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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: Krankenstein on August 19, 2012, 07:43:13 AM
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Alright, here we go. I thought about doing this for a while, and so I figured I would throw some shit down just to have a little record of it.
I will try and post my diet stuff/workouts. Some will be detailed, some will just be 'diffuse' ramblings.
08/18/12
Diet:
#1
5 Egg Whites
1 Whole Egg
2.5 Oz 93% Ground Turkey
200gm Pineapple
#2
135gm (cooked weight) Chicken Breast
200 gm Pineapple
(Training - See below)
#3
56gm Protein Shake
200gm Pineapple
#4
56gm Protein Shake
20gm Almonds
#5
56gm Protein Shake
#6
14oz New York Strip
HUGE salad (I use the actual salad bowl for my personal bowl)
Before bed
1 Guiness Stout
2 Oatmeal Cookies
Hypertrophy - Quads/Calves
Squats
(2 - 3 Warm Up and LOTS of stretching due to my fucked up knees)
225 x 10
245 x 10
270 x 10
315 x 9
Tri-set ( 3 - 4 rounds of 10 - 15 reps, 30 secs between each exercise with 90 secs between the sets):
Flex Selectorized Leg Press : 3 x 240 x 15 (Too easy, but the burn was painful)
Cybex Leg Extention : 110 x 9, 90 x 11, 90 x 8 (I could not believe how hard the low weight was)
Lunges : BW x 30st, 24st, 20st
Tri-Set (as above)
45deg Calf : 90p x 15, 15, 13
Seated Calf : 70 x 12, 7, 6 (again, WTF is with such a light weight??)
Icarian Standing Calf : 120 x 11, 80 x 11, 8
Reference :
p = per side
st = steps
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08/19/12
Cheat Day
5oz Sugar Corn Pops
2 Pop Tarts
"Baked French Toast" (6.5 oz french bread cut into squares mixed in 1c soy milk, 3 whole eggs, 1/4c syrup, 8oz apple pie mix, 1/4 raisins, 2 tsp cinnamon)
5 Strips Bacon
20oz M&M's (Going to see expendables 2)
Red Robin Gourmet Cheeseburger with extra slice of beef + 3 total servings of sweet potato fries
1/2 doz oatmeal raisin cookies
8oz Totinos Pizza Rolls
1/2 doz Triple Double Oreo Cookies
1/2 pint Resees Peanut Butter Cup Ice Cream
and finally 4oz of M&M's while enjoying a nice Guinness Drought
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cool krank,,,post pics too,,,i know u look good but good to update,,,
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Ok, here is a typical day for me on a training day for eating:
#1
5 Egg Whites
1 Whole Egg
2 1/2oz Ground Turkey (93%)
200gm Pineapple
#2
56gm Protein Pwd (For those that wonder, I have used Dymatize Elite Chocolate Mint for the last 5 - 6 yrs. Hard to beat cost, quality, and taste)
15gm Almonds
#3
7oz Ground Beef (93%)
8oz Cucumber
#4
((Same as #2))
#5
56gm protein pwd
200gm Pineapple
#6
8oz Tilapia
200gm Pineapple
I worked out at night tonight, so it was in between meal #5 and #6.
Heavy Back
Deadlift
2 - 3 Warm-up sets
345x5
385x5
405x5
425x5
465x5
(I use a belt, with straps and dual overhand grip. I don't like straps, but I use them with dual overhand)
Wide Pulldown (4x10 - 15)
130x15, 150x15, 12, 10
Low Row
170x15, 190x13, 10, 8
I was supposed to do abs, but a couple of weeks ago when I did heavy deads on the last set when I touched the weight to ground I got a sharp pain up where the hamstring attaches in the glue area (sacro-tuberous ligament). Tonight I was feeling it on deads and just wanted to finish off the back workout and go home to ice.
I may throw some pics up in a few weeks. I want to tan a little. Feel like Casper!!
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I USE SAME PROTEIN FOR YRS DYMANITIZE TOO,,,BIG JUG 4LBS 35/37.00 CAN'T BEAT IT.I EAT MORE CARBS THAN U I THINK,,BUT U EAT CANDY LOL I DON'T .
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I USE SAME PROTEIN FOR YRS DYMANITIZE TOO,,,BIG JUG 4LBS 35/37.00 CAN'T BEAT IT.I EAT MORE CARBS THAN U I THINK,,BUT U EAT CANDY LOL I DON'T .
5lbs 39.95 for me, 10lbs 73.49
Oh, and the only other supplement I use consistently is Scivations xTend. I use 20gm (weight) after workout and before bed with 1 - 2tbl of Metamucil. Something to be said for a nice shit in the morning.
Ok, here is today :
#1
5 Egg Whites
1 Whole Egg
2 1/2oz Ground Turkey (93%)
200gm Pineapple
#2 & #3
56gm protein pwd
200gm Pineapple
#4
7oz Ground Beef (93%)
8oz Cucumber
#5
56gm protein pwd
15gm Almonds
#6
135gm (cooked weight) Chicken
8oz broccoli
I worked out between meal #2 and #3
Heavy Shoulder with triceps
I worked out at a gym I normally train legs at, so the weights were hard to line up from what I used at my normal gym
Smith Machine Shoulder Press (to the front)
55psx5
65psx5
75psx5
85psx5
100psx5
Cybex Machine Side : 70x15, 15, 14, 12
Straight bar push down 55x15, 65x15, 75x15, 12 (got pissed because of not getting the right weight)
Icarian Seated Tricep Extension 80x15,15,15, 100x13
* ps = per side
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Heavy Hamstring/Calf + Abs
Trained between meal #5/#6
Icarian Slanted Standing Calf
140x5
180x5
200x5
220x5
260x4
Seated Calf
55x15, 15, 60x15, 15
(Used a different seated calf, not sure I like it. Also, I do not do the seated like everyone else. You will probably never see a lot of weight on this exercise. I lean FORWARD and always have my hands on my calves. I do not believe in the sitting up/leaning back bullshit)
RDL
225x5
245x5
270x5
285x5
315x5
Icarian Leg Curl
130x15, 150x15, 13, 10
(Funny thing, my hamstrings burn out QUICKLY with higher reps)
Superset:
Weighted crunches +25 (behind head, holding contraction for 1 - 2 secs) 15, 15, 15, 13, 11
V-Crunches (2 sec both ways) 15, 12, 9, 7
#1
5 Egg Whites
1 Whole Egg
2 1/2oz Ground Turkey (93%)
200gm Pineapple
#2
56gm protein pwd
15gm Almonds
#3
7oz Ground Turkey(93%)
1 Slice Sargento LF Swiss
8oz Cucumber
#4
56gm protein pwd
(forgot almonds at home - oh well - I dont make up any calories I miss)
#5
56gm protein pwd
200gm Pineapple
#6
135gm (cooked weight) Chicken
200gm Pineapple
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Easier for me to do this
Off day, 15 mins of HIIT on stairs in morning.
(http://i49.tinypic.com/9tjul4.jpg)
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Good stuff Krank.............I`ll be following along bud.
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(http://i49.tinypic.com/23nx92.jpg)
Heavy Chest + accessory bicep + abs
Flat DB - 75x5, 80x5, 90x5, 100x5, 115x5 (maybe could have gotten 120x5 but shoulder wasn't up to it)
Incline Smith (low 30 deg) - 70px15, 90px15, 12, 8
Icarian Preacher (horiz. pad) - 70x15, 15, 15, 15
Cable Curl - 80x12, 60x15, 15, 15
(I am dealing with some major issues with tendonitis in both arms so bicep workout will be piss poor for a while)
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(http://i49.tinypic.com/sf9iqt.jpg)
Heavy Quad + Calves
Icarian Slanted Standing Calf - 160x5, 180x5, 200x5, 240x5, 260x5
Seated Calf - 4 x 65 x 15 (Hmm..same machine, all sets 15 versus wednesday)
Squat - 225x5, 245x5, 285x5, 305x5, 340x5
Flex Leg Press (seat perpendicular to runners) 540x20, 18, 15, 13
Worked out between meals #2/#3. It took FOREVER thanks to these two women who were taking up the squat rack and the cage. One was doing ENDLESS sets of partial squats in the cage, the other just HAD to do one-legged squats followed by planks followed by SLDL (which she used the same bar as squatting so she had to unload the bar, bring it down, reload, do her set, then unload, lift bar, and reload for squats). Fucking workout took about 2hrs.
** I am officially done with heavy squatting. The pain that was present just above the knee cap into the tendon was too much that I am worried about going down one time and getting a tear. So, when its heavy week for legs, I will probably be going no lower than 12 reps. I have chondromalcia patella in both knees but very minor. This pain is not from that. Iced my knees last night and that felt great, woke up and the pain is still there.
if anyone is curious on the diet thing, c(t) means total carbs and c(f) means how much fiber is present. I am going to start taking the fiber out of the caloric calculations as I do not see fiber contributing to the overall caloric content.
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CP i have in my right knee, i know i could not squat for a long time without pain. After an OP in 2000 it took 1 year to fully heal and then i could squat. However i think i would just do leg press in a gym.
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Off day for Sunday the 26th. My cheat was like this:
Usual 5oz bowl of Sugar Corn Pops with 2 pop tarts
Baked cinnamon apple french toast with 5 strips of bacon
1 1/4 oz lb. M&M's while at a movie
Hamburger with fries at Smashburger
1/2lb of chocolate chip cookies
12" Sausage, Pepperoni, Black Olive thin crust pizza
3/4 pint of Ice cream (too lazy to go and remember what kind)
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Off day for Sunday the 26th. My cheat was like this:
Usual 5oz bowl of Sugar Corn Pops with 2 pop tarts
Baked cinnamon apple french toast with 5 strips of bacon
1 1/4 oz M&M's while at a movie
Hamburger with fries at Smashburger
1/2lb of chocolate chip cookies
12" Sausage, Pepperoni, Black Olive thin crust pizza
3/4 pint of Ice cream (too lazy to go and remember what kind)
:o
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(http://i50.tinypic.com/15zfm1z.jpg)
Light back (high reps, drop sets, 100's)
Supported T-Bar Row (wide) +70x20, +90x18, 15, 12
HS Wide Pull 70p x 20, 20, 20, 90p x 20
Low Row 150x15, 15, 160 x 14
Close Grip pulldown 130x15, 13, 11
Nautilus Pulldown (100's) 65 x 100 (took 5 sets)
- First two exercises I did were 4 x 15 - 20 reps, then next two were 3 x 12 - 15. The 100 rep set I use weights that I get maybe 30 - 40 reps with and then take 10-15 sec break and start again until I reach 100 reps.
- The back pump was crazy as was how much I was sweating. I didn't do any drop sets as I just felt like keeping it light today.
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Diet is very similar to yesterday, so pretty much waste of time to post it.
Light Shoulder/Tricep (high reps, drops, 100's)
Icarian Machine Shoulder Press (facing in) 90x20, 110x20, 120x20, 17
DB Side lateral 20x15, 15, 15
Standing Military 65x75 (literally couldnt get more than 2 at a time at this point so I said to hell with it)
Straight Bar pushdown (back supported) 65x 20, 20, 14, 11
Flex Overhead Tricep 120x8, 100x8, 80x8, 60x5, 50x6
Icarian Dip Machine 120x35, 55, 75, 89, 100
- for the overhead tricep I take a weight that I can get 8 reps for, then drop 15-20% and keep going 4 more times.
- The dip machine shows the progression of reps.
Wed note : The pain in the triceps have started already and I am not even 24hrs post workout. Thats a good thing as I haven't felt that in a long time.
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Diet - same ol' thing.
Light Calves/Hamstrings
I will probably just lay out the protocol at the beginning of the week...so I dont have to type it every time
Cybex 45deg. Calf - 90px20, 20, 110px18, 16
Seated Calf - 70x15, 15, 13
Cybex Rotary Calf (drop sets of 8) 210x8, 170x8, 130x8, 110x8, 90x8
SLDL - 185x20, 20, 20, 20 (was leary about these because my low back has been jacked for the last two days)
Flex Seated Leg Curl (drop sets of 15) - 195x15, 165x15, 135x15, 120x15, 105x15
I stopped here on hamstrings because I will do a little more hamstring on Saturday
Did some abs and was sweating my ass off from this one. I am kind of dreading Saturdays leg day with the high rep.
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(http://i47.tinypic.com/256fksi.jpg)
Off day...did 40 mins of cardio (stairs) in the a.m. I do about 20gm (weight) of Scivation xTend before doing cardio.
I am looking at some John Meadows' stuff and might incorporate it into the plan I am doing :
Week #1 : Low volume; heavy weight
Week #2 : Higher Volume; light weight; intensity techniques
Week #3 : Medium Volume; hypertrophy type of reps
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(http://i49.tinypic.com/2ld9iep.jpg)
Whoops...went a little stupid with the protein. Had two tilapia filets and didnt realize until they were thawed out. I like to cut them into cubes, broil them. While fish is in oven I sauteed the pineapple in a very tiny bit of olive oil (maybe 1tsp) with cayenne pepper and some salt. Then just pour it all into a bowl and eat.
As far as workout...I was reading a bunch of the John Meadows stuff and did his one arm workout tonight and felt great. I am still going to train 5 days broken up like this:
Mon: Back + Abs
Tue : Chest + Calves
Wed : Arms + Abs
Thu : Off (cheat meal)
Fri : Shoulders + Traps + Abs
Saturday : Legs + Calves
Sunday : Cheat Day
This was the workout tonight :
1) DB Cross Hammer : 30x 15, 15, 12, 10
2) Straight Bar Pushdown : 70x15, 15, 12, 9
3) Icarian Preacher (horiz. pad) 80x15, 15, 10
4) Hoist Dip Machine 10x8, 13x8, 15x8
5) Cable Curl : 57.5x8, 65x7
6) 45 deg. Incline Tricep Extension 70x15, 13, 10
* John only recommends resting 45 sec between each set for arms...sooooo thats what I was doing. I am also working 10 - 15 reps on most things for this routine unless otherwise stated
1) I know, pussy weight, but this tendonitis SUCKS. Brachioradialis area. MRI probably in the next couple of weeks
2) Held the contraction for one second
3) Dont understand how I had such a dramatic drop in reps
4 & 5) Did a legit 3 sec negative
6) Held the stretch position for a second before pressing up
Holy crap were my arms beat. As I am typing, my triceps are still smoked. I haven't had this in a long time. I will try and lay out the whole routine I will be doing in a couple of days.
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(http://i47.tinypic.com/r0tptw.jpg)
Steak night!!!! I usually cut some of the steak off and save it for my eggs on Monday, but I was STARVING tonight. Don't know what it is either. The leg workout was BRUTAL. As I am typing this my legs are still trashed from this afternoon.
1) Leg Curl 150x8, 8, 170x6 (followed by the first 1/3 ROM partial x 15)
2) Squat 275x15, 11, 8, 7
3) Cybex Leg Press 180px25, 270px20, 17
4) Smith Machine SLDL 90px20, 20
5) Icarian Calf 120x10+10+4, 10+4+2
1) I held contraction from a pause. On the last set John says to do some partials (stretched ROM) up to 25 reps. Hamstrings were fried
2) Thanks to Coach for the suggestion of knee wraps. Barely any knee pain tonight. I know its not a lot of weight, but it was all legs and no knee pain
3) OMG did these burn. the reps were 20 - 25. Hate the machine, but had to use it as the other Leg Presses BLOW at this gym
4) I held stretch position for a pause. Hamstrings were fried!
5) One of the things I found John does for calves is this : 10 reps (full) followed by 10 sec hold in stretch position, then 10 reps, then another 10 sec hold, followed by another 10 reps. Theoretically 10 reps. HA HA. I did two rounds and my calves are smoked.
Starting next workout I will lay what I am going to be doing for the next few weeks. I am abandoning the Heavy/Medium/Light Routine. I am going to stick to MY REPS for this routine except for some of the exercises that require a long eccentric or something else weird.
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Off day...cheat day...
Holy shit are my legs toast. It was less than I normally do, and it hurts twice as bad.
