Friday, February 6, 2015


Yesterdays 9.30am Class benching

A) Snatch Complex
Power Snatch + OHS + Snatch

B) Running Chief
5 x 3 Minute Rounds with 1 Minute recovery after each round

-Buy In-
1/2 Gasser
3 Power Clean 61/43/35
6 Push Ups
9 Squat


  1. A) 25kg practise just on form
    B) 35kg HPC

  2. A) @ 45kg
    B). 43kg Power clean.
    5 rounds sweaty Rx' the huff and puff moving today.
    4/4/3/3/3 got a few extra's here and their in the rounds, but finished with 10-15sec. remaining per round and used it up, sucking a few hundred extra litres of air. Practiced on recovery tactics. Used the 1 min to practice this skill (including sloth walk back to gasser line).
    Gassers were a bit ordinary due to sore knees. Tried slip-streaming Azza, Matt and James on various runs to get some pull-along... but the guys burnt me off at the lights. :O(
    Seriously guys, the mind is able, but the body, well... working (hard) on that. :O)

    1. PS. In hindsight, should have used 61kg for power clean... misread the board.
      A bit of headspin from TGU practice between A @B.
      4 rounds @ 20kg KB L+R arms. Practised TGU form. happy with that. Up from my usual 16kg KB.

  3. Back is really sore so caught up on yesterdays bench.
    @35lbs 8, 12, 14, 10, 12, 14, 10, 10, 10
    b. Rxd
    1. 34 sec run - 2 rounds
    2. 30 sec run - 2 rounds
    3. 27 sec run - 2 rounds
    4. 28 sec run - 2 rounds
    5. 23 sec run - 2 rounds

  4. Sorry guys, forgot to post this as previously promised to some:

    A take on the Gunny' Sergeant spiel from "Full Metal Jacket"

    “This is my barbell. There are many like it, but this one is mine.
    My barbell is my best friend. It IS my fitness. I must master it as I must master my fitness.
    My barbell, without me, is useless. Without my barbell, I am useless. I must lift my barbell true.
    I must lift better than all who attempt to lift a barbell.
    My form must be perfect to avoid injury. I will.
    My barbell and I know that what counts in strength is not the amount of reps we perform, the noise we
    make when lifting, or the sweat we produce. We know that it is the form and efficiency that counts.
    We will perform.
    My barbell is human, even as I, because it is my life. Thus, I will learn it as a brother. I will learn its
    weaknesses, its strength, its parts, its accessories, its knurl and its sleeves. I will keep my barbell clean
    and ready, even as I am clean and ready. We will become part of each other. We will.
    Before my gym chalk, I swear this creed. My barbell and I are the defenders of my fitness. We are the
    masters of our fate. We are the saviours of our health.
    And so be it, until ultimate strength and fitness is achieved!

  5. (B) 4 X RNDS
    4 X RNDS
    4 X RNDS
    3 + 14
    3 + 4
    50KG P/C

  6. A) 25kg - kept it light, working on technique (still)
    B) 36; 37; 37; 37; 38 @ 35kg
    **** See you all in a few weeks (or months!!). Hopefully I don't come back weak, debilitated and flabby!! But if I do, it will have been worth it!!!! Haha!!