Kranks Log

[Krankenstein]

4/27

conditioning
50-40-30-20-10
Double unders
25-20-15-10-5
Hang Power Cleans @95#
15-12-9-6-3
Strict pullups

strength
8 Bench Press @ 6/10 RPE
8 Bench Press @ 7/10 RPE
6 Bench Press @ 7/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 9/10 RPE
*After the last set, perform 35 Hand Release Deficit Push Ups

4 Sets
10 Barbell Incline Bench Press @RPE 7
-rest 0:30-
10 Seated Alternating Dumbbell Hammer Curl @RPE7
-rest 0:90-

-then-

4 Sets
12 Incline Dumbbell Chest Fly @RPE7
-rest 0:30-
10 Standing Kettlebell Crush Grip Bicep Curl @RPE7
-rest 0:90-

comments
- I took it VERY easy on the conditioning.  Especially with the pullups.  The hang power clean is easy for me and I can cycle the hell out of them...but there still is some tension on the bicep tendon.  I broke the strict pullups up A LOT just be slow and steady.  DO NOT need to blow a bicep tendon out.

- The strength stuff was ok.  I hate benching...so I didn't go very hard on it.  The crush grip KB thing was not as easy as you would think.  I do not think I would do it again as I do not see the point of it other than for a grip builder...but there are other ones I would do.  Seems like something someone came up with just for some variety. 

- Felt good after training, now home with ice on shoulders and air compression sleeves on legs.  Need to pump up the recovery for myself.

[IroNat]

Excellent report.

[Krankenstein]

(done on Concept2 BikeErg)

Lactate Threshold
2 Min at RPE3 (or 75 RPM),
1 Min at RPE7 (or 85-95 RPM), 30 Sec at RPE1-2
1 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-2
1 Min at RPE7 (or 95-100 RPM), 30 Sec at RPE1-2
1 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-2
1 Min at RPE7 (or 85-95 RPM)
2 Min at RPE1-2 (Any RPM)

4 Sets
3 Min at RPE3 (or 80 RPM)
45 Sec at RPE8 (or 100-110 RPM)
1 Min at RPE5 (or 80-90 RPM)
*No rest between sets.
Total: 30 Min

[comments]

That SUCKED on my legs....pain in the ass moving the damper up and down.  Won't be doing that shit again.

[Krankenstein]

4/29

Conditioning
5 rounds
15 Calorie Echo Bike
12 GHD Sit Ups
-then-
40 Dumbbell Snatches @50#
-then-
5 rounds
15 Calorie Echo Bike
8 Burpee Pull Ups
-then-
40 Strict handstand Push Ups

prep
3 Sets
20 Barbell Back Rack Step Ups (10 each side)
14 Dumbbell Single Arm Strict Press (7 each side)
10 Dumbbell Single Arm Bent Over Row

weightlifting
2 Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Power Clean + 2 Pause Split Jerk @ 7/10 RPE
2 Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE
2 Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE
2 Power Clean + 2 Pause Split Jerk @ 8.5/10 RPE

accessory
3 Sets
50 ft Bell up single arm KB walk
:30 Double Kettlebell Overhead Flutter Kicks
50 ft Sled pull @150#

comments

[Krankenstein]

4/30

conditioning
4rds
20 cal AAB
15 dual KB front squat @ #35 ea
50ft sled push @150#
50ft sled pull @150#
15 dual KB front squat @35# ea

strength
5 Wide Stance Parallel Box Squats @ 6.5/10 RPE
5 Wide Stance Parallel Box Squats @ 7/10 RPE
5 Wide Stance Parallel Box Squats @ 8/10 RPE
5 Wide Stance Parallel Box Squats @ 9/10 RPE
5 Wide Stance Parallel Box Squats @ 10/10 RPE

accessory
4 rounds:
10 Deficit Pushups
10 Chin-Ups
10 Tricep Push down RPE 7
10 Seated Curl RPE 7
15 GHD Sit ups
10 inchworm abs with sliders
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)

comments
- hamstrings had NOTHING in them on the second set of squats after the sled
- went lighter on box squats and did not do wide stance.  Supra-patellar tendon pain...not gonna fuck with it.
- the accessory reminded me of boring BBing work
- glad to have day off tomorrow

[Krankenstein]

5/1

- Recovery - normally do some active recovery work but was not in the mood. 

