Peter Caddy

Mixed play in the work gym

PCAD — Thu, 22 Oct 2009 12:43:12 +0000

Workout
Bit of everything…

HSPU 3 x 3
DB Press 5 x 5 @ 20 kg
Push-ups 3 x 10
Pseudo Planche Push-ups 3 x 5
Tuck Planche 5 x 6 sec
Handstand walks
Some other sutff I can’t remember…

Row 500m + Mixed work gym

PCAD — Wed, 21 Oct 2009 12:26:58 +0000

Warmup
Light rowing 2:00 mins + 500 m jog

Workout
Row 500 m @ 1:38.7
Row 500 m @ 1:52.3

Mixed play on the exercise machines in the gym + some dumbell presses.

Rest

PCAD — Tue, 20 Oct 2009 10:34:37 +0000

HSPU/MU + Back Squat & Bench Press

PCAD — Mon, 19 Oct 2009 08:05:38 +0000

Warmup
Skipping 3:00

Workout – Gymnastic strength
HSPU 3 x 3
Seated Muscle-ups 3 x 3

Workout – Lifting strength
Back Squat 5 x 5 @ 60 kg
Bench Press 5 x 5 @ 60 kg
KB Snatch 3 x 3 es @ 24 kg
Bench Leg Raises 3 x 5

Notes
- HSPU are still pretty tough

Rest x 3

PCAD — Sat, 17 Oct 2009 07:58:49 +0000

Burpee box jumps & swings

PCAD — Wed, 14 Oct 2009 11:56:33 +0000

Warm-up
Skipping 5:00 (decent pace)
2 rounds: 5 push-ups, 5 pull-ups, 5 kb swings @ 16kg, 5 squats

Strength
3 rounds:
3 x HSPU
3 x Tuck Pull-ups @ 5 kg (plate between knees)

WOD (met-con intensity focus)
For time:
21 Burpee box jumps
21 KB Swings @ 24 kg

15 Burpee box jumps
15 KB Swings @ 24 kg

9 Burpee box jumps
9 KB Swings @ 24 kg

Time: 10:24

Notes
- Took short rests between each movement and between rounds
- Burpee box jumps were fine, felt it a little in my lower back in the swings

Food

Breakfast: Berry shake
Coffee (white, no sugar)
Chicken salad
Coffee (white, no sugar)
3 brownies
Lindt chocolate
Urban Burger, beef with the lot – no bun
WOD
Protein shake

Rest

PCAD — Wed, 14 Oct 2009 10:12:06 +0000

Gymnastics + KBs

PCAD — Mon, 12 Oct 2009 12:26:44 +0000

10:10 pm

Warm-up
Skipping 5:00
Dynamic stretches (upper body only)

WOD
3 rounds:
3 x Seated Muscle-ups + 10 sec mature support
3 x KB Clean & Press @ 24 kg

3 rounds:
5 x KB Windmill @ 16 kg
3 x Feet to Bar (as slow as possible)

3 rounds:
5 x Bar Dips
3 x Tuck Chin-ups (legs held in tuck)

3 rounds:
5 x Ring Push-ups (Bulgarian – wide)
5 x KB Row (ea side)

Time: ~ 00:40:00

Cool down / Stretching
Light ab work
Hamstring, glute stretches

Notes
- Feel a little stiff in the legs (adductors) and lower back
- Muscle-ups and supports feeling strong

Food

Breakfast: Berry shake
Coffee (white, no sugar)
Lunch: Truck stop chicken salad
Snack: Few nuts
Coffee (white, no sugar)
Dinner: Kangaroo, broccoli, brown rice
Snacks: 3 squares 85% Lindt chocolate
WOD
Protein shake

Rest

PCAD — Fri, 22 May 2009 03:01:00 +0000

Clean & Jerk (heavy) + Burpees & Double Unders

PCAD — Thu, 21 May 2009 12:15:00 +0000

Joint Rotations + Dynamic Stretches
CFWU x 1

Clean & Jerk:

Exercise	Sets/Reps/Dist	Weight/Time
Clean & Jerk	3 reps	50 kg
	3 reps	55 kg
	3 reps	60 kg
	1 reps	70 kg
	1 reps	75 kg
	1 reps	80 kg (=PB)


Burpees x 30sec	10 reps
Double Unders x 30sec	36 reps
Rest		00:30
Burpees x 30sec	9 reps
Double Unders x 30sec	23 reps
Rest		00:30
Burpees x 30sec	7 reps
Double Unders x 30sec	27 reps
Rest		00:30
Burpees x 30sec	9 reps
Double Unders x 30sec	17 reps
Rest		00:30
Burpees x 30sec	11 reps
Double Unders x 30sec	27 reps

Time:

0:00:00

Notes:

Equal my PB on the 1 rep Clean & Jerk, quite happy with that, felt strong. Burpee, double under combo was a nice finisher – feeling good