So far for the cheat:
5oz Sugar Corn Pops
2 Pop Tarts
1 Pkg Eggo Wafflers (Cinnamon Brown Sugar, 16 little waffles LOL)
4 Cookie Cups (I use 2oz of cookie dough for each, bake them in muffin tin, hollow out the middle and add 1 tbl nutella to each)
2 McDoubles + 1 sm Fry
1 lb M&M's
4 oz Kettle Cooked Potato Chips
12" Pepperoni+Sausage+Black Olive Thin Crust Pizza
8oz Ice Cream (Blue Bunny Double Cone Crunch)
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(http://i46.tinypic.com/2ujml8w.jpg)
Routine for next 12 weeks will be:
Sun - Off/Cheat day
Mon - Back
Tue - Chest + Calves
Wed - Arms + Abs
Thu - off day/cheat meal
Fri - Shoulder + Traps + Abs
Sat - Legs + Calves
From John Meadows' stuff :
Phase 1 — Weeks 1 through 3, use a medium volume approach. The set total ranges from 11-14 sets. You won't need a ton of sets as the exercise angles and intensity will work well with more of a medium-volume approach.
For back, it will start with a two rowing exercises, then a pulling movement w/ stretch, ending up with a low back/erector type of work
My workout will be:
Low Row (3x6-8)
1-Arm Bar Row (4x10-15) * this may change as I really have never felt much with 1-arm stuff. May change it next week
Close Pull Stretch (3x10-15)
Deadlift (2x15-20)
1) Low Row - 200x8, 240x, 5
2) 1-Arm Bar Row - 50x15, 15, 15, 15
3) Close Pull/Stretch - 160x14, 12, 10
4) Deadlift - 225x20, 275 x 20
1) HATED the low row machine at the gym today. Its the kind that the foot pad is below the pad where you sit on. Your ass always feels like its being pulled up when doing this. Why do these machine designers always feel the need to 'improve' on things
2) Really didnt get much out of it. Hamstrings were thrashed from Saturday so that made it more difficult.
3) Found this to be awesome. If I can find the video of Dorian Yates training with Marc Lobiner I did them like this. As the bar comes up I sit straighter up until the top where my hands are directly above my head and I pause for a second before pulling down. Felt better than any other pull down I have done
4) Was absolutely hot as hell in the gym. Was sapped from the workout + the heat. I use a dual overhand close grip for this.
Overall a great back workout. I will probably switch to a smith machine bent row next time for ex #2
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Phase 1 (Chest) — Weeks 1 through 3, use a medium volume approach. The set total ranges from 10-12 sets. A medium volume approach will suffice to start things off, as the intensity and variety of exercise angles will be enough of a shock.
My workout will be:
Flat DB Press w/squeeze 3x10-15
Smith Machine Low Incline 4x6 - 8 (with 3-sec eccentric)
Machine bench 3x10-15 w/ stretch press
Standing Calf 4 x 10- 15
Rotary Calf 3x15-20
1) Flat DB - 65x15, 75x12, 10
2) Smith Machine Low Incline - 90px8, 8, 6, 5
3) Nautilus Nitro Bench 155x15 (9), 9 (7), 7 (5)
4) Standing Calf 120x15, 12, 9, 8
5) Rotary Calf 130x20, 20, 150x13
1) Not sure I was doing these right. Actually was getting a little twinge in my left shoulder. Chest was pumped after though
2) John recommends stopping about 2 - 3" above the chest and only going to 75% lock out. Damn this hurt. In a good way
3) I used two reebok steps to stretch between after the presses. The machine wasn't great, but the stretches actually loosened my shoulders up
4) & 5) I used 45 seconds between each set. Calves totally cramped during this.
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Wed : HIIT stairs in the morning. I went to a Brazilian steak house for lunch and destroyed it (as usual). Wasn't feeling great in the afternoon though. Thats the first time that happened. So, I just ate what I usually do and was actually asleep by 10pm (again, very unusual). Was supposed to train arms, but decided to push them off till Thursday
Thur: 30 mins of stairs in a.m. Still planning on doing the cheat today.
(http://i47.tinypic.com/24o85rk.jpg)
Phase 1 (Arms) — Weeks 1 through 3, use a medium volume approach. The set total ranges from 6-8 sets for biceps, and 8-10 for triceps. Focus on two or maybe three exercises.
My workout will be:
Reverse Curl 3x10-15
Straight bar pushdown 4x10 - 15
Icarian Preacher Curl 3x10-15
Hammer Strength Dip Machine 3 x 6 - 8 (with 3 sec negative)
Bar Curl 2 x 6 - 8 (with 3 sec negative)
Incline Tricep Extension 3x10-15
1) Reverse Curl 65x10, 55x12, 10
2) Straight bar pushdown 80x15, 13, 10, 8
3) Icarian Preacher Curl 90x15, 12, 9
4) Hammer Strength Dip Machine 90px8, 8, 115px6
5) Bar Curl 75x8, 8
6) Incline Tricep Extension 70x15, 12, 10
* Again, I will stress that the weights are shit due to this f***ing tendonitis...
** Also, I will only take 45-sec between each set
1) Jon recommends cross body hammer curls. Tried them last week...they hurt too much
2) Jon recommends only going to 90% lock out. That was a switch for me as I usually lock out. That burned a shit ton
3) Surprisingly hurt less than I expected
4) I hate all dip machines. None feel good. Especially knowing I still probably have a little crap going on in my left shoulder.
5) Pussy ass weight. Still, felt better than expected
6) The pause at the bottom is killer.
In looking at the split I wrote, I am a dumbass...how I laid out calves and abs...will switch calves from chest day to arm day.
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Diet was nothing out of the ordinary for a Friday. I did 30 mins of stairs and sweat more doing that than usual.
Phase 1 (Arms) — Weeks 1-3: Use a medium volume approach. The set total ranges from 6-8 sets. Generally, focus on two or maybe three exercises, one always being a rear delt exercise. Use high intensity techniques as outlined above.
My workout will be:
Cybex Side Lateral 3x10-15 (3 sec negative)
Machine Rear Delt 4x35
Smith Machine Over/Back 1x15 followed immediately by Side Lateral Swings 1x20
1) Cybex Side Lateral 70x15, 90x12, 9
2) Machine Rear Delt 130x35, 35, 29, 24
3a) Smith Machine Over/Back 35px15
3b) Side Lateral Swings 25lb plate x 16
I was very surprised at how much 'good' pain this work out caused. I could actually feel a great pump in the side laterals, the rears had that awesome burn feeling. The over/back exercise was a surprise as well. Didn't think it was going to be that hard to do. Right now (Sat morning) my shoulders feel sore. I don't generally feel that.
Today is leg day...I am looking forward to it, but really not as I recall how much pain I was in last week.
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9/8
Legs:
FM Leg Curl 170x8, 6 (used a 3 sec pause), then 130x12 + 17 partials
Squat 275x15, 12, 9, 8 (beat my reps from last week)
Cybex Leg Press 270px22, 18, 15 (again, beat my reps from last workout)
Cybex Seated Leg Curl 110x20, 130x15 (decided against SLDL because my low back was NOT feeling great)
Icarian Standing Calf 160x10, 180x7, 5
Seated Calf 90x8, 8, 7
I banged my right calf against something...just like a charlie horse...UGH...painful.
9/9
Cheat Day:
5oz Sugar Corn Pops + 2 Pop Tarts
Baked French Toast w/apple slices drizzled with Hersheys Carmel + 4 strips bacon
8oz Breaded Chicken Bites + 1 5oz can of Pringles
12oz Bag of Dark Chocolate M&M's
8oz Chocolate Chip Cookies
1/2lb Hamburger with pretzel bun and cheese + 3 strips bacon 1/2 can pringles potato chips
12oz Ice cream + 6oz m&m's + 1/2 can pringles.
9/10
Worked out at a different gym, same chain so the equipment is similar
Low Row 230x8, 250x8, 8 (stacked the low row...I cant recall the last time I stacked a low row machine)
HS 1-arm row 90px15, 115px15, 135px15, 15
Close Pull w/ stretch 160x15, 13, 11
Deadlift 315x20, 16 - This SUCKED!!!!! I should have gotten 20 on the 2nd set but my suboccipital neuralgia re-surfaced. I hit the floor when done...hoping my head would not explode.
Back is TRASHED right now. My legs are torched still from saturday.
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9/11/12
Surprising enough my low back wasn't as trashed today as I thought it would be. Neck is still a little fucked, but thats about it.
Ok, chest workout:
Flat DB with twist 70x15, 15, 15 (last workout I went 65 - too light, to 75 - which i thought was too heavy. Next week I will do 75's)
30 deg. Smith Incline 90px8, 8, 7, 5
Nautilus Machine Bench with stretch 155x15 (10), 12 (8), 8(6)
Some abs...
Nothing special about diet today. Going to be in Arizona Thu - Sun, so we shall see how close I can get to the same machines.
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9/11/12
Surprising enough my low back wasn't as trashed today as I thought it would be. Neck is still a little fucked, but thats about it.
Ok, chest workout:
Flat DB with twist 70x15, 15, 15 (last workout I went 65 - too light, to 75 - which i thought was too heavy. Next week I will do 75's)
30 deg. Smith Incline 90px8, 8, 7, 5
Nautilus Machine Bench with stretch 155x15 (10), 12 (8), 8(6)
Some abs...
Nothing special about diet today. Going to be in Arizona Thu - Sun, so we shall see how close I can get to the same machines.
fdb with twist if u mean at top turn them in like a flye finish hell yeah great movement been doing them for yrs,,,,
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fdb with twist if u mean at top turn them in like a flye finish hell yeah great movement been doing them for yrs,,,,
Yes, thats what I am doing. I am finding that turning the hands in more than parallel to one another (i.e. pinky in farther than thumb position) tends to bother my left shoulder.
Ok...so I am trying to play catch-up with log since coming back from Az. I did enjoy the trip, but didn't get to exactly follow my eating like I wanted. No worries, looks like I am just holding some water. I actually have been getting stronger with doing this routine. Usually I am dropping routines after 3 - 4 wks out of boredom. So far, this is working pretty well.
Fri 9/14
Reverse Bar curl - 60x15, 12, 10 (pain in elbow/brachioradialis area is not as bad as it has been...good sign)
Cybex Straight bar pushdown #12x15, 14, 10, 8 (different machine than what I am used to)
Precor Preacher Curl 90x15, 13, 9 (not the same machine as usual, but the set up was same and weight felt about the same)
Dips +60lb x 8, 8, 8 (have to find a good 2nd tricep exercise - still 3 sec drop)
Bar Curl 80x8, 7
Incline Tricep extension (30deg?) 75x15, 12, 10
** Again, everything that is the same as last workout, with regard to equipment, went up. Happy about that
Sat 9/15
Eagle Leg Curl 150x6 (whoops, bit off more than I could chew! lol), 130x7, 5 + 8 partials (hamstrings DID feel more pumped than usual though)
Squat 275 x 15, 13, 11, 8
Cybex LP 270p x 24, 21, 17 (burned a hell of a lot more than usual...but stronger than last time)
LifeFitness Seated Leg Curl 130x20, 160x15
Hammer Strength Hack/Calf 90px15, 12, 10
Seated Leg Curl 70x12, 9 , 6
** I ended up chatting with a few people I knew so the leg workout was longer than usual. Knees were not as sore either afterwards. Still using the knee wraps during the workout.
Mon 9/17
Low Row 265 x 8, 6, 5
Hammer Strength 1-arm row 145p x 15, 15, 15, 15 (what the heck?? I have never done that much)
Close pull 160 x 15, 14, 12
Deadlift 345 x 15, XX (well, this pissed me off. I got two reps into my 2nd set and just didnt feel right. Actually felt my SI joint move. Am kind of freaked that it might be something disc related. Was thinking I would wake up this morning with pain down the leg. I think its SI and/or a facet issue. Pain in the low back is down around L5 and just lateral to the vertebra. So I think I might chill on the deads for a bit. I want this gone by Saturday so I can squat.)
Was pissed off enough last night to finish off the pizza from sunday, have a bowl of chips, and a small bowl of M&M's. Prepped all my food from grocery shopping and started off the day back to normal.
30 mins on stair climber following a nice cup of coffee and a Lipo-6 capsule. Off to work for a couple of hours, then chest and calves. Update to follow.
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Yes, thats what I am doing. I am finding that turning the hands in more than parallel to one another (i.e. pinky in farther than thumb position) tends to bother my left shoulder.
Ok...so I am trying to play catch-up with log since coming back from Az. I did enjoy the trip, but didn't get to exactly follow my eating like I wanted. No worries, looks like I am just holding some water. I actually have been getting stronger with doing this routine. Usually I am dropping routines after 3 - 4 wks out of boredom. So far, this is working pretty well.
Fri 9/14
Reverse Bar curl - 60x15, 12, 10 (pain in elbow/brachioradialis area is not as bad as it has been...good sign)
Cybex Straight bar pushdown #12x15, 14, 10, 8 (different machine than what I am used to)
Precor Preacher Curl 90x15, 13, 9 (not the same machine as usual, but the set up was same and weight felt about the same)
Dips +60lb x 8, 8, 8 (have to find a good 2nd tricep exercise - still 3 sec drop)
Bar Curl 80x8, 7
Incline Tricep extension (30deg?) 75x15, 12, 10
** Again, everything that is the same as last workout, with regard to equipment, went up. Happy about that
Sat 9/15
Eagle Leg Curl 150x6 (whoops, bit off more than I could chew! lol), 130x7, 5 + 8 partials (hamstrings DID feel more pumped than usual though)
Squat 275 x 15, 13, 11, 8
Cybex LP 270p x 24, 21, 17 (burned a hell of a lot more than usual...but stronger than last time)
LifeFitness Seated Leg Curl 130x20, 160x15
Hammer Strength Hack/Calf 90px15, 12, 10
Seated Leg Curl 70x12, 9 , 6
** I ended up chatting with a few people I knew so the leg workout was longer than usual. Knees were not as sore either afterwards. Still using the knee wraps during the workout.
Mon 9/17
Low Row 265 x 8, 6, 5
Hammer Strength 1-arm row 145p x 15, 15, 15, 15 (what the heck?? I have never done that much)
Close pull 160 x 15, 14, 12
Deadlift 345 x 15, XX (well, this pissed me off. I got two reps into my 2nd set and just didnt feel right. Actually felt my SI joint move. Am kind of freaked that it might be something disc related. Was thinking I would wake up this morning with pain down the leg. I think its SI and/or a facet issue. Pain in the low back is down around L5 and just lateral to the vertebra. So I think I might chill on the deads for a bit. I want this gone by Saturday so I can squat.)
Was pissed off enough last night to finish off the pizza from sunday, have a bowl of chips, and a small bowl of M&M's. Prepped all my food from grocery shopping and started off the day back to normal.
30 mins on stair climber following a nice cup of coffee and a Lipo-6 capsule. Off to work for a couple of hours, then chest and calves. Update to follow.
snap a pic throw it up....
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9/18
Well, the back wasn't too bad today. Still contemplating taking deads out. SHIT. One of the few remaining things I can still do that gives me that 'charge' in a workout.
Flat DB with a twist - 75 x 15, 14, 11
Smith Incline 95p x 8, 8, 7, 5 (3 sec. negatives)
Flex Bench w/ stretchers 70p x 15 (10), 11(8), 9(6)
Seated Calf 70 x 12, 12, 12
Flex Select. Leg Press Calf 210 x 20, 20, 19
I was originally pissed about having to use the Flex bench, but it actually was easier on the shoulders than the Nautilus one. So, I will stick with that.
As far as a pic...I will throw one up this weekend.
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9/19
Feels good to get back to "normal" eating. My body is dumping all the crap I ate while away. Still feel smooth and overall I don't feel as good as I normally feel for a Wednesday workout.
Cybex Side Lat (3 sec. negative) 90 x 15, 10, 8 -- even though I got 2 more reps than last, still felt like shit.
Life Fitness Rear Lateral - 130 x 35, 33, 25 -- holy shit these burned. I think I cheated on my 3rd set. Stopped about 20 then tried to keep going
Over/back on Smith w/ heavy swing 55p x 6 + 35 x 11 -- I didnt learn my lesson from last week. The 55p was TOO DAMN HEAVY. Didn't feel the exercise.
Couple of things...I melted down TWICE because the pens I had went dry and some asshole was hogging the smith machine I use. I did some abs but was so out of my focus that I didn't finish. Hopefully Friday will be a better day with Arms. I am almost ashamed to admit this, but I might give some crossfit training a try for about 6 - 8 weeks to see how it feels. Then, when I come back see how my strength has maintained itself. I will decide by the end of the month.
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9/19
Feels good to get back to "normal" eating. My body is dumping all the crap I ate while away. Still feel smooth and overall I don't feel as good as I normally feel for a Wednesday workout.
Cybex Side Lat (3 sec. negative) 90 x 15, 10, 8 -- even though I got 2 more reps than last, still felt like shit.