5/2

strength
5 Tempo Front Squat @ 6/10 RPE
5 Tempo Front Squat @ 6/10 RPE
3 Tempo Front Squat @ 7/10 RPE
3 Tempo Front Squat @ 8/10 RPE
1 Tempo Front Squat @ 9/10 RPE
1 Tempo Front Squat @ 10/10 RPE

*Tempo: 3 seconds down, 2 second pause

5 Strict Barbell Press @ 6.5/10 RPE
5 Strict Barbell Press @ 7/10 RPE
3 Strict Barbell Press @ 7.5/10 RPE
3 Strict Barbell Press @ 8/10 RPE
1 Strict Barbell Press @ 9/10 RPE
1 Strict Barbell Press @ 10/10 RPE
AMRAP in 60 seconds of L Seated Strict Barbell Press @ 55# for set #6

5 Deadlifts @ 7/10 RPE
5 Deadlifts @ 7.5/10 RPE
5 Deadlifts @ 8/10 RPE
5 Deadlifts @ 8.5/10 RPE
5 Deadlifts @ 9/10 RPE
*5 Sit to Jump Tall Box Jumps after each set.

**Sit to Jump Tall Box Jump: sit in a chair and then explode up onto box

conditioning
8 Rounds - 1 round every 3 mins
In 2:00 window
200m Run
odd rounds : In remainder of time: Max Pull ups
even rounds : In remainder of time: Max Push Ups
-rest 1 minute-

*Complete all with a (20/14) vest

comments
- I did not do the 2 sec pause at bottom.  I like the slower tempo front squats to help with some patellar tendonitis going on.  Felt good enough to put #30 more on bar than last week

- Strict press was good.  Shoulders feeling better as well.  Could have gone maybe 10 - 20# heavier on set #5.  Set#6 was allllll mental.  That burn set in VERY bad

- Deads felt good.  I am about #100 under where I should be.  Haven't been training them in a while so need to slowly increase.  The box jumping was a mind fuck between sets.

- That conditioning SUCKED.  By the 3rd round my calves were on fire and blown up.  I hate running so much.  I did better with pushups than I thought.  That vest wrecks you quickly

[Krankenstein]

5/3

weightlifting

3 Pause Snatch @ 70% 1 RM Snatch
2 Pause Snatch @ 73% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
3 Pause Snatch @ 73% 1 RM Snatch
2 Pause Snatch @ 75% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch
1 Pause Snatch @ 78% 1 RM Snatch

*pause 1 - 2 sec in catch

strength
4 sets
10 Low row @RPE 7
-rest 60-90 seconds b/t sets-

4 sets
15 tricep pushdown @ RPE 7
-rest 60-90 seconds b/t sets-

4 sets
1-2 Legless Rope Climbs
-rest 60-90 seconds b/t sets-

conditioning
3 sets
8 Devil’s Press (2x50)
80 Double Unders
8 Devil’s Press (2x50)
-Rest 1:1 b/t set-

comments
- been a bit since I have done some full snatching.  Felt good...but was about 30 - 40# under what I should have been using

- I did not do legless rope climbs.  Just working back into rope climbs with the bicep tendon

- fucking double unders.  The cap for each round on the conditioning was 4mins.  I snuck in there only 2 of the 3 rounds.  I get too damn gassed when doing them.  A lot of people talk about how they are used to catch breath.  Don't see how that is possible

[Krankenstein]

5/4

strength
6 Bench Press @ 6/10 RPE
6 Bench Press @ 7/10 RPE
6 Bench Press @ 8/10 RPE
4 Bench Press @ 9/10 RPE
2 Bench Press @ 9.5/10 RPE
*After the last set, perform 40 Hand Release Deficit Push Ups (these are the last week of these)

