Road to Glasgow: Step 1 - Oceania WL Champs

[Danomyte]

Strongman

AMRAP 5-mins

1 x Tyre Flip (250kg)

1 x Press Up

1 x Tyre Jump

12 Rounds in 5-mins

cool SM circut dano 8) loving the work bro

Cheers uso. Paying for it today though lol - bloody sore now SALUTE!

[Danomyte]

D5/6 W1/16

PM

Oly Lifts

Snatch - Barx3x3, 70x2x3, 100x2, 120x2, 130x2, 130xm+1x2

Strength

Snatch Pulls off Blocks - 135x3x3

Back Squat - 120x2, 170x2, 220x2, 255x2

Assistance

A1 - DB Prone Row - 20s x 10 x 4

A2 - DB Bicep Curls - 12s x 10 x 4

A3 - Leg Curls - 80lbs x 10 x 4

Recovery

Stretch

OK session today - bit banged up from the week. Needed to take the morning off to recover. Will need to adjust the numbers slightly so I can hit Fridays in a more recovered state.

[Danomyte]

D6/6 W1/16

PM

Oly Lifts

Power Clean + Jerk - Barx2+1x2, 70x2+1x2, 100x1x2, 120x1x4

Assistance

Clean Pulls off Low Blocks - 160x2x3

Front Squat - 70x2, 110x2, 140x2, 160x2, 180x2

A1 - CG Chins - BWx3x4

A2 - Lat Pulldown - 50x10x4

A3 - Good Morning - 70x5x4

Recovery

Stretch

Pretty sore today before training, but feeling good afterwards. Was good to work the soreness out. Everything easy today.

[Danomyte]

D1/6 W2/16

AM

Strength

Back Squat -70x5x2. 120x5. 170x5, 225x5x3

Assistance

Snatch Pulls off Blocks - 100x3, 120x3x5

Push Jerk with Snatch Grip - 70x3, 100x3, 120x3x5

A1 - DB Prone Row - 20s x 10 x 4

A2 - Bicep Curls - 20 x 10 x 4

Recovery

Stretch

PM

Oly Lifts

Clean & Jerk - Barx3+1x2, 70x3+1x2, 100x3+1, 120x3+1, 140x3+1, 153x3+1x3

Assistance

Clean Pulls off Blocks - 140x3, 160x3x5

Front Squat - 100x5x2, 140x5, 170x5x3

A1 - Lat Pulldown - 150lbs x 10 x 4

A2 - Wrist Curls - 30 x 10 x 4

A3 - Plate Front Raise - 15 x 10 x 4

Recovery

Stretch

Tough day in the office today. Heavy Back Squat 5s first thing in the morning is a character builder lol. Heavy Clean & Jerk triples were tough but happy with my technique. Happy but not satisfied - more work to do.

[Danomyte]

D2/6 W2/16

AM

Strength

CG Chin Ups - BW+purple band x 5 x 3

Assistance/Prehab

A1 - DB Skullies - 12 x 10 x 4

A2 - Band Wlaks - Purple x 10+10 x 4

B1 - Seated Row - 75 x 10 x 4

B2 - Rear Delt Flyes - 6s x 10 x 4

Recovery

Stretch

PM

Plyos

Seated Box Jumps - 32inchx3x5

Oly Lift

Power Clean + Push Jerk - Barx3+1x2, 70x3+1x2, 100x3+1, 120x3+1, 130x3+1, 135x3+1x2

Strength

CG Bench - 60x5, 100x5, 140x2x3

Strongman

10-minute AMRAP

5 x Log Lift (60kg)

10 x Sit Ups

10 x Press Ups

5 Rounds + 4 Log Lifts

Recovery

Stretch

Good assistance day today. Chins are getting better. CG Bench is getting better too. Strongman AMRAP was a killer, but felt good afterwards. More training to be done, more progress needed. Happy at the moment but not satisfied. Happy training everyone!