Life Fitness Rear Lateral - 130 x 35, 33, 25 -- holy shit these burned. I think I cheated on my 3rd set. Stopped about 20 then tried to keep going
Over/back on Smith w/ heavy swing 55p x 6 + 35 x 11 -- I didnt learn my lesson from last week. The 55p was TOO DAMN HEAVY. Didn't feel the exercise.
Couple of things...I melted down TWICE because the pens I had went dry and some asshole was hogging the smith machine I use. I did some abs but was so out of my focus that I didn't finish. Hopefully Friday will be a better day with Arms. I am almost ashamed to admit this, but I might give some crossfit training a try for about 6 - 8 weeks to see how it feels. Then, when I come back see how my strength has maintained itself. I will decide by the end of the month.
CHANGEUP SOUNDS GOOD,,,,BUILD WILL BE SAME I BET AND GIVES U DIFFERENT APPROACH
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9/21
Reverse Curl 60 x 15, 13, 9
Straight Bar Pushdown (pause at bottom) 80 x 15, 15, 13, 10
Icarian Preacher Curl 100x15, 13, 9
HS Dip 90 x 8, 8, 8 -- I did these one arm at a time. Actually felt a lot better than using both arms. 3-Sec eccentric
Bar Curl 85 x 8, 6 (3 sec eccentric)
Incline Tricep Extension (30 deg bench) 80 x 15, 11, 7
Felt weak as hell during the workout and then I compared numbers and I was stronger. Have NO CLUE what the hell that means.
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Sorry guys....I suck at the latest updates. I actually ended up starting the 'cross fit' stuff this week and I have been BEAT. This past weekend was nephews birthday party so I was gone. So, lets do some catching up :
9/22
Free Motion Leg Curl 170x8, 8, 7 + 12 partials
Squat 315 x 8, 8, 7, 5 (yeah, yeah...I said I was not going to go heavy...but I felt good)
Cybex Leg Press 270p x 25, 23, 18
Eagle Seated Leg Curl 170 x 20, 17
Seated Calf 85x12, 11, 10
Standing Calf 160 x 10 (whoops...confused it with a different calf machine), 120 x 15, 13
I went in feeling like I just was going to match what I did last time, but ended up beating some numbers.
9/24
Low Row 265 x 8, 7, 5
HS Row (horizontal grip) 120x15, 14, 12, 10
Close Pull (hands parallel to one another) 15, 14, 12
Hyper Extensions +40 x 18, 12, 10
I felt I had no energy today, yet I ended up getting a half way decent workout. Added a few reps to last time. This was actually not the smartest of workouts (as you will see from Wednesday)
9/25 - First cross-fit workout (yeah, yeah....bust my balls)
125yd run
40 yd walking lunge
30 Crunches
20 Push Ups
10 Rocket Burpees (geezus these things fucked me up)
Do that 6x. I finished in 26:25
** The thing didnt get hard until about the 3rd or 4th one. My legs were like sand bags. I couldnt get more then 6 - 8" off the ground towards the end. I was just sweating my ass off after this.
Finish up with 200lb Prowler pushes for 40yds 3x (in between 2 other people)
I was shooting the shit with a friend of mine who owns the gym after all this. I actually felt like I had a ton of energy. I almost could have gone to the gym and worked out. He suggested I just see how I feel later. Yep, have to say he was right. I went home, walked my dogs, sat down to eat, came on GetBig and it hit me. I slept for an hour. Woke up and didn't feel tired...but felt SUPER rested. That night I fell asleep about 1 1/2hrs before I normally do.
9/26
Woke up SUPER hungry. Only thing that is really "hurting" on me is my right knee. I have an old meniscus injury (medial) as well as the beginning of some chrondromalacia patella. Fun stuff!!!
Workout: (NO I will NOT refer to it like the CF drones do - WOD. FUCK THEM)
- 100% Body weight deadlifts (205lbs)
- 50% Bodyweight Power Cleans (95lbs) - lighter due to the fact I haven't done them. I have done hang cleans only in my life.
- 70% Bodyweight Bench (135lbs) - Again, lighter due to the fact that I am learning powerlifting form and I have a previous pec tear. I can't recall the last time I actually did flat bench.
Perform in a circuit fashion (one after another). Started with 10 reps working down to 1 rep.
Total time : 16:38
I was half assing it trying to conserve energy and got called out on it about half way through. I then got a 'rush' if you will and felt that tunnel vision that I hadn't felt in a long time. Focus solely on what I am doing, envision the 'set' quickly before I do it. I actually was jogging back to the first set up after that.
Hopefully people will still follow this...I will throw some pics up this weekend....promise.
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8)...
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Holy sweet geezus today was a shoulder killer for me...
10 rounds of :
1) Rope pull machine
(http://2.bp.blogspot.com/_7bpaCJ1ARwA/TCWg9n44hMI/AAAAAAAAAiU/klje-a1C3GI/s1600/rope+machine.jpg)
2) Thruster (basically front squat to overhead press) with 95lbs.
3) Box squat (no weight) but arms held out parallel to ground
4) Medicine ball throw to wall (30" away, chest high, elbows straight out) 18lb ball
5) 50yd prowler push (with 50lb)
each station (except prowler) was to be done for 45 secs. then a 20 sec break. My shoulders were TRASHED by the end of it. During round 9 I was near puking. I did not, much to the dismay of my buddy who runs the gym.
I wake up each day STARVING. This afternoon about 40 mins after my 3rd meal I was starving again. I am NEVER like that. Cant wait to see what tomorrow brings as my Fri and Sat workouts are supposedly my killer days (following tonights cheat meal)
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Sitting here with my coffee and my shoulders are more sore than any bodybuilding workout I have done. I also have noticed that I am not breathing as deep this week. I used to take my dogs for a walk and it wasn't so much getting out of breath as it was a feeling of not getting enough oxygen in. Probably doesn't make sense...but this week I feel like I don't need to breath as deep. Very weird.
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9/28
Pull up "ladders"...up & down
1 to 10, then 9 to 1
Start with 1 pull up, then run 125yds, then 2 pull ups run 125yds, repeat...
This morning (9/29) my back is on a nice soreness level I would equate with a good back workout. I was so hungry last night that instead of having my usual 7oz hamburger I said fuck it and was going to have steak. So, when at Costco I picked up a package of Beef Tenderloin Filets and had a nice 12.5oz steak. Woke up this morning AGAIN starving. WTF???
Tomorrows cheat day is going to be glorious ha ha
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9/28
Pull up "ladders"...up & down
1 to 10, then 9 to 1
Start with 1 pull up, then run 125yds, then 2 pull ups run 125yds, repeat...
This morning (9/29) my back is on a nice soreness level I would equate with a good back workout. I was so hungry last night that instead of having my usual 7oz hamburger I said fuck it and was going to have steak. So, when at Costco I picked up a package of Beef Tenderloin Filets and had a nice 12.5oz steak. Woke up this morning AGAIN starving. WTF???
Tomorrows cheat day is going to be glorious ha ha
ENJOY,,,,,COOL THREAD ,,
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Todays "hell" was this :
30on/15off (meaning perform the exercise in the controlled fashion for 30 seconds, then rest 15 secs, then move to next station)
5 rounds of:
- Deadlift 185lbs
- Hammer on tractor tire
- 50lb Prowler push (just for 50yds, no time)
- Rope machine "lifts" (pull rope up rather than down)
- 18lb Medicine ball throw downs
- Close grip pullups
- Tractor tire flips
Rest 15 mins (because my heart was going to explode)
THEN:
30on/15off
5 rounds of:
- Bench 135lbs
- 18lb Medicine ball throw against wall - chest high
- 50lb Prowler push (just for 50yds, no time)
- Rest station
I came home and took dogs for a walk. They dragged ME on it. I ate my normal meal (shake + pineapple) and 10 mins afterwards I was HUNGRY as fuck. I went and took a nap. Don't recall even feeling like my eyes were closing...an HOUR later I woke up groggy.
I am so thankful that I have an off day tomorrow. Looking forward to some Chips Ahoy Chewy Chocolate chip cookie with bits of resee's peanut butter chips in them.
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Here is a pic from yesterday at Mom's house (before any smart ass comments about bathroom decor..lol). Pellius is calling me a fat ass...looks like I need to hit the gym a little more (and then the tanning bed 3x a day)
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Here is a pic from yesterday at Mom's house (before any smart ass comments about bathroom decor..lol). Pellius is calling me a fat ass...looks like I need to hit the gym a little more (and then the tanning bed 3x a day)
solid,,pretty thick way moreso than ghpellius....dude condtion is good hard abs,,,impressive,,,
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10/1
8 Rounds of :
5 Wide grip pullups
15 Pushups
15 Kettle swings (they SEEMED easy at the beginning) - no idea of weight
15 Front Squats (I think 135lbs)
10 Clean and Press (95lbs)
5 24" Box jumps (rapid, no stopping)
By round three I was sucking wind...BAD. The front squats are the bane of my existance. Always have been. I did them with the grip position that would be used for the thrusters (i.e. wrists in extension, elbows up as high as I can)
I finished in 29:29. I was toast. I couldnt lay on the ground in ANY position. Shoulders cramping, back cramping. My shirt was soaked like I had just taken it out of the washing machine. Thing is, as soon as I catch my breath and 'cool down' I have a HUGE endorphin feeling. Then go home and feel like warmed shit. I don't even think I will see then end of the MNF game tonight. My eyes are already starting to feel heavy.
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hope ur not offended ,,your thread and all but we have same build kinda lol....
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hope ur not offended ,,your thread and all but we have same build kinda lol....
According to Pelicanpenis.....you are doughy and have no chest ;D
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According to Pelicanpenis.....you are doughy and have no chest ;D
lol,,,,,
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10/2
AMRAP (as many rounds as possible) in 30 mins
10 Overhead squats (95lbs...freaked me out how hard these were)
150lb Prowler push for 50yds
10 Kettle bell SLDL
60yd sprint
5 (3ft box) deficit jumps
I managed 7 rounds ending 8 on the prowler. Holy crap...sucking wind BIG TIME.
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10/3
Was an active rest day today. Went to regular gym and did the following:
3000M Row machine - 17:01 (35 stroke/min)
25 toes to bar leg raise
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10/4
AMRAP in 30 mins (I did 8...in 30:28)
5 wide pull ups
10 push ups
20 squats (135lbs)
Sprint 125 yds
HOLY SHIT....the first two things were nothing. About the 4th time I was getting 10 reps on squats, sucking wind for about 3 - 5 breaths, then finishing set. Then about the 5th/6th run I couldnt even run...I had to walk. Couldnt lift my legs. The last round (8) was absolutely brutal. I had 2:26 left in the 30 mins and knew it was going to be tough. My last run was everything I could give. I damn near puked on the way back.
I am sitting here typing this and my legs are DESTROYED. I am worried about what is going to happen tomorrow. I am winding down so much...won't even be able to finish watching the game tonight. I had a 1/2lb double cheese burger, 6oz chips, 5oz M&M's, and 3 Costco chocolate chip cookies. I am still hungry.
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animal,,,
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animal,,,
(http://www.drivinganddining.com/wp-content/uploads/2010/12/mouse-with-dumbbell.jpg)
Thats me!!
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Here is a pic from yesterday at Mom's house (before any smart ass comments about bathroom decor..lol). Pellius is calling me a fat ass...looks like I need to hit the gym a little more (and then the tanning bed 3x a day)
No you don't need to tan. Wrinkle free skin with firm elascitiy (excuse spelling) is way more appealing than leathery sun damaged skin.
Hope you don't mind me having a peek in your training journal but I got curious. And I like the variation of training/exercises you have in here. I can learn a few things from it.
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A good log Mr Krankenstein... have u competed before ?
Yes. I was a WNBF pro. Competed bodybuilding for 20+yrs.
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No you don't need to tan. Wrinkle free skin with firm elascitiy (excuse spelling) is way more appealing than leathery sun damaged skin.
Hope you don't mind me having a peek in your training journal but I got curious. And I like the variation of training/exercises you have in here. I can learn a few things from it.
Not for anything, but theres nothing really to learn. I am just doing whats up on the board when I come into the gym. Have never felt so humbled as I do when I get done with a workout. My legs are sore as hell today. In about 45 mins I am off to my gym to see what hell will befall me today.
I will be the first to admit that I ripped on the cross fit thing...but in all seriousness its not a whole lot different than the philosophy of something like the WSM. Both kick your ass. I am just too old and beat up to do the WSM stuff
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i do still traditional break up body parts,,heavy relative to me weight ,low and hi rep training,some drops,some supersets ,,depends on day/feel.i have great energy and like urself follow good eat plan with some dirt foods,,it helps with not totally losing it condition wise,,we both agree 40 plus means abs all yr or close to it with dropping some water if needed.
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Today I was introduced to a what is called a FRAN workout. This is what was done:
A) Thruster (remember, front squat to over head press) - 95#
B) Wide pullups (done with the kip)
Do this in the 21 - 15 - 9 format (21 of A, then B, 15 of A then B, 9 of A then B)
I completed it in 8:09. SLOW AS FUCK. Legs dead from yesterday...I was torched. Took me about 15 mins to recover. Can not wait to see what is in store for me tomorrow. Saturday hell!!!
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10/6
AMRAP - 30 mins
1) 10 TRX suspended pushups
2) 10 TRX suspended rows
3) 15 Prisoner squats (hands behind neck, clasped, eyes straight ahead, elbows out wide)
4) 5 explosive pushups (hands must come off ground)
5) 5 1-arm DB squats
6) 30 sec hold pushups (90 degree bend in arms)
7) 30 sec hold squats (with dumbell - knees at 90 degree)
8) 5 pull ups (non-kip)
Wasn't too bad, finished 8 rounds and got all the way through the #6
I think I strained my AC joint on the kip pull ups from Friday. I am icing my shoulders and elbows today (sunday) while drowning my sorrows about the Packers game (fuck me)
Cheat Day:
1) 5C Sugar corn pops + 2 pop tarts
2) 1C pancake mix [[ 1/3C (each) of white chocolate chips and peanut butter chips]] + 5 strips bacon
3) 3 Brats (with buns) and 4 oz potato chips
4) 1lb M&M
5) 8 costco chocolate chip cookies
6) 12oz Moose Track Ice Cream
7) 6oz Dark Chocolate M&M (gotta keep it healthy yo)
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Well, I found that I could put a lot more in me yesterday if I didn't go with the pizza. I wonder if the dairy (cheese) was causing the issues.
ANYWAY....today was this;
10/8
"Elizabeth"
21-15-9
Cleans (95#)
Dips (bodyweight)
I did it in 3:22 The dips are nothing. Funny thing is that the first 21 are nothing, the 15 is what destroys you.
THEN I did this:
200Lb Prowler push (50yd)
300# Tire flip (5x)
Rope Pull (machine...as mentioned in previous post. Level 7) for 30 secs.
Do that 8x. I outlasted a 20yo kid who played football for a few years. I was happy. This does NOT imply I wasn't sucking wind for a few times. I have to say the last tire flip was almost as easy as the first round. The first 25yds of the prowler were fast (like 2nd/3rd round fast)...but the last 25yds were PAINFULLY slow. The rope for the last 30 secs took FOREVER!!!!
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nice,,,chaos would like these workouts i think...
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Cross fit training has really taken off in Australia too.
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10/9
Had to take it easy as some old injuries/pains resurfaced. Will get into more tomorrow possibly. This was workout :
Squats 135#
Machine Leg Press 300#
Hack Squat (forgot weight - but do them with explosive push out of hole)
20# Ball to floor
45lb plate Good Mornings
10# Wall ball (squat then ball from chest to wall)
Each station 30sec continuous then 20 sec. rest
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10/10
"Active Rest"
3000M Row - 14:22 (almost 3 mins off my time from last week). I kept 40s/min
5 Rounds of :
30sec Ball planks (feet supported on bench, elbows on physioball)
30sec BOSU pushups
30sec Crunches feet on physioball
5 Hand stand pushups (did NOT Feel great...again, will explain tomorrow when I get my MRI results)
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10/11
Today was a beat down of sorts. I am reading up on all the "named" workouts for crossfit. Some you look at and say "naw, that would not be too hard". Today was one of them. We did "angie". A little modified though. The "real" angie workout is this :
100 Pull-ups (kipping style from what I have read)
100 Push-ups
100 Sit-ups (bringing knees to chest)
100 Squats
All, one after one another.
