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#21 steviesch

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Posted 21 August 2015 - 04:02 PM

Friday 21 August 15

 

EO3 warm up

 

wk 1 thruster OMOB stylee - 3 x 14,16,18,20 kg EMOM 10 mins 4 x 14kg

 

30/30 row 1686 m


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#22 steviesch

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Posted 22 August 2015 - 07:36 AM

summary review for my info

 

Lat pulls at week 2,dumbell clean and press week 2,leg press week 1,turkish get up 2, Thrusters - extra exercise at week 1. 

I like the OMOB style - building reps/weights.

I want to fire up "new" energy system.

Focus on form - squat looks and feels better.

improve on pull ups..like the eo3 warm up..but 3 x 5xb/w pull ups is more than a warm up for me! Cycle 2 of OMOB lat pulls will sort me out.

 

Bon weekend to all.


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#23 steviesch

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Posted 22 August 2015 - 07:47 AM

Saturday 22 August '15

 

EO3 warm up

 

lat pull downs

 

75,85,95,95kg  x 1 

15 mins EMOM 75 x 2

 

15,14,13,12,11,10 x pressup,situp,airsquat.....might have lost count on this!!

 

15 burpee,3 pull up,9 burpee,3 pull up

 

5 hollow rock holds,5 superman holds

 

15 x pressup,situp,airsquat


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#24 steviesch

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Posted 23 August 2015 - 09:24 AM

sunday 23 August '15

 

Plan:

 

EO3 warm up

 

turkish get ups 2 each side x 10,12,12,14 kg + 20 x 10kg

 

20 minute row @ 2 min per 500m 


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#25 steviesch

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Posted 24 August 2015 - 07:29 PM

Mon 24 August '15

 

Day off



#26 steviesch

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Posted 24 August 2015 - 07:53 PM

tues 24 august '15
 
EO3 warmup
 
dumbell thrusters
 
Week2 2 REPS
70% 16.8 18
80% 19.2 20
85% 20.4 20
90% 21.6 22
 
12 x 3 18
 
15,14,13,12,11,10 x pressup,situp,airsquat
 
 
OOPs...above was the plan - but life got in the way


#27 Stu

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Posted 25 August 2015 - 12:44 AM

Nice work ! Rollin down the track !


Sua Sponte ! Now Get off my lawn ! :angry:


#28 steviesch

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Posted 27 August 2015 - 06:38 AM

weds 26 August '15

 

 

 

EO3 warmup
 
dumbell thrusters
 
Week2 2 REPS
70% 16.8 18
80% 19.2 20
85% 20.4 20
90% 21.6 22
 
12 x 3 18

 

Rower - 30/30 x 10 1680m - 1700 + metres remaining a bit elusive - will work on this.


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#29 steviesch

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Posted 27 August 2015 - 06:43 PM

Thursday 27th August 2015

 

Plan:

 

EO3 Warmup

 

OMOB week 2 leg press

 

140 160 170 180

kgs  x 2 plus 12 EMOM 3 X 140 kg

Cindy  (seems like a nice girl) x 10...pull ups might be an issue - but they're much better than they were.

 

**************turned out to be another day off!!!


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#30 steviesch

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Posted 28 August 2015 - 12:22 PM

Friday 28th August '15

 

lower body EO3 warmup

 

OMOB week 2 leg press

 

140 160 170 180

kgs x 2 plus 2 x 18 reps @140 kgs

Cindy (seems like a nice girl) x 10...pull ups might be an issue - but they're much better than they were. Managed to get chin to bar for 7 sets of 5 reps - not very stylish - negative pull ups for sets 8,9,10. Not sure i could manage 2 pullups in one go in March - so progress is happening!

 

 Hollow rock holds x 5 and superman x 5

 

bon weekend!


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#31 steviesch

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Posted 29 August 2015 - 11:37 AM

Saturday 29 August '15

 

EO3 warm up

 

Turkish get ups week 2 of my mod'd OMOB

 

Week2 2 REPS
70% 11.2 12
80% 12.8 14
85% 13.6 14
90% 14.4 14
 
12 x 3 go for 18 X 12  kg times 2 - no EMOM
 
Fran with 14 kg dumbells. 21 15 9 *** failed on this one!!!
 