[Danomyte]

D3/6 W2/16

AM

A1 - Reverse Hypers - BWx6x4

A2 - Band Walks - Purplex10/10x4

Front Squat - 70x3x2, 120x3x2, 170x3x2

Clean Pulls Blocks - 120x3x2, 150x3x5

Push Jerk (Snatch Grip) - 70x2x4, 100x2x4

Plate Halos - 15x10/10x4

Stretch

PM

A1 - Reverse Hypers - BWx6x4

A2 - Band Walks - Purplex10/10x4

Snatch - Barx3x3, 70x3x2, 100x3, 120x3, 130xm+1+m, 130x2+m, 130x3

Snatch Pulls Blocks - 100x3x2, 120x3x2, 130x3, 140x3x5

Back Squat - 150x2x2, 200x3, 230x5x3

B1 - DB Prone Row - 24sx10x4

B2 - Bicep Curls - 20x10x4

Stretch

DOMed out this morning, so had to reduce the volume in the front squats. Felt heaps better in the arvo and pushed the volume up. Snatches felt good, still experimenting with a few things.

[Danomyte]

D4/6 W2/16

PM

A1 - Reverse Hypers - BW x 6 x 4

A2 - Band Walks - Purple Band x 10/10 x 4

Box Jumps - 20-inch x 2 x 3, 30-inch x 2 x 3, 42-inch x 1 x 3

Power Snatch - Bar x 3 x 2, 70 x 2 x 2, 100 x 2 x 2, 120 x 2

Push Press (Snatch Grip) - 70 x 3 x 2, 100 x 3 x 2, 120 x 3 x 2

Band Walks - Purple x 10/10 x 4

Stretch

Good train today. Had a scheduled rest this morning to freshen up for Friday arvo. Power Snatch was super easy tonight - hope it will flow on to tomorrow.

[Danomyte]

D5/6 W2/16

AM

Foam Roll

Stretch

PM

Snatch - Barx3x3, 70x2x2, 100x2x2, 120x2, 130x2, 135x1+m, 135xm+1, 135x2

Clean + Front Squat + Jerk - 70x1+1+1x2, 100x1+1+1x2, 120x1+1+1, 140x1+1+1, 160x1+1+1, 170x1+1+mjx2, 180xmc

Front Squat - 100x2, 140x2, 180x2, 210x1

A1 - DB Prone Row - 24sx10x4

A2 - Plate Rear Delt Flyes - 2.5kgx10x4

Stretch

No train this morning, beacause my abs were DOMed out lol. It was the bloody box jumps haha, never had that happen to me before lol. So I foam rolled and stretched this morning

Got my ass handed to me in the PM though. Made some good lifts, but was a real grind. Happy with where I'm at with training. The body is banged up, but that's training aye Keep it up everyone!!!!

[Danomyte]

D6/6 W2/16 - Sat 18 Feb

Foam Roll and Stretch

D1/6 W3/16

AM

Back Squat - 70x3x2, 120x3, 170x3, 220x3, 240x3x3

Snatch Pulls from Blocks - 70x2x3, 100x2x2, 120x2x5

Push Jerk - 70x2x2, 90x2x2, 110x2x3

Stretch

PM

Snatch - Barx2x3, 70x2x2, 100x2, 110x2, 120x2, 130x2, 135x2, 135x1+m, 135x2

Snatch Pulls (Slow) - 145x2x3

Snatch Pulls (Fast) - 145x2x3

Front Squat - 70x3, 110x3, 140x3, 160x3, 180x3x3

A1-DB Prone Row - 24s x 10 x 4

A2-DB Bicep Curls - 8s x 10 x 4

B1-Reverse Hypers - BW x 10 x 4

B2-Band Abductors - Purple x 10/10 x 4

Stretch

Two good sessions today. Happy with Snatch progress. Back and Front squats are tough. The body feels worked in the right places - which is good. Will see how I hold up tomorrow after today.

[Danomyte]

D2/6 W3/16

PM

Seated Box Jumps - 32-inchx3x3

Power Snatch - Barx2x2, 60x2x2, 90x2x2, 110x2x2

Heavy Snatch Drop - 60x3x2, 90x3x2, 110x2x2, 130x2x2

CG Chins - BWx3x5

LPD - 150lbsx10x4

Foam Roll

Stretch

Hammered! Still feeling the effects of yesterdays workouts. Shower. Eat. Ice. Sleep.