Today we changed it up to be like this : you still do one exercise fully before another, but instead of doing as many as you can, stopping, then continuing, you did as many as you can then pushed a prowler 50yds. This was how it broke down:
100 Pull-ups : 20, 8, 5, 5, 6, 7, 7, 6, 6, 7, 7, 5
+ 150# on prowler
100 Push-ups : 35, 20, 15, 15, 15
+ 100# on prowler
100 Sit-ups : 35, 20, 15, 15, 15
+ 100# on prowler
100 Squats : 50, 50
+ 100# on prowler
When you finish your 100 reps, you go to the next exercise, you dont do a prowler. Some of the reps on the pulls are higher/then lower because there was other people with and we had to change the weight. Also, I would fluctuate between doing them with not enough kip and too much trying to muscle them up.
The squats were only with a PVC pipe as I am trying to learn the powerlifting (low on back) form. You would think that no weight is easy...the legs were burning...plus I got dizzy. I realized I had been holding my breath because I was focusing on the form so much.
My cheat meal was just a cheese burger with chips but then I had 3 Costco Chocolate chip cookies and two rows of Candy Corn Oreos (pretty good shit!!!!)
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10/12
Test of the ol' endurance (physical and mental)
You go down in order, then come back up (i.e. Ex #1 through #7, then #6 back to #1)
1) 60 Pushups
2) 50 TRX Rows
3) 40 Squats (just olympic bar)
4) 30 Double crunches (bring elbows to knees)
5) 20 Dips
6) 10 Box jumps (we did 18" box)
7) 5 Burpee Plus (do a push up on the bottom)
I finished in 15:40. You want an arm pump...this did it. I couldn't straighten or bend my arms beyond 45 degrees. You dont move to the next exercise until you finish your reps.
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10/13
Today was a modified "Linda". The 'real' linda is this:
10-9-8-7-6-5-4-3-2-1 reps :
Deadlift: 1 1/2 body weight (I would be using about 300 lbs)
Bench press: body weight (I would be using about 205 lbs)
Clean: 3/4 body weight (I would be using about 150lbs)
Today it was just "lets initiate you" type of thing. I did :
Deadlift : 185lb
Bench : 135lb
Clean : 95lb
I finished in 13:40 Not bad, I want to try the real deal very soon.
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interesting stuff,,your getting into this ,,,workouts seem grueling,,,
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I am kind of getting into it. I see some numbers posted by guy 15 - 20 yrs younger and I am impressed. I remember the days! LOL. I was still amped up so I went back to the gym. One of the things they do is a Deadlift 5x5 for total weight. If you don't get 5 reps you are supposed to lower the weight. Some guy got 12K for his total. Sooooo being the dumbass I am, I figured I would try and do something close...here is what I just got back from :
365lbs 5x5 = 9,125lbs (could have probably done 405)
** Just looked at a Crossfit Website where people log their workouts and compare to other people across the country. I am 5th out of 161 for my weight class (no idea on age though)
400M row machine - 1:26 (averaged 57 s/min)
Practiced some kipping pullups. Managed to do two of them the way you are supposed to do (and not muscling them up)
Now, I am going to take two alieve and a then head for a nap. LOL
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10/15
OK, this one SUCKED. Not because it was really all that hard, but because I can not seem to get the hang of the damn kipping pullups. This workout gave a HUGE shoulder, bicep, and tricep pump. Give it a shot for some cardio some time.
"Barbara"
5 Rounds of :
20 Pullups
30 Pushups
40 Crunches
50 Bodyweight squats
Rest 3 minutes between rounds. You are doing this for time. I completed it all in 34:22 (including rest time)
With round #3, you are breathing like a mother fucker and the crunches are a BITCH. Plus, I only had two real good shits before going into the workout. I didn't have that "empty" feeling to the gut. About an hour later I still hadn't fully recovered but I got an overwhelming sense of wanting to puke. Was awesome!! LOL
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10/16
I do believe I am getting a little sick of these kipping pullups. Can not get into the grove so as not to involve my arms that much. Today was the workout named "Mary" but modified. The actual one has no running and you do AMRAP in 20 mins. Today was this :
30mins AMRAP
5 Handstand Push ups
10 Pistol Squats - 5/leg (basically a 1-leg squat with the 'off the ground leg' straight out in front of you.....FUCK ME)
15 Pull ups
125 Sprint
I managed 8 rounds. I had 5 second to "spare" but said fuck it. This morning (10/17) my biceps are more sore than most of the arm workouts I have done. Good feeling. The Alieve is helping, thats for sure.
Last week Tuesday I had an MRI done on my left elbow and left shoulder. Both elbows have been giving me a ton of problems for the last year. I have had to scale back on my bicep workouts because of it. I was doing 115 - 120 on bar curls for 6 - 8, and as of August I was down to using 80 - 85 because I just couldn't take the pain I was getting. I switched to more high rep just so that I could at least get some work done. I dropped the exercise amount all the way back to 2 exercises. The Good/Bad news here on the MRI - normal elbow. WTF??
With the shoulder, I had a tear in the supraspinatus tendon last year (nice 12mm tear). Well, some pain crept up again along with some pain at the AC joint. Well, the MRI showed no tear (good news), but degenerative changed at the AC joint, tendonosis of the spuraspinatus tendon (fuck me), a suncortical cyst at the greater tuberocity (having that looked at soon), and a couple of other minor things. Soooo just talking with an MD friend he suggested the Alieve 2x/day.
So far so good...now I have to see what I can do about these knees.
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10/17
Active rest today...nothing spectacular. I actually let myself sleep in till 7am today. I forced myself to go to bed early last night. Not so bad. I am checking out some of the things on the tracking website and decided to see what I could set my times as...
500m Row - 1:53 (came out fast for first 250m, but gassed out quickly)
1000m Row - 4:03 (kept going after the 500m row. HORRIBLE times)
I SUCK at front squats...and knew I shouldn't try anything with them today, but decided to see what I could get. I managed a 300lb front squat for 1rm. What a dumb ass because my left knee at patellar tendon has been hurting ever since. Should have not jumped from 275 to 300 like that.
Left the gym right after. Didn't want to push it.
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That's not really rest Krank. Hope your knee feels better as the day progresses.
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That's not really rest Krank. Hope your knee feels better as the day progresses.
It was as much rest as I could do....trust me, I will get my ass busted by my buddy who is coaching me on all of this. Tuesday I tore a nice nickle-sized piece of skin off the palm of my right hand. Can't wait to see how it will feel tomorrow with the shit we will be doing (which is always a surprise)
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It was as much rest as I could do....trust me, I will get my ass busted by my buddy who is coaching me on all of this. Tuesday I tore a nice nickle-sized piece of skin off the palm of my right hand. Can't wait to see how it will feel tomorrow with the shit we will be doing (which is always a surprise)
Don't let him tear into you too much, remember you have to think long term and not do anything silly regarding any existing injuries. Yeah your hand will hurt more tomorrow especially if you are sweating (it burns).
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Don't let him tear into you too much, remember you have to think long term and not do anything silly regarding any existing injuries. Yeah your hand will hurt more tomorrow especially if you are sweating (it burns).
Years and years of gymnastics has 'conditioned' me. I can literally put hand sanitizer on my hands with something like that and it doesn't hurt that much.
As far as tear into me...its more in jest, but there is somewhat of a 'I deserve it' type of thing.
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10/18
This one has officially kicked my ass. Its called "Fight Gone Bad". When you see it, you will think its nothing. We had to modify it because of equipment.
Here is the original:
Three rounds of:
- Wall-ball, 20 pound ball, 10 ft target (Reps)
- Sumo deadlift high-pull, 75 pounds (Reps)
- Box Jump, 20" box (Reps)
- Push-press, 75 pounds (Reps)
- Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
So, basically you are doing 5 mins straight of work, then you rest for a minute. We had to modify it because we don't have a rowing machine at the gym. So the row was replaced with a stationary bike for 1 min for 80rpm. No points. Also, we did 5 rounds, not three.
During the last round of the push presses I almost threw up; twice. It took me about 10 mins to recover. With the sumo-high pull, I have never gotten such a great trap/shoulder pump. Normally upright rows kick the shit out of my shoulders - in a bad way! This did not. You would think that the 75lbs is nothing....until you do it. I HAVE to eat something right now as my blood sugar is seriously crashing. I have said this before. I have bagged on this shit for a long time, but I love the way you feel after. You are competing against yourself, way more than with bodybuilding (in my opinion). I think that this may be something to incorporate into someone's contest prep on a day where you aren't training and have to some sort of interval training. Beats the shit out of 40secs fast/20 secs slow on a bike/treadmill/stairs.
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Years and years of gymnastics has 'conditioned' me. I can literally put hand sanitizer on my hands with something like that and it doesn't hurt that much.
As far as tear into me...its more in jest, but there is somewhat of a 'I deserve it' type of thing.
I didn't know you had done gymnastics, that's very interesting. Yes your hands will be tough and conditoned to that kind of wear and tear.
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I didn't know you had done gymnastics, that's very interesting. Yes your hands will be tough and conditoned to that kind of wear and tear.
You couldn't say "coach, I have some skin thats ripped...can I skip practice?" I am sure the response would have been "Sure, take the next couple weeks off and spend some time on the cheerleading team"
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You couldn't say "coach, I have some skin thats ripped...can I skip practice?" I am sure the response would have been "Sure, take the next couple weeks off and spend some time on the cheerleading team"
Haha Yeah I guess that wouldn't go down well with your coach. It does sound sissy. ;D
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10/19
Filthy Fifty....
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
For time....I got 23:18
This was made hard because I did something to my left knee that I am fearing is a possible tear of the ACL. I know its not complete tear, but it does feel a tad unstable. There is more pain around the top of the patella, so possibly just a strain of the patellar tendon. That would be a better outcome. Funny thing, the injury did not happen due to a crossfit thing. More of stupidity on my part. Guess I will be talking my MRI place into another comp film series on me.
I would welcome anyone to try some of this. I was out of breath by the 3rd exercise. The jumping pullups are just that. You jump up, do a pullup, then drop...in one motion. The box jumps right into that SUCKED.
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That programme would be a killer. Doing 50 reps per exercise one after the other would be torture. I did a programme once which was 80 reps per exercise one after the other with no rest and then 30 mins cardio on the treadmill and then a repeat of the programme and I honestly hated it and wanted to murder anyone who even looked at me in the gym. I could only get about 50 reps btw.
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10/20
Did a little Tabata intervals today
This was modified and expanded from a Crossfit workout. Had to take it easy because the results of the MRI were not in (even though I asked them to do a STAT reading).
20 Seconds of work with 10 seconds rest (1 set). Perform 8 sets of each exercise. Finish all sets of one exercise before moving on to next exercise. In between each exercise you rest 1 min.
- Bodyweight squats
- TRX 45 deg row
- Pull ups
- Knees to elbows crunches
- Push ups (hands tight to body like you are powerlifting benching
I realized midway through it I was supposed to be counting all my reps. SHIT. This is one I could probably repeat tomorrow (cheat day). I was supposed to use the rowing machine instead of TRX row anyway.
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10/21
Cheat Day:
- Usual cereal + poptarts
- pankcake muffins filled with nutella (holy shit they were awesome) + bacon
- Freshetta brick-oven 3-meat pizza
- 24oz m&m's + 5oz Red Vines
- 10oz double cheeseburger on pretzel bun + kettle cooked chips
- 12oz chocolate chip cookie dough ice cream
- Microwave popcorn + reeses pieces
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10/22
Waiting for MRI of knee, so the workout was not going to be too taxing.
20 Mins AMRAP
5 Kipping pullups (looked at videos of them a lot last night)
10 Chest to desk pushups
15 bodyweight squats
5 Hand stand pushups
I managed 10 rounds + one set of pullups. The HSPU truly SUCKED. I am used to doing them on parallel bars. Doing them on the floor is not easy.
This afternoon I got the MRI of the knee. All I can say is WTF??? Practically a normal knee. Possible myxoid degeneration of the meniscus or meniscus contusion. Mild lateral tilting of the patella with no chondromalacia patella. So little wrong with so much pain. Honestly can't make heads or tails of it.
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10/23
Ok, this one is one I have never seen listed on the CF websites (either that or I am just fucking blind). It was actually interesting to see how much better I was at running and some of the things like the pullups, the KB swings, and the burpees. I have been reading a lot on the best form for those things and it helped. So, without further hesitation....I give you:
Lumberjack 20
20 Deadlifts (275#)
200M Run
20 Kettlebell swings (used a 55lb DB)
200M Run
20 Overhead Squats (95# - should have been 115#, but my form sucked)
200M Run
20 Burpees
200 Run
20 Kipping Pullups
200M Run
20 Box Jumps (24" box)
200M Run
20 DB Squat Cleans (45#)
200M Run
Finished in 28:22. The deadlifts took all of 45 seconds. LOL. My buddy who owns the gym was like "Well, technically that should have taken a tad longer..." Deads are so easy for me. I started doing them late in my 'career'.
I went to lunch with a friend to a brazillian steak house. I am actually still a little full. Just had a can of tuna (with 2TBL miracle whip light) and about 8oz of broccoli. I am going to sleep so well tonight. I would love for someone to try the above workout and see how they do. It SMOKED me.
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insane dude,,,hope ur knee heals up...
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insane dude,,,hope ur knee heals up...
Thats the thing...there really isn't anything to heal up. I am going to talk to a friend of mine who is an ortho and see what he thinks.
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insane dude,,,hope ur knee heals up...
X 2
I hope you get your knee sorted out Krank.
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X 2
I hope you get your knee sorted out Krank.
Talked with him...he said its not as bad as many make it out to be. The only thing he said he would do would be to do an mri study with the knee in some sort of flexion (which I have always wondered why they dont do that) to potentially show minor tears.
There is minimal 'pressure' feeling in it as of today. I did a somewhat active rest today. My 500M and 1000M times got SLOWER. Shit on me!!!!! The damn foot straps are constantly coming loose. Damn!!!
I did do a 5x5 total load bench press today. I really hate benching because of my previous pec tear. Total weight was 6,075lbs. I rest about 2 mins or so between sets. That averages out to about a 245lb bench for the 5x5. Not too shabby for a guy who has benched like 10 times in the last 5 yrs....but could be better. I also was doing the powerlifting form which I am FAR from comfortable with. The whole arms at 45deg and bringing down lower on chest...how do guys do that??
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10/25
"FML". Yep, thats exactly what I said after doing this.
400m run
50 Thrusters (45#)
400m run
50 Rocket Burpees (I literally could not jump higher than 2" after 30 of them)
400m run
50 Snatch squats (45#)
400m run
Time : 27:17
I did not stop sweating for about 30 mins. My running SUCKS. I am working on getting myself a Concept2 Rower for my house. I need to find someone who will trade me for a Star Trac recumbent bike.
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10/26
FML x 2
AMRAP in 30 mins
10 Push Press (95#)
10 Pullups
10 Pushups
50ft Rope Climb
I had to stop after 11 rounds because of the fact that my hands got tore up. Didn't matter much, I only had about 1:30 left. I felt this go on the push presses. Reminds me of my old gymnastic days.
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10/27
Morning workout:
8 Rounds of 30 secs each with 30 sec. break in between each set:
150# prowler PULL (damn wish it had been push)
Level 5 rope pulls
315# deadlift
15LB wall ball (squat w/ ball throw up to 10ft)
Went home...played with dogs...was too amped up to do anything, so I went to my gym and did the following....
500M Row
30 Bodyweight (205#) bench press
1000M Row
20 Bodyweight bench press
2000M Row
10 Bodyweight bench press
Finished in 26:00....SMOKED...would probably been less had I not have to load plates before and after benching and not wait for a bit for the benches.
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Hey, interesting log - with real training.
Always imagined you as a booze/motorbike dude. ;D
When did you start with gymnastics?
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Hey, interesting log - with real training.
Always imagined you as a booze/motorbike dude. ;D
When did you start with gymnastics?
HA HA...biker dude. Why is that? Closest I have gotten to that was when I had a gf leave me for some guy who was a Harley man.
I was a gymnast WAYYYYYYY back in my school days. We are talking 83 - 86. I did not have the shoulders for it, nor was I short enough. 5 '9 - 10 is NOT advantageous for a gymnast. Plus I never did the gymnastic schools. So, I was vault, floor, little bit of parallel bars and pommel horse. Rings and high bar were killers for me.
Was funny with todays morning one. Even with the rips in the hands I did some finger-tipping with the bar. There were no wraps, no belt, nothing. The 30 seconds goes by fast...so I made sure I ripped 3 out in about 18 - 20 secs. Took a few breaths, then dug in for the last two. After the sled pull, your hamstrings are fucked. No drive after 1st set.
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cool stuff,,,how long are u going to follow this?are u going to go back to usual training splits,day's ,exercise per muscle group?