4 Rounds
10 Alt. DB Tempo Incline Bench + Double DB Incline Bench @ Moderate weight – maintain control and quality RPE 7
-rest 30-60 seconds-
10 DB Preacher Curl @ moderate weight – maintain quality RPE 7
-rest 30-60 seconds-
12 Incline DB Fly @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-

conditioning
3 Rounds:
30/24 Calorie Bike Erg*
400m run
30/24 Calorie Ski Erg*
25 Toes to bar
30/24 Calorie Row*
18 Burpee Box Get Over (48)

comments
- First off I HATE benching.  Shit fucks with my shoulders like nothing else.  I kept it on the lighter side because of this.  Just left it at 225# for 2 and called it a day.  The alternating into full DB was kind of a mind fuck.  Its basically 5 per side, then 10 with both.
- The second section of strength was so damn boring to me.
- The conditioning was SHIT.  More fucking running.  All sections should have only taken about 2 mins max.  My bike, row, and ski were 1:30 - 1:40.   The run was 2:30 - 3:00...fucking calves blow up so badly.  The burpee thing took longer than expected too.  Was drenched after this.  Thank god for rest day tomorrow.

[AbrahamG]

Every time this thread pops up and I see "Kranks Log", I chuckle aloud. 

[ThisisOverload]

Like a machine.

[Krankenstein]

Every time this thread pops up and I see "Kranks Log", I chuckle aloud.

Never in the history of my life has it ever been referred to as a log...   

[Krankenstein]

5/6

strength
4 JUST BELOW Parallel Wide Stance Box Squats @ 6.5/10 RPE
4 JUST BELOW Parallel Wide Stance Box Squats @ 7/10 RPE
4 JUST BELOW Parallel Wide Stance Box Squats @ 8/10 RPE
4 JUST BELOW Parallel Wide Stance Box Squats @ 9/10 RPE
4 JUST BELOW Parallel Wide Stance Box Squats @ 10/10 RPE

accessory
3 rounds:
10 Ring Pushups @ moderate weight RPE 7
10 Body Row on Racked Barbell @ moderate weight RPE 7
10 Rope Tricep Extension@ moderate weight RPE 7
10 Bar Curl @ moderate weight RPE 7
15 Abmat Sit ups
30 sec Parallette L-sit hold
30 Flutter Kicks (each side)
30yd Offset Overhead KB Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead KB Farmer Carry (right overhead/left farmer hold)
-Rest 3 minutes b/t rounds-

conditioning
5 rounds:
2 Wall Walks
3 Power snatches (115)
4 Wall Facing Strict Handstand Push Ups
5 Clean and Jerks (115)
-then-
4 rounds:
15 Hang Power Cleans (85)
10 Box Jumps (24#)
-then-
3 rounds:
25 Overhead Squats (45#)
25' Handstand Walk

comments
- never have been a fan of box squatting.  I would always prefer to just a tempo or a pause squat.  Also not sure of the purpose of the wide stance for crossfit. 
- That accessory stuff should NOT have been done before conditioning.  That smoked the arms and shoulders WAY TOO MUCH.   I felt like I was moving through mud on the conditioning.  The time cap was 25 mins...I exceeded it...didn't care.  Headband and shirt were SOAKED.  Guess this is what sweating to the oldies feels like. 
- Have a HUGE bowl of cereal in front of me...and can't wait to take a nap.  Tomorrow is gonna have to be a bit easier...need to be able to recover.

[Krankenstein]

5/7

weight lifting

3 Clean + 1 Pause Split Jerk @ 7/10 RPE
3 Clean + 1 Pause Split Jerk @ 7/10 RPE
3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE
3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE
3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE

*Pause in the receiving position of jerk for 3 seconds.

Accessory Work
3 Sets
:45 Double Kettlebell Overhead Flutter Kicks
50ft Sled Push Sprint

conditioning
2 sets
40 Chest to Bar Pull Ups
40 Bar Facing Burpees
40 Thrusters (95)
-rest 5 minutes b/t sets-
*Split all reps as desired

comments
- legs were toast from yesterday, as were the shoulders.  Took it easy on the clean today.
- the dual KB flutter kick was no joke.  Did this all with a friend.  One partner flutter kicks while other partner does the sled.  I fucked up and we pushed the sled for 100ft instead of 50ft.  Took the :45 regardless.
- the conditioning was good.  They were not good at pull ups, so I took the bulk of them.  the bar facing burpees was a low number for me so I cruised through them.  The thruster sucked after the first two pieces...very Fran-like in the intensity.
- Thankfully tomorrow is off day