[Danomyte]

D3/6 W3/16

AM

Front Squat - 60x3, 110x3, 160x3, 180x3x2

Clean Pull Shurgs - 60x3x2, 110x3x2, 160x3x2, 180x3x2

Stretch

PM

BTN Jerk - 70x2x3, 110x2x2, 130x2, 150x2, 160x1x2, 170x1x2, 180xm, 180x1, 190xmx2

Clean Pull + Hang Clean Pull - 130x1+2, 150x1+2, 180x1+2x4

Back Squat - 150x3, 190x3, 240x3x2

Stretch

Smashed! That is all!

[steak]

D3/6 W3/16

AM

Front Squat - 60x3, 110x3, 160x3, 180x3x2

Clean Pull Shurgs - 60x3x2, 110x3x2, 160x3x2, 180x3x2

Stretch

PM

BTN Jerk - 70x2x3, 110x2x2, 130x2, 150x2, 160x1x2, 170x1x2, 180xm, 180x1, 190xmx2

Clean Pull + Hang Clean Pull - 130x1+2, 150x1+2, 180x1+2x4

Back Squat - 150x3, 190x3, 240x3x2

Stretch

Smashed! That is all!

BIG Day bro :shock:

[Danomyte]

D3/6 W3/16

AM

Front Squat - 60x3, 110x3, 160x3, 180x3x2

Clean Pull Shurgs - 60x3x2, 110x3x2, 160x3x2, 180x3x2

Stretch

PM

BTN Jerk - 70x2x3, 110x2x2, 130x2, 150x2, 160x1x2, 170x1x2, 180xm, 180x1, 190xmx2

Clean Pull + Hang Clean Pull - 130x1+2, 150x1+2, 180x1+2x4

Back Squat - 150x3, 190x3, 240x3x2

Stretch

Smashed! That is all!

BIG Day bro :shock:

Just part of my daily squashing. Getting squashed since 2000 \:D/

[Danomyte]

D4/6 W3/16

PM

Box Jumps - 32-inch x 2 x 3

Power Snatch - Barx3x3, 70x2x2, 100x2, 110x2, 120x2, 125x2

Snatch - 130x2 - so close to power snatch, will get it next time

Military Press - 70x5x5

Stretch

Better session today. Recovery was a better today. 2 more session then deload next week

[Danomyte]

D5/6 W3/16

PM

Snatch Pulls - 70x2x2, 110x2x2, 130x2x2, 150x2x3

Clean Shrugs - 110x3x2, 130x3x2, 160x3x2, 180x3x2, 200x3x2

Back Squat - 120x2x2, 180x2, 220x2, 250x2, 275x2 (PB double)

A1 - DB Prone Row - 24sx10x4

A2 - DB Bicep Curls - 8sx10x4

Good Morning - 70x5x5

Stretch

Good session. Back squat felt good. Assistance work felt good. Keep up the good training everyone!

[bar-belle]

Just part of my daily squashing. Getting squashed since 2000 \:D/

Nice Danny :grin:

[Danomyte]

Just part of my daily squashing. Getting squashed since 2000 \:D/

Nice Danny :grin:

Hehe. Chur chur

[Danomyte]

D6/6 W3/16

PM

Snatch - Barx3x3, 70x2x2, 100x2, 120x2, 130x1+m, 136xmx3 (PB double attempt)

BTN Jerk - 70x2x2, 100x2, 120x2, 140x2, 160x1+m, 175xm+m (PB double attempt)

Front Squat - 70x2, 120x2, 170x2, 200x2, 220x1+m (PB double attempt)

Stretch

Tough day in the office again. Glad to get it over with, but wish I had of stuck those misses - would have made my day. Time to deload next week, then will ramp it up. Looking forward to a light week (light in volume and light in intensity).

[soundsgood]

Glad you clarified what 'light' means otherwise I would have seen the 'light' weights you use next week and given up lifting :pfft:

How often do you have deload weeks? Set time period in between or just as you feel like you need them?

[Danomyte]

Glad you clarified what 'light' means otherwise I would have seen the 'light' weights you use next week and given up lifting :pfft:

How often do you have deload weeks? Set time period in between or just as you feel like you need them?