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Talked with him...he said its not as bad as many make it out to be. The only thing he said he would do would be to do an mri study with the knee in some sort of flexion (which I have always wondered why they dont do that) to potentially show minor tears.
There is minimal 'pressure' feeling in it as of today. I did a somewhat active rest today. My 500M and 1000M times got SLOWER. Shit on me!!!!! The damn foot straps are constantly coming loose. Damn!!!
I did do a 5x5 total load bench press today. I really hate benching because of my previous pec tear. Total weight was 6,075lbs. I rest about 2 mins or so between sets. That averages out to about a 245lb bench for the 5x5. Not too shabby for a guy who has benched like 10 times in the last 5 yrs....but could be better. I also was doing the powerlifting form which I am FAR from comfortable with. The whole arms at 45deg and bringing down lower on chest...how do guys do that??
You don't have rest days Krank. :) Glad your knee isn't feeling too bad and yes get the mri with the knee in flexion. It's not as bad as he put it because he's not the one wearing the knee.
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cool stuff,,,how long are u going to follow this?are u going to go back to usual training splits,day's ,exercise per muscle group?
In the next few weeks we are going to lay out a protocol where I will probably do the "circuited" workouts like the afternoon one was 2 days a week, and then 3 days will have stuff I do broken into three categories : power, gymnastics, endurance. Still in planning stages though
You don't have rest days Krank. :) Glad your knee isn't feeling too bad and yes get the mri with the knee in flexion. It's not as bad as he put it because he's not the one wearing the knee.
Yeah...my Sundays are. My wednesdays are active rest days...so I don't push myself like I do on other days. I am not sure I will do the knee for a while. Thats three MRI's in the space of two weeks. I am doing well with the Alieve, so lets just keep fingers crossed. Am going to start getting up about 20 mins earlier so that I can do my foam roller, some stretching, and some shoulder work a few times a week.
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Fingers crossed the alieve continues to help with your knee. Sounds like it will be a good programme. I look forward to seeing what you put in place.
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Fingers crossed the alieve continues to help with your knee. Sounds like it will be a good programme. I look forward to seeing what you put in place.
Well, the alieve will be used highly tonight. After doing all I did on Saturday....todays workout was a fuck fest for the body...
10/29
"Modified" Linda
225# Squats
185# Bench
315# Deadlift
Do a descending ladder (10 down to 1) for time.
I finished in 20:59. My low back is JACKED right now. The hard part is reps 10 - 6. After that you are exhausted by you know the reps are minimal. I am sitting here and my knees are aching like a mother fucker. I am going to actually have a bunch of M&M's tonight to sooth the body
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Well, the alieve will be used highly tonight. After doing all I did on Saturday....todays workout was a fuck fest for the body...
10/29
"Modified" Linda
225# Squats
185# Bench
315# Deadlift
Do a descending ladder (10 down to 1) for time.
I finished in 20:59. My low back is JACKED right now. The hard part is reps 10 - 6. After that you are exhausted by you know the reps are minimal. I am sitting here and my knees are aching like a mother fucker. I am going to actually have a bunch of M&M's tonight to sooth the body
I would say you more than earned the M&M's. Would a soak in the bath sooth your knees a little?
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I would say you more than earned the M&M's. Would a soak in the bath sooth your knees a little?
No clue on the bath....I am going to do some foam rolling. I think some of the knee issues can be traced to some hamstring imbalances.
I need to get a super deep massage on the quads and hamstrings...just dont have time.
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10/30
Was sort of a 'light' day...needed it after the day before (at least thats what I was told).
5 Rounds - for time
25 BW squats
20 Push ups (chest to deck)
10 Pull ups
50 Flutter kicks
30 Lunges
30 Jumping jacks
10 Supermans
23:00 ....the pullups sucked because of hands, the lunges sucked because the legs and hip flexors from the previous days were jacked up
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11/1
Due to by inability to make Wednesday an easy day...today was fucking hard as hell. Yesterday I did this :
7:00 (every 30 seconds on the 30 seconds - Start right when timer starts, do last set even at 0:00)
5 HSPU
I could only do this because the ripped up hands aren't fully healed and grabbing the bars sucked. Soooooooo today was this:
For time :
Thrusters (95#)
24" Lateral Box jumps (i.e. jump over box side to side)
21-18-15-12-9-6-3 (reps)
I finished in 21:06. Shoulders took a beating because of yesterday. I would love to see some of those that think the CF workouts are pussy workouts do this. Thats 84 reps of front squats + push press to extended arms. I went to the brazillian steak house again last night. I don't think I would have had I known what was being done today.
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I think CF training would be harder than conventional resistance weight training. You would have to have endurance, stamina, strength
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I think CF training would be harder than conventional resistance weight training. You would have to have endurance, stamina, strength
I have stamina....
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I have stamina....
You'd have all three components after doing CF.
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Ok then...I have all three
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Ok then...I have all three
Well if you didn't before, you do now. :)
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Well if you didn't before, you do now. :)
Getting there
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epsom salt bath nice warm/hot lay for a while great for sore /tired muscles especially the training ur doing...
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epsom salt bath nice warm/hot lay for a while great for sore /tired muscles especially the training ur doing...
Would literally have to force myself to stay in there. I am soooo not a bath person. HA HA
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11/2
Easy workout today due to hands still being fucked up
30 mins AMRAP
5 Pullups
10 Pushups
20 Bodyweight squats
I got 21 rounds...sweating like a pig.
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11/3
We are now going to break my workout up into skill + conditioning
Skill
Box Squat - powerlifting technique - started with just bar for a few and learning foot/knee/hip placement. Then did 5 x 5 with just 135 making sure the form is right
Conditioning
135# Power Clear x 5
(after the 5th rep, keep bar on shoulders)
135# Front Squat
Done for 8 mins - AMRAP - I got 6 rounds. BRUTAL
50 yds - Broad jump + burpee (for every 3 broad jump do 3 burpee until 50 yd is reached)
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Would literally have to force myself to stay in there. I am soooo not a bath person. HA HA
I never use to be, however once you start forcing yourself to lay in the bath you will start to enjoy it as the epsom salts really do help sooth aching muscles.
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I never use to be, however once you start forcing yourself to lay in the bath you will start to enjoy it as the epsom salts really do help sooth aching muscles.
If I had them, I would use them tonight...so damn exhausted. Work+training+put new floor in office.
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If I had them, I would use them tonight...so damn exhausted. Work+training+put new floor in office.
You're going to need them, so get some tomorrow and force yourself to lay there in the bath.
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This is one of the big problems I have with some of the CF people...check this bullshit out. I occasionally look up what other people do for their workout to compare what I do and see how good/bad I did. I came across this twats recorded time (Rx = he did it "as prescribed"). This guy says he did the workout (or each round) 244 times in 10 mins. That would mean that this lying POS did ALL THREE things in 2.45 seconds each round. WOW...worse than bodybuilding
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Liars with sloppy form. The ones that lie are only cheating themselves.
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Want a hell of a chest/back pump?
11/5
"Lynne" workout today..
5 Rounds for total reps, no time limit (i.e. do a set of bench to failure, then pullups to failure, take as much time as needed before next round)
Bodyweight Bench press
Pull ups.
I got 145 total reps.
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11/6
Had to do an easy one. Not feeling very good. In fact, should probably have taken off because I am feeling more and more like shit.
5 Rounds of :
9 Thrusters (95# - they are actually getting easier)
9 Wall Ball (20# ball - 10ft toss to squat)
9 Pistol Squats (per leg)
9 TRX rows
9 35# 1-Leg RDL (per leg)
9 Push ups
I finished in 17:08
Then did 3 x 30 lunges (total steps) holding 25lb plate overhead with straight arms.
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Listen to your body Krank. If you need a day off from training, take it.
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11/10
Finally over flu and able to go 100%
- Deads with more hip drive. Deads really haven't been a huge problem for me, would love to get a 550...don't ask me why
- Dead Squats with 18" box. This is helping me tremendously. Driving through with the hips rather than bodybuilding type. Hard to untrain 20+ yrs of squatting
- Power Cleans
Well, everyone was talking shit to each other so we decided to play a game. The two girls had 55lbs, my buddy and I just used 135lbs. Each would do 135lb power clean x 3 reps and just keep going one after another until there was only one left standing. He dropped out after 15 rounds. Me and the girls would not quit. At last count we managed about 30 rounds. I started talking and playing around with the the 135 for a clean and jerk. Added more weight. Ended up almost "pez-dispensering" my head with 185. Quickly learned which direction the hips should go when doing the C&J. I finished off with a 205 that was easy, but looking at the video I had very little hip drive and my legs split only about 2ft. Soooo, we talked and I probably have a 265 with relative ease if I would ever get my hips and legs more into it.
Overall, pretty happy with the first time doing that movement.
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11/11
I know it was supposed to be an off day, but I am finding that I want to do something on Sundays. Sooooo I went to the gym and tried one of the more cardio based workouts.
Using a rowing machine, go for 30 secs, then rest for 30 secs. Do this 30 times (basically 30 mins total) and check 'distance'.
I managed to get 4320m. Had I not done so much of the lower back stuff the day before, I believe I would have gotten farther. Then I went and did some kipping pullups. I am getting better...managed 17 in a row before I looked like a douche (well, a bigger one than normal)
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11/12
Had to go through some BS with an employee so I missed joining in with the group. I just did two things on my own.
"Death by _____". You get two random exercises and do in the following manner :
Starting with one rep, every minute on the minute you add one rep (i.e. minute 2 : 2 reps, minute 8 would be 8 reps). Take as long as you want to finish them, as long as you finish before the one minute is up. Once you can not finish in the allotted time, you are done.
I had pullups and burpees (fuck me...was practicing pullups the day before)
I managed 12 minutes of pullups followed by 11 minutes of burpees. You don't think they are hard the first few...but slowly into it...you realize that your rest period is sooooo limited.
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11/13
Fuck employees!!! Fired them today. Hate that shit. Was all bent out of shape because it turned into me telling them to grab their stuff, give me their key and get out of my office, IMMEDIATELY. They went to the computer and I yanked the cord out of the wall. Did not have me in the mood for a workout...thats for sure. On top of it, hell awaited me.
40 mins...AMRAP
15 reps - 65# Overhead squat - I SUCK AT THESE (should have used 95#, just couldnt get the hang of them)
50yds - 1/2 BW farmers walk (I used 55lb DB's)
15 reps - 1/4 BW KB SLDL (just used the same 55lb DB)
10 reps - 24" box deficit jumps
10 reps (per leg) - 24" box step ups
10 reps - wall ball toss (14lb mush ball)
I got 7 rounds + farmers walk. Absolutely drenched in sweat. A couple of people did ask why I was so quiet, and I mentioned that I hate drama and work bled over. I hate it when that happens. Anyone know of a good book on managing employees or handing stressful situations like that?
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11/13
Fuck employees!!! Fired them today. Hate that shit. Was all bent out of shape because it turned into me telling them to grab their stuff, give me their key and get out of my office, IMMEDIATELY. They went to the computer and I yanked the cord out of the wall. Did not have me in the mood for a workout...thats for sure. On top of it, hell awaited me.
40 mins...AMRAP
15 reps - 65# Overhead squat - I SUCK AT THESE (should have used 95#, just couldnt get the hang of them)
50yds - 1/2 BW farmers walk (I used 55lb DB's)
15 reps - 1/4 BW KB SLDL (just used the same 55lb DB)
10 reps - 24" box deficit jumps
10 reps (per leg) - 24" box step ups
10 reps - wall ball toss (14lb mush ball)
I got 7 rounds + farmers walk. Absolutely drenched in sweat. A couple of people did ask why I was so quiet, and I mentioned that I hate drama and work bled over. I hate it when that happens. Anyone know of a good book on managing employees or handing stressful situations like that?
good stress reliever krank,,,
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good stress reliever krank,,,
Yes and no. I suck at letting things slide off my shoulders. Bitch had me wound up so I couldn't focus on workout. She had the balls to write an email to my partner saying how she didn't appreciate how I displayed such aggression and disrespect. Hmmm...yes, disrestect like lying that you were at work and clocked in and I show upi and you aren't there? The disrespect that you showed me when you stole money from me and REPEATEDLY denied it, and you were the ONLY person who handled the money. Or even better...her telling two people I know how she is going to quit...and then acts all surprised when she is fired. Boo hoo! Sorry you couldn't cash in on me paying you until you did so.
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11/14
Took as a total off day due to interviews. Thanks bitch!
11/15
Hard to explain, but here you go
90 Secs of jumping rope
a) Lunges
b) Pushups
c) Situps
10 Pullups
For the exercises a, b, c you are changing the reps. Start with 50, then drop by 10 each round (i.e. 50, 40, 30, 20, 10)
Do this for time. I finished in 25:25 The last two rounds (20 & 10) would seem easy...you just dont have the gas in the tank at that point. Anyway...also had physical today. WTF. BP normal, cholesterol normal, everything NORMAL. (odd due to what previous ex-gf's say about me) Well, the EKG showed something weird. I was never really good at the whole QRST wave shit with an EKG, well the T-wave showed something and so I get to go get an echo-cardiogram along with stress test next week.
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i was going to ask about knee,,,good luck with the other test tho,,,
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i was going to ask about knee,,,good luck with the other test tho,,,
Knees need A LOT of warming up. After that, they are good.
11/16
Deadlift Hell.
10 rounds of deadlift for 5 reps each bar :
135lbs
185lbs
225lbs
275lbs
315lbs
Follow up with 20lb wall ball (chest to wall 24" away) 30 reps
(then start over)
I finished in 39:35
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11/17
FML2 (see 10/26)
40 Mins AMRAP
95lb Overhead Press 10rep
10 Kipping Pullups
10 Chest to desk pushups
50ft Rope pull machine (level 5)
16 rounds + kipping pullups
I got 11 rounds in 30 mins, so that is an improvement of almost 15 - 20 seconds per round. May not seem like much, but you factor fatigue into it. The pullups were the thing that got to me later in the rounds.
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Yes and no. I suck at letting things slide off my shoulders. Bitch had me wound up so I couldn't focus on workout. She had the balls to write an email to my partner saying how she didn't appreciate how I displayed such aggression and disrespect. Hmmm...yes, disrestect like lying that you were at work and clocked in and I show upi and you aren't there? The disrespect that you showed me when you stole money from me and REPEATEDLY denied it, and you were the ONLY person who handled the money. Or even better...her telling two people I know how she is going to quit...and then acts all surprised when she is fired. Boo hoo! Sorry you couldn't cash in on me paying you until you did so.
I feel ya - have you ever tried yoga or breathing exercises to flatten such emotional peaks?
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I feel ya - have you ever tried yoga or breathing exercises to flatten such emotional peaks?
I am going to start doing some yoga. Both for flexibility and to help calm. I seriously can not believe how I let some people get under my skin. I know better than to say that its the other persons fault. Its not. In this case, when she got all shitty, I could have easily stood up and and turned to the office manager present (and personal assistant of my partner) and said "well, i have had enough. Please have her sign off on the exit interview, collect the key from her, etc, etc" Nope, I had to lose my cool.
*sigh*
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I always found that yoga cleared my mind and was very calming. I always walked out afterwards feeling great and mentally refreshed.
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11/19
Max Effort Bench followed by Dynamic effort Bench
So, we were going to just try and find my 3-rep max on bench. I will state first...I HATE benching. Ever since the pec tear I have hated it. I have benched more in the last few weeks since starting the whole CF type training than I have in the last 13 years. So, we needed to find what my max was. Going into this I had reservations because of Saturday. During the push-ups I felt something weird in the left pec. Who the fuck strains a pec with push ups? Nagged me all day. So, now with monday and benching I was a little cautious. Also, with changing the arm postion/technique just messed with me mentally. I put up 335, and my biddy said I could probably have a 345 - 350 with ease. I was extra cautious on it though and just stopped. Thats not normally me.
The dynamic benching had 135 on the bar with bands that added 100lbs or something like that. First time I ever benched with bands. We also had the 3-board thing on the chest. Another first. The dynamic thing involved 5 rounds of 5 reps benching then 15 reps each of incline dumbell, a row, and then some tricep pushdowns. Chest felt fine, but in the back of the mind I was wondering how the left pec would feel later on.
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11/20
Random circuit for time. WEIRD day. I felt fine, was rested, didn't feel stressed, nothing. The qorkout though was frustrating in that I didnt feel like I had any explosive power as well as flow/rhythm to myself. I couldn't find my groove. The burpees were the worst in that I couldn't explode up and the jump after felt like I had cement in my shoes. Sucky workout.
