500m 1:41 with a stroke rate of 22.
Got advised by a personal trainer in the gym that 30 on 30 off would be far better for me!! WTF??

10am:
1.Behind the head jerk: 5 @80kg, 4 @85kg, 3 @90kg, 2 @95kg 1@ 100kg
2. 60 clean and press @ 70kg
3. 100 floor wipers

(Written on Tuesday evening) "This is what the Dog Father has sent to me to test out tomorrow morning:"

6pm:
TP Therapy

Tuesday June 12th 2012:

11am:
1. AMRAP 3 minutes: 3 pull ups, 3 hand release push ups: 18 rounds
2. 50 toes to bar
3. 8 rounds: Run 200m, 1 Deadlift @ 180kg. 10:42

6pm:
TP Therapy session:

Monday June 11th 2012:

12pm:
Olympic lifting:
1. 8 sets of: 2 power snatch 1 squat snatch. (4 sets @ 50kg, 4 sets @ 60kg)
2. 8 sets of 2 squat cleans. (4 sets @ 80kg, 4 sets @ 90kg)

5pm:
1. Bench press @ 90kg: 30, 20,10
2. 10 rounds of: 5 dips / 5 strict pull ups with 14kg dumbbell between legs

Sunday June 10th 2012:

5:30am:
1. Squat session: 20 reps @60kg, 15 reps @100kg, 10 reps @ 120kg, 5 reps @ 140kg, 5 reps @ 140kg, 10 reps @ 120kg, 15 reps @ 100kg, 20 reps @ 80kg.
2. 4 sets of 8 walking lunges with 80kg barbell
3. 3 sets of 20 Russian Oblique twists on GHD
Yep today's morning session was mostly about squatting. Perfect way to start the week!

8pm (London time):
5,000m recovery row: 18:45.
Was this planned? No not at all but I got to London had a sleep and when I woke up I felt like a row so I went and had one, I knew that from the work this morning, the flight and body time I would not be setting any PR's so am quire happy with the time I finished it in. It will have got the blood moving around my legs again and with good nutrition, some transdermal magensium and a few of my other supplements I will be fresh for tomorrow.

Saturday June 9th 2012:

Rest day. Pool time and of course as always TP Therapy

Friday June 8th 2012:

10am:
1. 4 sets of 2 reps (1 power, 1 squat) snatch @ 50kg
2. 2 power snatch @ 60kg
3. 4 power snatch @ 70kg
4. 3 sets of 1 clean,1 clean and jerk @ 80kg
5. 2 sets of 1 clean and jerk @ 90kg, 2 sets of 1 clean and jerk @95kg, 1 clean and jerk @ 100kg
6. 1 squat clean @ 100kg, 1 squat clean @ 105kg, 1 squat clean @ 110kg
7. 3 sets of 3 reps front squat @ 110kg

Great quote from coach D as we were finishing up on the front squats: "Its days like today, at the end of the week when you are a bit busted up that count the most"

Thursday June 7th 2012:

6am:
1. 8 sets of 3 reps front squat (110kg) with 2 max height box jumps
2. 10 rounds of 30 seconds static hang, 30 seconds plank. 10 seconds for change over
3. 50m hand stand walk. (a couple of hand stand walks into hand stand push ups at the end for fun, see video below. Also a bit of work at turning round whilst walking on hands)

Wednesday June 6th 2012:

Session 1:
1. Work up to 1RM bench press. Hit 120kg. (Not overly impressed)
2. 25,20,15,10,5 KB swing @ 36kg, HSPU's (Not for time, focus on form)
3. 2k row*, damper 7. 6:54
*Note that Doggy Dog programmed this session and in putting this 2k row at the end he knew he would actually never do it as time would run, by the time he got to this his client arrived, standard!!