Lol cheers bro. I'm getting too old for this s$#t, of getting squashed and then hobbling around like I've been shot in the back haha. Still enjoy it though

When I'm in a strength phase, I deload every 4th week - 3 x Heavy Weeks + 1 x light week. When in comp phase, I'll do a deload/light week every 3rd week - 2 x Heavy weeks + 1 x light/medium week.

The deload in the strength phase is more physical as the strength stuff really kicks my ass. The deload in the comp phase is more about mentally freshening up as the intensity stays high, but the volume drops.

Keep up the awesome training bro - very inspiring mate :clap:

[Danomyte]

D1/3 W4/16

PM

30-mins Stretch and Foam Roll

Back Squat - 60x3x2, 110x3, 150x3, 170x3

Snatch Pulls - 110x2, 150x2x3

Push Jerk - 70x2x2, 110x2, 150x2

Stretch

Good session today. Just keeping the body moving. Slept all day yesterday = GOOD!!!!! Need more days like that this week

[Danomyte]

D2/3 W4/16 - Thurs 1st March

PM

30-min stretch

Front Squat - 100x3, 140x3, 160x3

Clean Pull Shrugs - 160x3x2, 200x2x3

BTN Push Press - 60x2x2, 100x2x2, 120x2

30-min stretch & foam roll

Good session. No desired to go heavy, still enjoying the time off from heavy lifting. Physio check up today = deep tissue massage.

[Danomyte]

D3/3 W4 16

AM

30-min Stretch & Foam Roll

Back Squat - 70x3, 110x3, 150x3, 200x3, 220x3

Snatch Pulls from Blocks - 90x3, 110x3, 140x3x2

BTN Press - 60x2x2, 80x2, 110x2, 120x2

Stretch

Good session today. The weight felt good - not too heavy. not too light.

I was going to have a go at the Crossfit Open Workout 12.2 today, but might do it on Tuesday as part of conditioning/strongman - it looks tough as.

[Danomyte]

D1/6 W5/16

AM

Snatch from Blocks - 60x3x2, 80x3x2, 100x3x3

Snatch Pulls - 120x3, 135x3x5

BTN Press (Snatch grip) - 60x3x2, 80x3x2, 100x3, 110x3, 120x3x3

Stretch

PM

Snatch - 60x2x3, 100x2x3, 120x2, 130x2x3

Snatch Deadlift - 150x3x2

Snatch Pull + Hang Pull (2-sec pause below knee) - 150x1+2x3

Back Squat + Press - 60x1+1x2, 100x1+1x2, 150x1+1, 150x1+mx2

Back Squat - 200x3, 240x3x3

A1 - DB Prone Row - 26s x 10 x 4

A2 - CG Chins - BW x 4 x 4

Stretch

Back into the grind today. Good train today. Was good to have a light week last week, but good to get back into training today.

[Danomyte]

D2/6 W5/16

AM - Otara Fitness Centre

Stretch 20-mins

Back Squat - 60x3x2, 100x2x3, 140x3, 180x3, 220x3

Good Morning - 60x5x5

A1 - Preacher Curl - 32x10x3

A2 - Tricep Pushdown - 32x10x3

A3 - Shoulder Press - 39x10x3

Stretch

PM - Netfit

Seated Box Jumps - 31-inch x 2 x 3

Power Clean - 60x2x4, 100x2x2, 130x2x2

BTN Jerk - 60x2x2, 100x2x2, 140x2x2

Crossfit 12.2 WOD

10-minutes

30 x 35kg Snatch

30 x 62kg Snatch

30 x 75kg Snatch

AMRAP 95kg Snatch

I got 66 reps \:D/ I pulled out with 40-secs to go as I felt my right quad 'twinge' on rep 66 - not worth it pushing through and picking up an injury. Not bad for a fat weightlifter LOL. Was an awesome WOD to do though, lots of fun and a good sweat up. I didn't go 'all out' as I got 2 sessions tomorrow. Maybe could have got 70+ if fresh.

The rest of today's training went well - back squat 220x3 with no belt (left belt at home DOH!). Power Cleans were easy, BTN Jerks feeling good, body not too banged up.