5 Rounds for time :
125m Sprint
20 Burpees
30 Pushups
40 Mountain Climbers
50 Sit ups.
Time - 28:36
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I like that you say how you feel too.. your state of mind is very important and a lot of guys do not realize this. Interesting workouts Krank...
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Thanks Donny. Seemed WAYYY homo at the time...buy what the hell.
11/21 - off day...had no car.
11/22 - T-Day
Went up to visit family and decided to catch workout before hand. Yes, I am that big of a douche to work out on Thanksgiving. I went to gym in home town and just wanted to grab an easy workout that wouldn't require a lot of extra stuff or dram a lot of attention. I don't think the girl at the front desk charged me for the day pass. SWEET ($20 saved)
"Angie"
100 Pull ups
100 Push ups
100 Sit ups (cross fit style)
100 Squats (body weight)
Time : 20:44
** Should be less because the ONLY pull up bar was in the cable cross over station and half way through this I had a kid that wanted to get some work on it. I wasn't going to be a dick and say no, so I let him work in. I didn't stop my timer, so I gave myself a little more rest. I am learning about what people talk about with CF and the 'red line' type of area with training. You have to learn when you you are about to red line and then keep yourself just under that. I think I went right into the red line with pull ups. I did 25 unbroken (i.e. non stop) ones. Then took only a 5 second break and tried to do more. Only got 10. From there I tried to take a little longer break...but couldn't get my rhythm again.
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11/23
Decided to do two workouts today...just for shits and grins...
Bench 2-2-2-2-2-2-2-2-2-2 (add up total load) -
225, 225, 250, 250, 250, 250, 250, 250, 275, 275 (all for two reps...comes out to be 5000lbs)
Then did the workout called "Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
7:41 (NOT smart...this stuff is all out, when will I learn. I LOST :30 of time on my rowing, the pullups suffered because of yesterday)
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damn,,,i've seen the last pic u posted is it prior to this training or a result of,,,maintaing size but condition in terms of body composition changed,,or is the goal just the thrill/intensity of the training.seem locked in to it and it must keep it interesting because u push to beat the times or reps,,,
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damn,,,i've seen the last pic u posted is it prior to this training or a result of,,,maintaing size but condition in terms of body composition changed,,or is the goal just the thrill/intensity of the training.seem locked in to it and it must keep it interesting because u push to beat the times or reps,,,
Was just prior. I am down about 3 - 4lbs from that pic. Still just as lean. Last weighed myself (from the physical) at 204. The body comp has kind of shifted. Not really changed. The legs are leaner, the arms are leaner. The abs not as sharp. Not sure why.
I am sure if I did that "Fran" workout again I would crush my first time. My thrusters are so much better now that I am learning better technique with squatting, front squatting, and the hip drive that goes with deads.
11/24
- Dynamic Squats 60% 1RM 10sets 2 reps, 45 sec rest between sets. I used 245lbs because my squats have gone to shit in the last few years. Last year (i think) I only got ONE with 405 on the bar. Knees were MAJOR limiting factor.
- Dynamic Deads 225lb bar with bands under feet (adding 140lbs to top of movement) 10 sets of 1 rep, again using 45 sec rest. Felt WAY easy. I think I maybe could do a 530lb dead. Not sure.
- Thrusters 95lb 10 sets of 5 reps. Worked on keeping hips back, then at top 1/3 of leg drive focused on the hip "pop". The bar started coming up faster and faster as I got in the groove of it. Feet started not shifting all over the place as I also got the groove of bringing bar down and squatting in same motion. Flexibility is getting better with having hands back holding the bar.
- GHR 5 x 5....HATE these....but when you are done you absolutely have more drive out of the hole with squats.
Overall..not too taxing of a day. I felt great afterwards. I WILL take a day off today. I am such a douche too....I ordered a CF jump rope for myself. LOL...early christmas present for myself.
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good stuff dude,,,really like the passion u seem to type and are doing for self in these workouts,,,i can see the body getting leaner and shifting ,,i mean u competed and dried toyrself doing old scholl diet/workouts,,but if this phase suits you and your lean and fit and still holding size cool...
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good stuff dude,,,really like the passion u seem to type and are doing for self in these workouts,,,i can see the body getting leaner and shifting ,,i mean u competed and dried toyrself doing old scholl diet/workouts,,but if this phase suits you and your lean and fit and still holding size cool...
Kranks workouts are always refreshing to look at, very interesting.
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Thanks guys. I want to have my "Fran" workout under 3:00 by February. I think its possible with getting my squat technique down. I am kind of pissed. My "rope" won't be here till Tuesday. Damn FedEx and their lack of residential delivery on Mondays. Then I have to work on my Double Unders (i.e. rope going around twice with one jump). Rope is a BITCH if you have never tried.
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Ok...things have quieted down for me at the office. I can now get back to my posting.
11/26
Rope Climb (level 3)
Deadlift (185#)
Med Ball Slam (20#)
Farmers Walk (50# DB's in each hand)
KB/DB Swing (35#)
Box Squat (135#)
Deficit Jump (24")
Good Mornings
50 Secs of work / 10 Sec rest - 5 rounds
Fuck me with a goat!!! I did a lot of driving these past few days and my low back was TRASHED!!! I am not a fan of this type of workout. LOL
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11/27
Whomever came up with the 21...3 type of workout can suck my balls!!!!
21-18-15-12-9-6-3 (i.e, the number of reps you do each time through the round)
Squats (95#) - Clean the bar, then to the back. NO RACK
Knees to elbows crunches (feet must touch ground before coming back up)
Box Jump (24")
Good Mornings (55" DB's)
Mush Wall Ball (14lb mush ball, squat and throw to 10ft)
Pullups
I finished in 31:23. My DUMBASS did the 12rep shit TWICE. So, I went from 12 to 6. UGH. Burnt me out..BAD
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Ok...things have quieted down for me at the office. I can now get back to my posting.
11/26
Rope Climb (level 3)
Deadlift (185#)
Med Ball Slam (20#)
Farmers Walk (50# DB's in each hand)
KB/DB Swing (35#)
Box Squat (135#)
Deficit Jump (24")
Good Mornings
50 Secs of work / 10 Sec rest - 5 rounds
Fuck me with a goat!!! I did a lot of driving these past few days and my low back was TRASHED!!! I am not a fan of this type of workout. LOL
Goats milk soap is as close as it gets.
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"Fran" - oh brother ::)
;D
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"Fran" - oh brother ::)
;D
I don't make the names up. Sorry. I would say this..if you do mean to poke fun, let me know.
11/29
AMRAP 30 mins
25 Squats
20 Pushups
15 Box Jumps (24")
10 Burpees
5 Pull ups
I go 8 rounds + burpees.
I got gassed quickly today. I don't recall if I wrote, but with the physical I had, there was a problem with the "T" wave on my EKG. Soooo I am supposed to do a stress test with echo-cardiogram. Shit has been on my mind for some time. My physical came out perfect (cholesterol 140, BP 108/60, etc). Perhaps I am psyching myself out. I don't remember too much of my Cardiology shit from school, but the little i recall there could be some thickening in the walls due to my lifting, or some scarring from something else. Who knows.
The ol' stress test is going to be a good chunk of change out of my pocket...merry xmas to me.
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Yes you did mention this in an earlier post Krank. Try not to stress and worry about the test too much. It's fantastic that everything else came out perfect, remember this. Worrying about this test will not help with the results. I know you are very strong mentally, so stay positive and all will be well...you will see.
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11/30
7, 6, 5, 4, 3, 2, 1 (then back up 7 reps)
Deadlift - 135#
Squat Jumps
Pull ups
Burpee Box Jumps (24")
Farmers Walk (55lb DB's)
I completed it in 19:59. I sprinted the last Farmers Walk to get under 20mins. Didnt stop sweating for about 20 mins
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11/30
7, 6, 5, 4, 3, 2, 1 (then back up 7 reps)
Deadlift - 135#
Squat Jumps
Pull ups
Burpee Box Jumps (24")
Farmers Walk (55lb DB's)
I completed it in 19:59. I sprinted the last Farmers Walk to get under 20mins. Didnt stop sweating for about 20 mins
do take any pre workout supp's or any for that matter,,,i know u use dynamatize protein i do too,,,
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do take any pre workout supp's or any for that matter,,,i know u use dynamatize protein i do too,,,
Coffee....ha ha
I had this one thing that a buddy gave me. Small jar was a creatine caffeine thing. Got it for free so thats the only reason I took it. Only other thing I use is Scivation xTend. I take a powerade bottle and mix one scoop in water. Drink about half during training, and slam the last half afterward.
I still have about half a bottle of the Lipo-6 from before I started doing the CF-type training.
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12/1
Prowler push sprint (100# total) 125 yds. 5x
Box Squat (deload hip, explode up) 12 x 2 w/225 - worked on good deep breath before movement
GHR - 5 x 8
"My stupid idea" ladder. Yes, that was what I called this. What a fucking idiot for suggesting this after the above
185# Deadlift
Walking Lunge (reps = steps PER LEG)
21, 18, 15, 12, 9, 6, 3
11:01. The first three (21, 18, 15) kill you. My hamstrings were just destroyed after that. Hard to maintain a good lunge. You have to go so slow. As I am typing this, my hamstring STILL feel pumped.
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very consistant training Krank...well done and intresting to read.. :)
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very consistant training Krank...well done and intresting to read.. :)
Thanks! I actually have been reading a lot this weekend about how many guys are stopping the "pogo-ing" with box jumps as many are experiencing achilles issues (including ruptures).
Today was "Angie with a Twist"
100 Pull Ups
- run 250M
100 Push ups
- run 250M
100 Sit ups
- run 250M
100 squats
- run 250M
Oh, the extra twist was that every time you "broke your set" (i.e. had to stop your set and had to rest) you had to sprint 100M
I finished it all in 28:11. The time savers were the pushups and the squats. For the pushups I did 50, 25, 25. The squats were 70, 30. My vastus mesialis cramped up HUGE causing me to break it up that way. Oh, and I had to squat down on a mush ball...that means VERY low.
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Take good care of your achilles Krank. It takes ages to heal, if you get an injury.
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Take good care of your achilles Krank. It takes ages to heal, if you get an injury.
I will. The knees are getting slightly better, but not as fast as I would like.
12/4 "Karenaceabelle" (Combination of Karen+Grace+Isabelle)
95# Thruster - 50 reps
95# Snatch - 50 reps
150 Wall ball squats (20# mush ball) - 18" from wall (Crease in hips lower than crease in knees)
24:11 (should have been 135# on first two, but my thruster is just not strong enough yet)
Funny thing, my friend Jon who coaches it says the same thing anyone who has ever trained with me says. As the set gets farther along, my form gets better and better. My snatch started popping up faster and I started getting under the bar faster. The same thing happened with squatting. People spotting me never knew when I was at failure.
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Great news that your knees are slightly better.
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12/5
Well, I was only going in for some 'skill' work. I wanted to work on my rowing, my double unders, and if time permitted my power cleans. Well, the rowing is fine, I just think that the gym has worn out foot holds. Damn things kept slipping. hard to push with the heels when the shoe band slips out of place.
Double unders. Fuck that. I can't get more than one in a row. I have a bet with my friend whos gym I go to that when he gets back from Disney (he leaves saturday for 10 days) I have to get 5 unbroken (continuous) DU's. Looks like I will be searchign youtube for the vids
Now for the shit part. I had to go to my regular gym to do all this as they have the rowers. Well, they also have the octagonal plates. So, doing things like deadlifts, power cleans, snatches, etc is an IMMENSE chore. I should have realized this from the get go. Well, in one set in particular between a 2nd and 3rd rep I brought the bar down, the weight on the right shot forward as I was pulling up. Felt something 'not right' in my right wrist. As the day went along I got less and less supination. I can supinate my left hand 90degrees, my right is only at 45 degrees. A ton of pain. Medial and lateral deviation sucks. Lifting things out of my car sucks. I did NOT need this.
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12/6
Well, the wrist is maybe 10% better. I am icing it, using Alieve, and applying kinesiotape. Damn it. I fessed up right away when I got into the gym to start the workout. So, we had to modify things.
40 mins AMRAP
135# Deadlift 10reps
45# overhead squat (not too painful)
125ft Lunges
10 Box jumps (just doing the jump up butthen stepping down)
I managed 11 rounds + 1/2 of the lunges.
Going from the dead and squat to the lunges is brutal
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injury bug,,,is it training related?
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injury bug,,,is it training related?
The wrist is just plain out stupidity on my part. Anyone that has deadlifted with those stupid octagonal plates knows what I am talking about. Round plates, easier to just touch and go. Octagonal ones, you might have a flat part on one side and then catch the corner, or near corner, of the other side and you are then screwed. I wanted to do them, but just was that plain dumb to do them there.
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The wrist is just plain out stupidity on my part. Anyone that has deadlifted with those stupid octagonal plates knows what I am talking about. Round plates, easier to just touch and go. Octagonal ones, you might have a flat part on one side and then catch the corner, or near corner, of the other side and you are then screwed. I wanted to do them, but just was that plain dumb to do them there.
DAMN,,,
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hope you are ok Krank..
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DAMN,,,
Tell me about it.
Thanks D. I will be ok. I keep forgetting to not lift people up with my right hand. Stupid stupid stupid. LOL
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hope you are ok Krank..
X 2
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12/7
Lucky "7"
Squat 205#
Pullups
Burpees
Kettlebell/DB swing (35#)
TRX Row
Pushups
24" Box Jump
7 Rounds w/ 7 Reps ea.
24:33
Wrist wasn't too bad. I did the burpees on a small 3" box (hands on either side of the box), did the push ups there too, and the pull ups were dead hang...no kipping. The TRX rows presented a small issue with hand, but overall the Alieve, ice, and kinesiotaping did it for me.
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Glad to hear your OK Krank... :)
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Well, update is this:
Sprain of the flexor carpi ulnaris (i.e. lateral tendon on wrist)
Left Ventricular Hypertrophy (have to find out what ejection fraction is)
Workouts havent been anything worth posting.... FML
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12/14/12
Well, today I was going to give it a go. Wrist is still not quite 100%. I am thinking it will be 100% by mid week next week. Friend who has gym is gone this week so he wrote the programs down...wasn't sure how my wrist would be. I needed a good workout today. Too much shit on my mind...
10 Rounds:
40yd Broad jump + burpee with each jump
40yd Reverse Lunge
15 Pullups
15 knee-to-chest crunch
Well, I managed to get through six rounds before I figured I should stop from aggravation of wrist. Also, the fucking lunges are still a problem with my knees and psoas muscle. When the fuck did all this happen??? I got through my six rounds in 32:34. I was soaked in sweat, so thats a good thing.
Hopefully tomorrow will be much better.
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I am glad you are listening to your body and taking care of your wrist.
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12/17
Had to find something else to do with the gym that didnt involve too much wrist and shoulder. My gym got some great stuff delivered. Can't wait to try some of this stuff....
Back Squat, Ghd Sit Ups
For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups
I finished in 6:53
I warmed up with some stretching and some GHR's. My warm up squats were great. I didnt remember to lead with the knees on the squats until the middle of the set of 15reps. Felt so much better getting that posterior chain involved.
This is NOT me...but this is what the workout looked like.
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I would actually enjoy that workout above Krank. Looks like a good one! :)
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12/18
21-18-15-12-9-6-3 (basically do 21 reps of everything, then 18, then 15, etc.)
BOSU Pushups
Side planks (each side)
Deadlifts (I only did 135#, didnt want to fuck with wrist)
Reverse Crunch
Rope Machine (level 5, 45 seconds)
DB/Kettlebell swing (50#)
24:53
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12/20
Had a busy day with patients and my wrist is still not 100%. Today was just a simple one, but was effective.
30mins, AMRAP
5 Pull ups
10 Push ups
15 Squats
I did 29 rounds. I probably would have gotten 35 except I had to be conservative with my wrist. So, the pullups were dead hang and the pushups were not how I like to do them.
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12/21
Still dealing with wrist. Had to get one in that didn't take a lot of time.
20mins 45/15 (meaning keep going for 45 seconds, then rest for 15 secs)
135" deadlift
24" Box jump
18# wall ball squat (squat ass to 14# ball)
Row
I was supposed to count reps, but didn't remember until the 2nd round started.