12 kg dumbells 16,10,6 with three x 3 strict pull ups all times 2 with 3 minute recovery - not quite Fran but step in her direction!

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#32 steviesch

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Posted 30 August 2015 - 07:37 AM

Sunday 30 August'15
 
EO3 warmup
 
Dumbell clean and press
 
Week3 1 REPS
80% 20.8 22
90% 23.4 24
95% 24.7 24
100% 26 26
 
15 x 2 22 - did 16 (8 each arm) straight through then same again after 2 mins rest.
 
Rower concept 2 custom session 9 X 100secs - use my "engine". No bailing as with Fran yesterday. GRRR!
 
Good session - the row session was 100 secs 5 times with 20 secs recovery - after fifth rep you get 2mins recovery - then 4 more 100 sec effort with  20secs recovery. All programmed in the monitor - dial it up on the custom list and go. Averaging 1.50 mins per 500m.
 
light stretching; superman holds.

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#33 steviesch

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Posted 31 August 2015 - 06:48 AM

Monday 31 August '15

 

eo3 warm up

 

thrusters

 

week 3 OMOB

 

  Week3 1 REPS 80% 19.2 20 90% 21.6 22 95% 22.8 22 100% 24 24       15 x 2 20  

 

CF Wod Baseline 1 Round "500m Row

40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups"
 
All good - plus 5 squats with two dumbells @ 12,16,18,20,22kg.
Baseline-its a good Wod - i didn't get the full time but the 500m row was 1.40

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#34 Stu

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Posted 31 August 2015 - 12:31 PM

The thrusters really have my panties in a bunch , lol . Great job !


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Sua Sponte ! Now Get off my lawn ! :angry:


#35 steviesch

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Posted 01 September 2015 - 08:48 PM

Tuesday 01 Sept '15

 

Day off - easy cycle to work.



#36 steviesch

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Posted 02 September 2015 - 07:12 PM

weds 2nd Sept '15

 

Plan was cancelled - get up early tomorrow!


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#37 steviesch

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Posted 03 September 2015 - 06:39 AM

Thurs 3rd Sept 2015

 

EO3 warm up

 

30/30 x 10 on rower - not feeling it today - 1600m

 

some lack lustre snatch & clean and press with dumbells - top snatch @ 24kg C&P @ 26kg

 Not firing on all four cylinders today - strange as had two days out of gym - but am cycling to my office - but not a big deal. Maybe I need a few beers! 


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#38 Jumper

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Posted 03 September 2015 - 08:46 AM

Gotta run some diesel through the engine now and again!
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Does it hurt? Good. Get it done.

#39 VidaMD

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Posted 03 September 2015 - 04:53 PM

Gotta run some diesel through the engine now and again!

Right on Right on!!!!!


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Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#40 steviesch

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Posted 05 September 2015 - 07:18 AM

ignoring the ace mechanic's advice can be risky! I had several pints of Tanglefoot - a fine English ale - so named because,back in the day, the brewers were testing their new brew...testing had been successful...but the head brewer promptly fell down..because his feet had become tangled!

 

Saturday 5th Sept '15

 

OMOB week 3 Turkish get ups

 

Week3 1 REPS
80% 12.8 14
90% 14.4 14
95% 15.2 14
100% 16 16
 
16 x 14 kg 14
 
Also OMOB Week 3 leg press
 
Week3 1 REPS
80% 160 165
90% 180 185
95% 190 195
100% 200 200
 
15 x 2 165
 
the above will finish my first cycle of "adapted" OMOB.
 
Thrusters,Turkish Getups,Lat pull downs,Dumbell clean and Press,leg press....all improving. Thrusters are still scary. Squat form is improving but still plenty of flexibility/mobility issues to address...targetting a reasonable unweighted bar overhead squat position end of this month.
 
Metcon today - burpee followed by a pullup is one rep - 2  x 1,2,3,4,5,4,3,2,1 reps
 

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