Session 2:
Olympic Lifting
5 sets of 1 power snatch into 8 overhead squats @ 60kg
3 sets of 1 power snatch into 3 overhead squats @ 70kg
5 sets of 3 squat cleans @ 70kg
Front squat: 2 reps @ 100kg, 2 reps @ 110kg, 1 rep @ 120kg, 1 rep @ 130kg, 1 rep @ 142kg. (142kg is a new PR, video below) Personal bests (PB's/ PR's) make a training session special. Check out a post I wrote about them recently CLICK HERE

Coach D makes my 142kg front squat look like child play with how easily he hits 180kg here:

Tuesday June 5th 2012:

Session1:
10 rounds with 2 minutes rest between rounds of:
2 deadlifts with Fat Gripz. (3 sets @ 120kg, 5 sets @ 140kg, 2 sets @ 150kg)
1 muscle up with 10kg vest

then:
5 rounds of:
max time L-sit into 10 GHDS

The Ruski can sit like this ALL DAY LONG!

Session 2: 30 minutes TP Therapy

Monday June 4th 2012:

Session1 - Part 1:

(As programmed by Doggy Dog. No Ruski with us today....apparently his legs are a bit sore from yesterday!)

8 rounds of:

30m farmer carry @ 155kg. (Last one in reverse like in the below video)

3 push press @ 80kg

Session 1- Part 2:
10 rounds of 2 strict hand stand push ups on the minute.

Session 2:
45 minutes mobility work

Session 3:
Olympic lifting.
6 sets of 2 reps (1 power, 1 squat) snatch, working up to 70kg
5 sets of 2 reps (1 power, 1 squat) clean, working up to 90kg

Here is a nice clip of Derrick playing around with 150kg

Sunday June 3rd 2012:

3 sets of 5 reps depth jumps from 1meter box
8 sets of 3 reps back squat @140kg
6 sets of 6 lunges @ 100kg
4 sets of 100kg overhead barbell walk(video below)

Smashed out a nice Trigger Point Therapy session after lunch too! #essential

Saturday June 2nd 2012:

Rest day. Pool time for some Vit D. But of course a good TP Therapy session!

 

Friday June 1st 2012:

Olympic lifting with coach D. (Front squatting 180kg here)

10 sets of 2 reps (1 power / 1 squat) Snatch @ 50 KGs for technique

3 sets of 1 squat snatch @ 60kg

5 sets of 2 reps cleans @ 70kg for technique

4 sets of 3 reps front squat @ 110kg

1 rep front squat @ 140kg

Thursday May 31st 2012:

Rest Day - First rest day for 8 days and have O lifting session tomorrow. 

2 baths in magnesium and lots of transdermal magnesium to keep the tools working well.

Wednesday May 30th 2012:

Session 1:
15 rounds of 3 bench press @ 100kg 2 muscle ups.

Always good to have some stones to count your rounds when you are doing volume!

Session 2:
8 sets of 2 reps (1 power, 1 squat) snatch @ 60kg
2 sets of 1 rep squat snatch @ 70kg
6 sets of 2 reps (1 power, 1 squat) clean @ 80kg
2 sets of 1 rep squat clean @ 100kg
Front squat 130kg X 2 reps X 2 sets, then 1 rep @ 140kg. New PR. BOOOOOM!!!

Tuesday May 29th 2012:

7 rounds of 3 deadlifts @ 170kg, 30m prowler push!

Monday May 28th 2012:

Session 1:

1 parallette hand stand push up per minute for 10 minutes.

5 sets of 3 reps strict press @80kg

Session 2:

7 sets of 2 reps (1 power, 1 squat) snatch @ 60kg
40meters of 1 thruster 1 lunge @ 40kgs

100m Hand stand walk for time

Hand stand walk into 2 hand stand push ups (for skill)

(One of my training partners Martin (above) has possibly one of the best squats I have ever seen)

Sunday May 27th 2012:

3 squats (@100kg) on the minute for 20 minutes, then 3 squats (@120kg) on the minute for 5 minutes.

For the last few weeks since returning from the CrossFit games regionals in Korea where I placed 7th, I have been recovering and just having a bit of fun in the gym. From this week I am starting a more aggressive training program which is based on strength, gymnastics and Olympic lifting. I am lucky I have "Danny The Dog" and "Martin The Ruski" to train with as well as an awesome Olympic lifting coach "D-Breeze". Enjoy the read!


This video is part of a "fun" session I did shortly after returning from Korea...