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12/22
10 x 2 Dynamic squats (50% 1MR, FAP - fast as possible)
5 x 5 GHR (my buddy finally got GHR machine. SWEET MOTHER OF GOD)
Lunges to hell :
30M of all the following :
Straight Lunge
Reverse Lunge
Side Lunge (15m leading with one leg, then 15m lead with other leg)
Skipping jump lunge (FUCK ME these killed the quads)
Broad Jump lunge
Duck walk
Finally, do 50 box jump/step downs to 24" box.
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12/23
OMG are my hamstrings destroyed. Not any bodybuilding workout has ever produced the soreness that I am feeling today. For some reason I have HUGE anxiety today. I can not sit still. Probably the fucked up holiday and all. I went to do a workout. I knwo, I knwo...supposed to be rest day due to this being my cheat DAY
For time, 3 rounds of :
800m run
50 hyper extensions
50 sit ups
The run turned into a row on round #2 and #3. I could not get get my foot going forward. HA HA. My hamstrings are that tight and sore.
Anyway, I finished in 22:36. PISS POOR!!!!!
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12/24
Yes, I was a douche bag and went to the gym today. I will be going tomorrow too. It was MAJOR chest and arm day for everyone. WTF. As if getting a pump today is going to help anything. I tried to find an area I could set myself up and do the following:
200m run
7 push press (70# DB's)
14 TRX row (feet up on bench)
- Well, the run didnt go so well because I had a shitty treadmill. So, I abandoned it and went to rowing, but added 50 more meters. I was leery about leaving my shit unattended while I went and did my rowing (on the other side of the fucking gym).
Either way, I finished in 6:20. The wrist only hurt getting the DB's up to the shoulder. Amazingly I felt like I had a lot more strength and drive with them than I had when I was bodybuilding. It was more a matter of control than it was pressing the weight. I am going to have to train there again tomorrow (yes, TOTAL douche bag for training on christmas day)
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12/25
21 - 15 - 9
225# Deadlift
Pullups
24" Box jumps ( I do not pogo with this one, I step down)
7:34
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SOME TRAINING RUN THERE,,,,CONSECUTIVE DAYS..
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SOME TRAINING RUN THERE,,,,CONSECUTIVE DAYS..
Yeah, today is a nice day off. Hamstrings were STILL fried from Saturday getting out of the car yesterday. Funny as hell.
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SOME TRAINING RUN THERE,,,,CONSECUTIVE DAYS..
Yes that's dedication!
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12/27
"Deck the Halls" LOL
Clubs - Burpees
Hearts - 24" Box jumps
Spades - Broad Jumps
Diamonds - Pistol Squats
So basically you shuffle a deck and start turning cards over. Whatever the 'number' is you do that with the suit. Jacks = 11, Queens = 12, Kings = 13, Aces = 21. Oh, and Jokers = 25 of whatever one of the four you want.
Ex:
5 of Diamonds = do 5 pistol squats / leg (anything over 10, you split into both legs. Queen = 6 / leg)
My shirt was SOAKED. I am dying all day today. I am sitting here at 8:18pm and yawning.
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12/28
Strength
Find 3-rep max for bench. - Only did a 265 x 3 because I was very apprehensive about the pec strain from a couple of weeks ago.
Conditioning
21-15-9
95# Push Presses
Dips
Push ups
6:00. Fucking funny as hell trying to force your triceps to work after that.
21-15-9
Pullups
Bar Curls (fucking wrist said NO WAY to just 45lbs. I did 30lb hammer curls instead)
5:00 Again, Fucking funny to try and get your arms working after this.
Midline
- None -
** I am going to try and do something like this every workout. Making sure all areas are hit like this.
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i stop here and shake my head ,,,,freaking beast mode workouts,,,u must feel great minus wrist,,,,
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i stop here and shake my head ,,,,freaking beast mode workouts,,,u must feel great minus wrist,,,,
Don't know if its beast mode...lol I do have to say that the soreness in the biceps and the triceps today is unlike most of the bodybuilding workouts I did. I can't recall the last time I got my biceps sore like they are today. Can't wait to see what today is going to bring.
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Krank is one of the Hardcore trainers on here..like Wooo...
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12/29
Dynamic squats (box) 10x3 205#. Still dealing with the suprapatellar pain. It doesn't matter depth, its the 'turn around' that does it.
GHR 5 x 5 (hamstrings are STILL sore from last week)
135# 2/3 rep Power Clean (just to keep working them without major stress on wrist)
Combo:
GH-Abs 15 rep w/ T2B (toes to bar) 10 rep
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12/31
Strength
Banded bench (work up to 3-rep max)
225# + 100lb band
Conditioning
10 Rounds, 20 sec on, 20 sec rest
1) 95# Thruster
2) Push ups
3) Rest station
4) Knees to elbows crunch
5) Burpee box jumps
6) Rest station
I have figured out my knee issue, well more like diagnosed it. Suprapatellar bursitis. Was talking with friend in Florida and he has same thing. I did some kinesiotaping on it and it felt better. I am going to look into having an anti-inflammatory injection for it. did the NSAID thing for a while with no relief. With the taping the thrusters felt good, but want to be able to squat without pain. This is NOT due to the CF training. I have been dealing with this for almost the better part of a year. Going to really be aggressive with rehab and treatment.
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Krank look after it. I had it in my shoulder(bursitis)..was a real bastard to get rid of. gotta let it calm down. I trained further being dumb and i could not move my arm overhead...rest it !
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1/1
Yes, once again the total douche comes out and I train on this day. I wanted to stick to my regular routine, and thanks to my commercial gym being open 24/7/365 I was able to. I wanted a more 'leg-centric' type of workout today. I had to go light because of knees, but also wanted to beat the shit out of myself.
185# squat
Modified GHR (on hyperextension bench)
I set a timer for 10:00 and tried to see how far I could get in it. I used a 3-6-9-12-15-18 scheme. Meaning you do 3 reps of squat, then 3 reps of GHR, then back to squat for 6 reps and then 6 reps of GHR, etc etc etc. You don't think that weight gets heavy, well it does LOL. Funny thing is that I didn't have the drive up from the ass and hamstrings like I usually did. They were getting a fucking beating. I would have preferred to use the leg curl machine, but true to new years day...there were an ass-load of people in there that were 'starting the new year out right' by talking instead of training.
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1/3
5 Rounds for time :
5 Pullups
15 Overhead squat (65# - had to go light due to knees)
15 24" Box jumps
15 Pushups
10 Knees-to Cleans
5 Snatch (95# - had to go this light due to wrist)
Done in 17:43
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1/4
Skill
5 Mins to establish max Box Jump height
39 1/4"
Conditioning
12 - 9 - 6
Modified Muscle up w/ rings
135# Front Squat
Time : 5:22
-
1/5
Strength
20 Mins to establish 5RM Deadlift w/20lb resistance bands
Total : 405 + bands
Conditioning
3 Min AMRAP
95# Good Mornings = 41 reps
- Then -
8 Rounds
Ring Row (body on floor, pull till hands touch sides. Body must come to complete stop on ground to count)
Mush Ball Clean & Press (20# ball - can not bounce ball off ground)
1-Arm row / arm (55# - DB must stop on ground to count)
- Then -
500M Row for time = 1:40 ((new PR!!!!))
-
AWESOME....UR CHEAT EATING DAY MUST FEEL GOOD,,,
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Going strong - you're a hard worker.
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1/7
Strength
10 mins to establish 5rm of Cleans = 215lbs. (welcome to possible fucked up wrist again)
5 Mins - Every 30 sec 3x135 push press
Conditioning
15mins AMRAP
5 x 24" Box Jumps
10 x Toes to Bar
20 x 55# KB Swing
5 x 95# Thruster
10 x Pushups
I got 5 rounds. I am feeling like shit due to being sick (again). Sore throat, aching, and chills. I am sitting in my office now and my wrist feels like it did a week or so after I originally injured it. Fucking crap!!!!! I am going to take it easy tomorrow. I want to just go to sleep right now.
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1/8
Strength
20 Mins to find 5RM on Squat = 335
Fucking knee pain. Unreal. Combine that with the feeling like shit due to cold. Wow. This means that my 1RM is somewhere in the vicinity of 380 - 390. I best get my shit straight with warming up and/or doing something about these knees
Conditioning
8 Rounds - 45sec Work/15 Sec Rest
65# Good Mornings
Reverse Hyperextension
24" Box Jumps
GHR
Afterwards I felt great. About an hour later the damn cold i have been dealing with came back with a fury.
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1/10
Gymnastic
EMOM (every minute on the minute) - Pullups. Start with 5 Reps and add 1 each minute. When you cant beat your last set, start working down the count with EMOM subtracting 1 rep
Maxed out at 11
Conditioning
- Bench (clean bar) w/ 100lb tension bands - 10 sets of 5
- 5 x 5 feet supported ring rows
-
1/11
Strength
Deadlift 315 x 3 - 5 mins : every 30 sec do 3 reps
Bench 185 x 3 - 5 mins : every 30 sec do 3 reps
Conditioning
100 UB (unbroken) jump rope - if you trip or stop, you start over
25 Push ups
75 UB jump rope
25 Push up
50 UB jump rope
25 Push up
Time = 3:45
500m moderate paced row = 1:50
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1/12
Strength
Squat 10x2 box Squat 225#
I found a bunch of warm up routines for myself. I will post what I do in a little bit. I want to gather all the pics for them. Since doing them the last few days, I have been feeling better with my knees. I also have been more diligent with icing my knees after my workouts and/or at night. Seems to be helping. Got a text back from friend who knows a pain doc. If I can get him a couple of patients he will do my knees for no charge.
GHR - 5x5
I found a youtube clip of how you are technically supposed to do these. I have been doing them with my knees nearly on top of the pad. For the last few weeks I have been feeling like my hamstrings have been strained. This way I have been watching has the thighs moreso on the pads. I will try them next week
Conditioning
40m Each
Straight Lunge
Broad Jumps
Reverse Lunge
Side Squat (I actually was doing side lunge.....dumbass)
High Skip with olympic bar
Spidermans ((these are BRUTAL when your arms are dead))
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1/14
Strength
Find 5rm for bench - 265.
Due to my wrist not feeling great, and the feeling like i did strain my pec from a couple of weeks ago I did not push these very hard. I do feel like I have 285 for a good set of 5 reps.
Snatch - EMOM 3 reps. I used 95lbs.
I then switched to only 65lbs to get the squat incorporated into the movement. This is going to take some time.
Conditioning
5 Rounds. 30sec work/15 sec rest
Row
Rope Face pull ((just like with BBing for read delt))
Row
Standing DB shoulder press (using 35lbs)
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1/15
Conditioning
8 Mins AMRAP
Ground to Overhead - 20reps w/ 45# plate
Knees to elbows - 20 reps
Completed : 5 Rounds
No joke, the overhead pressing of a bumper plate is a pain in the ass!!!
8 Mins AMRAP
Front Squat - 10 reps w/ 95#
Pullups - 10 reps
Completed - 6 1/2 rounds
At this point my legs are feeling it. Not a lot, but I know more is coming
15 Mins - EMOM Squat w/ KB (53#)
- Start with 5 reps and with every minute add 1rep (5, 6, 7, etc). Lats set you will be doing 20 reps. TOTAL thats 200 squats
I used a knee wrap for this on the left knee. Needed some extra stabilization. Also, when I got done I felt like my legs were going to cramp up. I was breathing HARD after this. I think I may just sleep quite well tonight!!!!
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GOOD WORK KRANK.... :)
-
1/17
BB / Strength
10 x 5 Power Snatch 65#
At first glance, you think this would be easy. But doing it right and keeping bar above head is brutal
10 x 3 Heaving Snatch 95#
Had to cut this short due to a lame shit meeting.
-
1/18
BB / Strength
3 x 5 w/ 70% of 5RM (see 1/8)
Conditioning
5 Mins / AMRAP, then rest 2 mins repeat, rest 2 mins repeat
10 x 56# KB High Pulls
50 UB Jump Rope
Attempt #1 - 4 1/2
Attempt #2 - 4 1/2
Attempt #3 - 4 1/2
I do not start another exercise or another round if I have less than 10 secs left.
8 Mins AMRAP
10 Good Mornings 95#
10 Pushups
5 Box Jumps 24"
10 Bodyweight Rows
Total Rounds : 5
-
1/19
BB / Strength
10 x 2 Box Squats 225#
still being conservative with knees
Deadlift 2x3 315, 2x3 365, 1x3 405
This is one of the few times I have done deads after squatting. I usually hate it and my low back goes to shit, but these actually didn't bother me
GHR 5x5 BW
Conditioning
2 x 25 30" Box Jump
Did as a 'you go, I go' type of tempo with friend who owns the gym
-
1/21
BB / Strength
10 Mins to find 5RM for floor bench press = 275#
I have seen powerlifters do this on occasion. It is NOT as easy as you think
Clean and Press 5x5 145#
The floor press was brutal on my shoulder and the wrist. Took it easy on these
Ring Push ups 5x10
Conditioning
'Cindy - Lite'
5 Pull ups
10 Pushups
15 Squats to medicine ball (i.e. when the crease of your hips is lower than the crease in your knees)
12 Min AMRAP = 14 2/3
-
1/22
BB / Strength
Box Squat 3x5 90% 5RM
Overhead Squat 5x5 95#
I found that I really could stabilize the bar better when using wrist wraps. The bar actually felt locked in. The 95# was easier than I thought it would be
Gymnastic
5 x 40m Burpee Broad Jumps
FUCKING HATE THESE
Conditioning
5 Box Jumps (24")
10 OH Lunges/leg (holding 25lb plate)
15 Thrusters (95#)
20 Knee-to-elbow crunches
12 Min AMRAP = 3 1/2
Shoulders, specifically the left one felt real weird after getting done
-
1/24
BB / Strength
Bench Press 3 x 5 90% 5RM (235#)
Clean & Jerk 8 x 3 80% of 1RM (155#)
My max from a month or ago was 205#, so I was supped to go heavier but my shoulders just are so damn sore. Plus I am workign on getting my hip drive into the movement.
Gymnastic
3 x 10 Ring Dips BW
Conditioning
20 Pushups
15 Thrusters (start with 55lbs, every round add 5lb to each side. Last round you will have 95# on bar)
10 Burpees
5 Rounds for time = 13:34
I had another fucking Doctor meeting. So, I left after my gymnastic movement. I came back for my conditioning. This one KICKED my ass. I was sucking wind for about 15 mins afterwords. I challenge ANYONE to do that and say this shit is easy. The shoulders are officially sore, and not in a good way. I jacked my neck up yesterday doing god-knows-what. So, today it was a little challenging trying to do some of these things.
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1/25
BB / Strength
Dynamic Bench (LIGHT) 10x2 135#
Had to take it easy for this one today. Shoulder is NOT fucking good. Not sure if the neck/trap shit is making the shoulder hurt or its two different things. With this one, eccentric must me 2 - 3 legit seconds. Pause at chest. Then explode up. Rest 15 - 20 seconds between sets.
Box Jump (30" + 45# bumper plate) 10 x 2
Rest 15 - 20 seconds between sets.
Power Clean 5 x 5 : 135, 155, 175, 175, 175
Worked on bringing elbows higher during this. I also did not rotate hands backward to prevent further aggrivation of wrist.
Conditioning
5 Pullups
10 Ring Dips
15 Ring Rows
20 Good Mornings (65#)
5 Rounds for time : 13:31
The beast of this conditioning was (if you can believe it) the ring rows. The back got a huge pump out of this.
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1/27
BB / Strength
Dynamic Squats 10 x 3 @ 225#
Really warmed up, and was going to work heavier but after a few sets I came back down to 225#. Then the 225# felt VERY light and worked on speed off of box
Dynamic Deadlifts 10 x 3 @ 315#
Main thing here is that I brought the bar down to complete stop and then went. Kind of like the difference between a kipping pullup and a deadhang one
GHR 5 x 5
Conditioning
30 Lunges (per leg)
30 Side stepping squats (i.e. side step, then squat. NOT a side lunge)
30 Skip Lunges
30 Reverse Lunges
10 Min AMRAP = 2!!!!!
This was truly a retarded conditioning. The squatting + deadlifts do NOT lend themselves to being able to do lunges and the sort. Well, the knees took a beating today. I am done icing and am going to bed.
