Snatch & Dead & Prowler

5 Tough TnG power snatch
Sprint 150m @95%
Rest 3:30
All sets @ 55kg 
Total time to complete sets .42, .42, .44
5 Tough TnG deadlift
Row sprint 150m @95%
rest 3:30
All deads @ 140kg
Row efforts – 25.6, 25.8, 26.1
5 TnG power clean tough
Prowler push 15 seconds @100% (heavy but fast turnover)
Rest 3:30
70kg, 70,kg, 75kg
 When I first cleaned 70 i though it was tough just because I was a little fatigued in the legs. By the time I got to my 3rd set 75kg was too light. 
My Abs are sore from the lean away pull-ups  i think. Perhaps used more abs rather than lat lever to hold myself into position from the other night. Also legs are sore today, same as glutes and hammies. I fell like an old man getting out of bed. Combo of 1 1/4 squats + lunges.
Sleep – solid 7 hours
Breakfast – Apple, spoon of peanut butter
Brunch – 4 eggs (2 x poached, 2 x fried) 100g bacon, 1/2 avocado, 1/2 tomato, 2 black coffee, 2 slices of cheese, 50g ham.
Snack – 2 x handfuls of Macadamia nuts,  glass of pineapple/Coconut juice
Lunch – olives, chicken (sliced)
Dinner – Fish, Chips & Calamari

1 1/4 Back Squats Ouch…..

A. 1 1/4 back squat 8, 6, 4, 2, 8; rest 2:30
102kg, 102kg, 112kg, 122kg, 107kg
Far out I thought that tempo squats were tough. These took the wind out of me.
B. DB forward lunges from platform (2-4 inch elevated) 16 continuous
steps x4; rest 2 min
12.5kg, 15kg, 15kg, 15kg I used a 20kg+10kg Plate stacked on top of each other. Def could have gone a little heavier on these although legs were a little fatigued.
C. Weighted lean away chin ups 2, 2, 2, 2, 2, 2; rest 90 seconds. These were interesting good lever practice. I used a 10kg vest. Towards the last few set/reps the last second was a drop.
D. Amrap 1-5 unbroken CTB chin ups ladders in 5 min
= 40 Reps didn’t get my 5’s complete on my 3rd set. Hands are the limiter on these. Almost did a -2 because felt I would tear. I feel that my height of my pull to the bar has improved heaps.
Sleep – 6.5 hours solid sleep awake at 3:45am
Nutrition – Black coffee upon waking
Breakfast – 8:30am 3 Fried eggs, 300g Rib fillet steak, 2 x tomoato
Snacks – 1/2 Muffin (kids left overs) 2 x cheese slices, 50g ham, 3 rice wheels

Cleans & Snatches

A. Squat clean from blocks (mid-thigh start) 2 reps on the 45 seconds
for 15 sets @60% arm clean @ 60kg Felt good. happy with the pop and drop.
B. Squat snatch from blocks (mid-thigh start) 2 reps on the 45 seconds
for 15 sets @60% arm @ 45kg. Mixed bag of lollies, some were good and fast, others felt a bit loopy and catching on my toes.
C. Front squat 5, 5, 5; rest 3 min
100,100,110 – The 110kg felt tough didn’t feel I could have gotten a 6th rep elbows dropped a bit on reps 4&5 of the last set.
Early start at 3:45am with broken sleep twice and 6 hours total.
Nutrition – 150g Ham off the bone + 2 Hard boiled eggs
Training @ 7.00am
Post Training Nutrition – Protein shake
Row 250m @80-90%
Rest 1 min
Row 500m @80-90%
Rest 90 seconds
Run 1 mile @80-90%
All rows felt very comfortable and could have done more at same pace.
Dinner – Beef patties, steamed carrot, brocoli, pumpkin, sweet potato

Phase 2

A. Snatch deadlift; build to a tough single fast
140kg in about 6 mins
B1. Seated behind the neck press @3111, 7-9×5; rest 1 min
30kg across for all sets got to 8’s each set. Prob could go a bit heavier perhaps 32.5/35
B2. Weighted wide grip pronated chin ups; amrap in 3 min @20kg x5; rest 1 min
D. Powell raises @40×0, 8-10×3; rest 1 min bw arms
Sleep – 7 hours Good sleep
Breakfast – 1 Banana, 1 Black, Coffee, 100g ham
Snack – 3 x Jam croissants, 1 iced coffee
Lunch – 150g Chicken roll, 2 hard boiled eggs
Dinner – Quiche (no pastry crustless) and Salad (lettuce, tomato, avocado, cheese, capsicum, onion) + 2 small pieces of chocolate.

1st Training Phase Complete

Row 500m for time
20 min z1 jog
1:28.9 + 3km run @65% in 20 min
Was feeling pretty good. Probably went too hard too early. Was able to hit 1:17’s for for the first 250m then blew out to to low to mid 1:30’s would be interesting to perhaps sit at 1:25’s and try to hold it.
Legs were jelly when I got off the rower and didn’t get them back until after the first 1000m. Not sure why but I had heaps of saliva in my mouth that I had to keep spitting out during this first 1km. (almost every 20m) I was able to feel what 65% was and it was a pace I would be able to maintain for prob about another 5-10km
Sleep – 7 Hours solid sleep
Breakfast – 1 Banana, 1 Coffee, 100g Ham
Snack – 2 x Corn fritters, 1/2 Avocado, 100g Bacon, 1 x Iced Coffee
Lunch  – 1 x Garden Salad (cashews, roasted capsicum, lettuce, olives)

Back Squat & Bar Muscleup

A. Back squat; build to a tough single
Did a few sets.
3 x 100, 2 x 120, 130, 140, 150kg as seen in Video. This isn’t a 1 Rm prob had about 5-10kg in me.
B. Rear foot elevated BB split squat @41×1, 6-8×4; rest 1 min bw legs
Heaps better this week felt so much more stable on both legs. Perhaps ankle flexibility issues. This week i did them in Oly shoes. Felt strong. Last week I could only manage bar only.
30kg x 8, 30kg x 8, 35kg x 8, 40kg x 6
C. Weighted chin up clusters×3; rest 15 seconds/rest 3 min
(90% 1rm for all sets)
Based on my new 1RM of 41kg did my first cluster set at 37kg last rep was a stretch to get my chin up to the bar. Second set I took off 1.25 and got all reps out. 3rd set I allowed 25 seconds to complete all my sets.
37 x 5
35.75 x 5
35.75 x 5 on the 25sec
And first Bar Muscleup.

Run & Row 19/09/2012

Run 800m @85-90%
Rest 2 min
Row 1000m @85-90%
Rest 4 min
R1 2.51 Run – 3.44 Row
R2 3.21 Run – 3.53 Row
R3 3.24 Run – 3.57 Row
Not making excuses but was bloody hot probably 100 degrees at 3:30pm. Conditions weren’t perfect with a big head wind. Was hard to gauge 85-90% but looking back was definitely more on the 90% side rather than the 85%. No way would be able to squeeze another 15% effort.
Sleep – 7 hours
Breakfast – Banana + 1 boiled Egg as was planning to do this early and didn’t want too much in the stomach. Then work went to shit.
Lunch – Ate too much 1 x Chicken Parmagana, 1 Slice of turkish bread, 1 x Bowl of warm chicken salad.
WOD @ 3:30pm
Snack – 2 x cookies, 1 Protein shake, Post WOD Coconut water, Post Post WOD Powerade Zero Sugar
Dinner – Bowl of Beef mince (Bolognese style) with sweet potato instead of pasta.  Plus chicken salad (olives, onion, carrot, chicken, lettuce, cucumber, jalapeños )