Dak Doyle Personal Training: 2009

Monday, November 30, 2009

Monday 30th of November 2009

1st workout for time

50 Pushups chest to ground

50 32kg KB swings

5k run

50 Pushups chest to ground

50 32kg KB swings

49.54

Friday, October 30, 2009

Thursday 29th of October

100 40kgs to overhead with a ten minute time limit and every time dropped off the chest 10 24kg kettlebell swings

Dak 9.40

Wednesday 27th of October

1.6km run

100 pullups

200 pushups

300 squats

1.6km run

all with a 10kg weight vest for time

Dak-1h 3.30

Shaz-1h 3.46

Saturday, October 24, 2009

Friday, October 23, 2009

Friday 23rd of October

Morning

1rm Pullups 30kg

Arvo

Tabata Intervals-

Pullups

Push ups

Sit ups

Squats

Dak-334

Shaz-391

Thursday 23rd of October

50 metre walking lunges

50 situps

for time

Dak 13.49

Katrina 15.11

Mel 15.12

Wednesday, October 21, 2009

Tuesday, October 20, 2009

Tuesday 20th of October

5 Rounds for time of:

15 60kg High hang squat cleans

30 push ups

26.11

Monday, October 19, 2009

Monday 19th of October

21-15-9

40kg hang Squat Cleans

Handstand Pushups

20kg Kettlebell swings

400m run

Dak 20.53

Monday, September 14, 2009

Monday 14th of September

WOD- still on strength hoping to be back into full training by Friday

4x3 Strict Press

5x2 Bodyweight Bench

5x4 15kg Pull ups

5x4 10kg dips

Saturday 12th of September

6's Tournament im the leading run scorer from our team scoring 99 runs at an average of 33 with my highest score of 39* come 3rd good work boys.

Friday 11th of September

Morning class followed by strength workout then 3 rounds for time of 10 push ups 10 pull ups 50 skips 3.21

Went to the cricket nets to prepare for 6s tournament on saturday

Thursday 10th of September

Just more basic strength work still trying to get the knee right before Wounded Warriors in October

Wednesday, September 9, 2009

Along time has passed since my last blog entry. Currently I have an injury damage to the patella tendons thats all they no without an MRI. In training for 2 events: The Avondale fun run which is on the 20th of this Month and then the wounded warriors down at CFX at the start of October. I currently can't run or squat so my workout for today is:

Morning

4x5 70kg Bench Press

4x5 60kg Strict press

4x5 Strict 5kg weighted Pull ups

Afternoon

Explosive wobble disc push ups 5x10

Hang Power Cleans 4x5 70kg

Weighted Dips 4x5

Shallow Squat Wall balls 5x20

Sunday, August 2, 2009

Sunday 2nd of August

REST

Saturday 1st of August

REST

Friday, July 31, 2009

Friday 31st of July

5 rounds for time of:

5 125kg deadlift
10 Burpees

Thursday 30th of July

3 rounds for time of:

10 clean and jerks
15 ring dips
20 24kg KB swings

Wednesday, July 29, 2009

Wednesday 29th of July

Fran

21-15-9 of:

42kg thruster, Pullups

Shaz-3.46

Dak-9.45

Tuesday, July 28, 2009

Tuesday 28th of July

As many rounds as possible of:

5 pullups

10 pushups

15 squats

Monday 27th of July

As many rounds as possible of:

10 10kg wallball shots

10 Abmat sit ups

10 Ring dips

Shaz-

Dak-

Sunday 26th of July

REST

Saturday July 25th

5 rounds, max reps of:

Bodyweight bench, Pullups

Shaz-170
Dak-99
Scotty-47

Friday, July 24, 2009

Friday 24th of July

5 rounds for time of 60kg

12 Deadlifts

9 Hang cleans

6 Push jerks

Shaz - 11:30 60kg

DAK - 15:26 60kg

Scotty - 14:25 50kg

Brad - 8:05 50kg

Tuppence - 6:55 20kg

Mel - 9:10 20kg

Thursday 24th of July

REST

Wednesday, July 22, 2009

Wednesday 22nd of July

Deadlift 1rm

Dak 175kg PB went for 182.5 gym record but couldnt get it
Shaz 160kg

Tuesday, July 21, 2009

Tuesday 21st of July

MSC 5.4K RUN

DAK 26.09 PB

SHAZ 26.35 FIRST TIME

Monday, July 20, 2009

Monday 20th of July

FILTHY 50

50 box jumps 24"
50 Jumping Pullups
50 KB swings 16kgs
Walking lunges 50 steps
50 Knees to elbows
50 Back extensions
50 wall ball shots 10kg
50 Burpees
50 double unders