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guy at my job execise for him is mountain/trail biking intense he goes to crazy mountains/trails like arizona ,,well he did a workout intro your type of training and he was fried ,,told him to stick to it and get in shape and good for his biking,,,how are you feeling joint wise and hand issue ok,,
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guy at my job execise for him is mountain/trail biking intense he goes to crazy mountains/trails like arizona ,,well he did a workout intro your type of training and he was fried ,,told him to stick to it and get in shape and good for his biking,,,how are you feeling joint wise and hand issue ok,,
Hand is going ok. Left shoulder is ok. When I say ok, I am saying there is some pain and I will have to take it easy for a while. I actually haven't taken my HRT shot in about a month. I got pissed at my doctors office when they said my levels were 1500. WTF???? I tried to explain (calmly at first) that they drew blood about 30hrs post shot. Ummm. Doesn't take an endocrinologist to realize they fucked up. When I got real shitty with them (trust me, VERY warranted) and demanded a call from the Doctor, I got a nice discharge letter from their office. So, FUCK THEM. I am telling all my patients who I have referred to them to go somewhere else. They have received slightly similar shitty customer service.
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Hand is going ok. Left shoulder is ok. When I say ok, I am saying there is some pain and I will have to take it easy for a while. I actually haven't taken my HRT shot in about a month. I got pissed at my doctors office when they said my levels were 1500. WTF???? I tried to explain (calmly at first) that they drew blood about 30hrs post shot. Ummm. Doesn't take an endocrinologist to realize they fucked up. When I got real shitty with them (trust me, VERY warranted) and demanded a call from the Doctor, I got a nice discharge letter from their office. So, FUCK THEM. I am telling all my patients who I have referred to them to go somewhere else. They have received slightly similar shitty customer service.
8)....good 4 u,,,,cool your feeling better,,,
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8)....good 4 u,,,,cool your feeling better,,,
Yeah, I sat with my business partner in this douchebag's office and we talked about doing some cross marketing. So, I asked how much an exam would be so I could transfer my script to him (HUGE fucking mistake). He mentioned about $100 (so much for professional courtesy). No problem. It was less than the $300 or so I paid my original Dr.
I downloaded the intake forms. I used a PDF editor to put all my info in (so my info would be VERY legible...this is relevant later) and then emailed it back and got a confirmation from the office manager that she got it. Here's how my first day went:
1) They gave me intake forms. When I mentioned I emailed them, they said they don't have them (wow). After about 10 mins they found them.
2) I asked REPEATEDLY if I would be able to continue with the way my script was being handled. I would get the test cyp in the mail and I would inject myself. They like to have someone come in every 9 - 10 days and get injected (hmmm...extra money for office visit anyone?). I asked the front and they said talk to the nurse. I talked to the nurse and she said talk to the doctor. Again, I stressed that I didn't want to go through with the exam and incur a bill if I couldn't do it the way I had been doing it.
3) I am talking to the doctor and his cell phone goes off with a text message (I know the sound). This mother fucker takes his cell phone out and starts replying. I am starting at him in amazement. I bluntly say to him "Would you like me to step outside so you can take care of this?" He declines and we go back to talking about...NOTHING. He says there shouldn't be a problem with doing the shots on my own after I describe just how regimented I am. My shots are at the exact same time (give or take 15 mins) every sunday night. He goes on and on about how I have to have a PSA and EKG done every three mos. Thats how its supposed to be done (can you say more and more money for him?)
4) I talk to the nurse who is doing my blood test about the test levels and she is shitty with me. She gives me a paper script they print out and I ask if she can call it in to the place when I order from . She gets REAL shitty with me and starts talking down to me about how the drug is a class III drug and I have to hand this to the pharmacist. I snip back at her that I have been getting my shit for the last year or so from a place out of madison and does she expect me to drive up there as I have never had to drive up there before. I also ask how places like walgreens fills prescriptions when you are on vacation if you dont have the script with you and you need something. She shuts up.
5) I walk to the front desk and they tell me it will be $475!!!! WTF. I melt down. I don't yell, but i lean forward and in a calm, even tone that I have had enough. I tell them it was discussed what my charge will be. I tel them I have an office and that I have never treated a patient like I was treated that day. After some back and forth with a phone call to the one office manager who was in on the initial meeting she comes back and says the whole thing will be $130. UNFUCKING REAL
6) Finally...in October I get a 'past due' phone call from the office. I NEVER got my bill from them. After some back and forth, I come to find that they never put my address in right!!! HOLY FUCK!!! The woman who put it in turned a "7" into a "1". They don't look the same and they aren't even close on the keyboard.
Well, thats just the first visit. I could tell you all about my EKG and subsequent need for an echocardiogram and ultrasound, but it would only serve to piss me off. I got a letter from that office with a bill for $896. FUCK THEM. Take me to collections...I could really give a shit. I am writing a letter and will put it on my credit bureau that I had a trade of service with them.
Fuck you Regency Medical Center in Barrington, IL. Eat shit Dr. Aziz!!!!!!
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Hope you got your neck sorted Krank.
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krank u look great,and are strong,virile,pretty much healthy at 43 other than wrist/hand issues ,,is it really worth the aggravation for the hrt right now,you were a great natural bber and i'm sure holding enough size at ur age to maintain cruise no?i like you as a poster and such so i'm not trying to pry into your life/regimine...
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Updates krank! How's your wrist and knees? How is training?
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Yeah, the log has been lacking as of late. Mucho shit going on with family. Since last week wednesday I have had a couple of workouts interrupted by phone calls regarding my mom. Not going into it, and I am not the douche I used to be where I would shut my phone off no matter what. Anyway, I am working on some programming for myself that will have me pseudo prepared for the Reebok Games this summer. I am not going to actually compete, but I will prep as if I am and see how I do compared to other Masters competitors.
I still have a little wrist bullshit going on. I am going for knee consult next week (maybe a shot...who knows), and I am still dealing with the left shoulder. Fuck me. So, this is how my programming is going to be laid out...
Sunday:
Rest
Monday:
BB Gymnastic (Olympic Lift)
Met/Con
Tuesday:
Strength
Met/Con
Wed:
Met/Con (bodyweight)
Plus : box jumps/Double Unders/Dynamic days (10x2-3 explosive stuff at 50% of max)
Thursday:
BB Gymnastic (Olympic Lift)
Met/Con
Friday:
Strength
Met/Con
Saturday:
BB Gymnastic (Olympic Lift)
Met/Con
I will be doing something that is based more off of a "feel" for that day. Most periodization is based off a 1RM and then you have to do that percentage on that day regardless of what you feel like. So, I found something that is set up like this:
Ex:
Clean and Jerk: 5RM - 90% 3x5 (This means work up to a good 5RM then do 3 sets of 5 reps with 90% of that)
I am going to finalize my thing this week and then start next week.
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Week #1
Same weight to be used for all Olympic lift sets. Weights are by ‘feel’. For the exercises listed as : 5 x 2 (1+1) that means you do one of each for “1 rep”
Week #1
Monday:
Olympic lift
Snatch : 5 x 2
Snatch Pull : 4 x 3
Strength
Front Squat : 3 x 6
Hyperextension : 4 x 8
Conditioning
(non-leg intensive)
Tuesday:
Accessory
Push Press : 5 x 5
Box Pause Front Squat : 5 x 3
Strict Ring C2B Pullups : 5 x 5
Conditioning
---
Wednesday:
Rest / Recovery
(Here is where we work on Double unders, rowing, etc)
Conditioning
(Bodyweight) ---
Thursday:
Olympic lift
Power Snatch : 5 x 2
Power Clean & Power Jerk : 5 x 2(1+1)
Strength
Overhead Squat : 3 x 3
Reverse Hyperextension : 4 x 15
Conditioning
(non-leg intensive)
Friday:
Accessory
10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension
5X5 Seated DB Shoulder Press
Good Morning : 4 x 10
Conditioning
---
Saturday:
Olympic lift
Clean & Jerk : 5 x 2+1
Clean Pull : 3 x 3
Strength
Back Squat : 10 x 2
GHR : 5 x 5
Conditioning
(non-leg intensive)
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2/18/13
Olympic Lift:
Snatch - 5 x 2 (did 2 sets with 85, then remaining 3 sets with 95. Really focusing on the hip drive)
Snatch Pull - 4 x 3 (all four sets with 95, again, focusing on pulling up with shoulders/traps, and the hip drive)
Strength
Front Squat : 3 x 6 (95, 115, 155) - I use the hand grip I would with a clean. These actually didn't feel bad
Hyperextension : 4 x 8 (used 20lb medicine ball, felt easy...will use a bar across back next time)
Conditioning
"J.T."
21-15-9
HSPU
Ring Dips
Pushups
Finished in 9:26. Not because of strength, but the shoulder and wrist still are not quite 100%. Fuck me!
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2/18
Accessory/Strength
Push Press - 5x5 : 115, 135, 135, 155, 155 - Was worried about the shoulder. I think I will be able to do 20 - 30lbs more next time
Front Squat to box (with pause) - 5 x 3 : 135, 135, 155, 175, 185 - Surprisingly these felt good. Front squats were never my thing, but since starting the training like this I think I am getting better. Felt like the weight was over my heels.
Ring Pullups (strict) - 5 x 5 : BW, BW, BW, +20#db, +20#db
Conditioning
3 Rounds for time:
30 Lunges (per leg)
30 Side-step squats (per direction)
30 Reverse lunge (per leg)
21:04 - THIS SUCKED!!!!!! If I didn't finish in under 24 mins I was going to have to row 2K meters. Heart rate didn't slow down for about 10 mins.
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i like reading your workouts, very diffrent . i like how you mix it up and have your own style.
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2/21
Olympic
Power Snatch (5x2) - 115x2, 115x2, 135x2, 135x2, 155x1
a1: Power Clean - 135x2, 155x2, 175x2, 185x2
a2: Power Jerk - 135x2, 135x2, 155x2, 175x2, 175x1
a1 & a2 : 5x2 (1+1)
Strength
Overhead Squat (3x3) - 95x3, 95x3, 100x3
Reverse Hyper Extensions (4x15)
Conditioning
Wall Ball Squat (to 10ft) - 20#
Double Unders
Pushups (w/pause)
Weight Plate (floor to overhead) - 45# plate
30 secs work, 15 sec rest - 5 rounds
The olympic lifts today felt great. I am by no means perfect, but there is a drastic improvement in the last few months. Getting the hip drive and the bar moving up rather than out from the body is huge. With the a1 & a2, you do a rep of a1, then a rep of a2 and that is considered one complete rep. I had two bars. One for the clean, and one bar placed about check (deck) level for the jerk.
While its so very unimpressive, the overhead squat was a PR for me....HA HA. I need to be able to do sets of 10 with 135 before next year. Tomorrow is going to be fun. Looking forward to Saturday more.
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krank man ur really getting into it hard,can't fathom theses workouts,,u are like me in you have done traditional weights/reps thing,and now really going for new approach takes a lot to switch it up...ur leaner ,bigger or little both,,,no homo...
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krank man ur really getting into it hard,can't fathom theses workouts,,u are like me in you have done traditional weights/reps thing,and now really going for new approach takes a lot to switch it up...ur leaner ,bigger or little both,,,no homo...
They take a little out of me, but they are by no means impressive. I was thinking about some of the olympic lifters and leg size. There are a number of them with bigger legs. I wonder if incorporating some of that stuff into a BBer's workout for some training cycle would be helpful. The snatch, clean, clean and jerk all rely on some good leg strength/posterior chain strength.
Little update...yesterday I had my consult for my knee. WASTE OF TIME!!!! My buddy worked it out so I could see the pain specialist that comes into his office. Well, my original appointment was for 8am, well they had to change it to 1:30pm because something with the doctor. Well, I see patients in the afternoon so I had to change my schedule slightly. I told them I had to be out by 2:30..LATEST (30 min drive back to where my clinic is). Well, I didnt get in to see the doctor until about 2:20. He had only ONE appointment (and it was a follow up at that) and so the office said I would have no problem getting in and out by the time I needed. The woman who was the follow up came out and I still sat waiting to see the doctor. I get in to see him. He looks over my stuff and basically said to me that "I don't know why they set you up to see me. I am not comfortable doing knees. I think you should go see an orthopoedic guy. I will write a report up, but I would feel bad giving you a bill" (side note: this visit was supposed to be comped due to the work I did for my buddy on his computer systems)
All told, I was in that guys office for MAYBE 7 mins. I came away telling him more than he said to be. He did a test for my ACL...something which ISN'T even the issue. Its the bursa sac at the top of the knee cap. Unfucking real with these medical doctors.
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2/22
Strength
Banded Deadlift (50% 1rm bar + 20% band) 10 x 2 - 225#
Seated DB Military 5x5 - 50#
'Superset' the above two. Every set of deads you will follow up immediately with a set of seated military. Rest 60sec between each set of banded deads. After the military press, rest 2mins. Of note: left shoulder felt like shit. On last set of military there was a slight crunch feeling. I have had this before I started with the CF training. Thats why I got the MRI earlier in the year.
Good Morning 4x10 - 65x10, 85x10, 95x10, 105x10, 115x10
Wasnt sure how my low back would feel. Plus I go almost parallel with my torso on these. Most people only drop 45 - 60 deg.
Conditioning
12min AMRAP
a) Row 200M
b) 10 24" box jumps
c) 40M farmers walk w/ 60# DB's
d) 15 Ring rows
3rds + a
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2/23
Olympic
Clean & Jerk 5 x 2+1 (r:2m) - 135, 135, 135, 155, 175
Clean Pulls 3x3 (r:90s) - 155, 155, 155
Strength
Box Squat 7x3 (r:90s) - 225 for all sets
GHR 3x8 (r:60s) - BW all sets
Conditioning
5 Rounds 30s work/15s rest
Row machine
20# Med ball slam
Pushup on BOSU ball
GHD
Notes
- The 2+1 = Do 2 cleans, then do 1 clean and jerk. Basically its a 3 reps set.
- The (r:x) will mean how long I am resting between each set. M= Mins, S=sec
- The left shoulder took a while to warm up. Just didn't feel right. The workout overall was awesome. Since incorporating a lot more olympic lifts, I am feeling overall better (strength-wise), but conditioning still needs work
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2/25
Olympic
NA
Strength
NA
Conditioning
NA
Notes
- The (r:x) will mean how long I am resting between each set. M= Mins, S=sec
- Went for another MRI of left shoulder. I was convinced somethign was torn again. Imagine extending your arm out like you are throwing a punch. For the first 85% you dont have pain. The last 15% you get a feel like someone just stabbed you around where ther bicep tendon inserts into shoulder. Then take the exact medial part of your shoulder, go back about 2" and have the same feel during various ROM's. I got the results back later tonight. Same shit as before, no tear....bursitis and tendonosis. FUCK. Well, I am going to have to slow my progression down on my lifts. I am going to have to do some rehab on it for next four week. When I do overhead things, there is a feeling of 'instability' in it. Overhead squats, the snatch, etc. feel weird. I can't lock my shoulder girdle in place. I have been dealing with this for the last few years. When I would do pull downs (wide) my left shoulder always felt strange. Now I know why.
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2/26
Olympic
Power Snatch 10x5 (r:60s) - Just used olympic bar. Nothing crazy
Strength
Push Press 8x5 (r:60s) - 95# (used for all sets, just feeling lock out at top)
Front Squat 5x3 (r:60s) - 135x3, 135x3, 155x5, 185x3, 225x3
Ring Pullups 4x5 (r:45s) - BWx5, BWx5, +10#x5, +10#x4, +10#x3
Conditioning
12min AMRAP
a) 10 BOSU pushup
b) 15 hyperextension
c) 20 knees to elbows
d) 50 rope jumps
6rds + c
Notes
- The (r:x) will mean how long I am resting between each set. M= Mins, S=sec
- Took it VERY easy today. Going to have my massage therapist at my office work on my shoulder for next few weeks. Need to do some ultra sound as well.
- The front squats were good. The weight may not seem like a lot, but I used the hand positioning of a clean. Worked on keeping the bar on the front delts, and elbows up.
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2/28
Olympic
Power Snatch : 5 x 2, (r: 90s) - 95x2, 115x2, 135x2, 135x2, 155x2
Power Clean & Power Jerk: 5 x 2(1+1) , rest 2 min.
Strength
Overhead Squat: 3x3 (r: 90s) - 95x3, 95x3, 115x3
Reverse Hyperextension: 4x15 (r:45s) - BWx15, BWx15, +10#x15, +10#x15
Conditioning
21-18-15-12-9-6-3
Olympic Bar Squat
Ring Row
CF style sit up
Time = 9:56
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- The (r:x) will mean how long I am resting between each set. M= Mins, S=sec
- I was a retard on the olympic stuff. When I got done I realized that I did them wrong. Wrong in the sense that I did a HANGING snatch and HANGING clean. UGHS!!!! When you do the "power" ones, you still start from the floor, but you don't drop to squat position.
- Just doing the shoulder rehab stuff for two days the overhead squats felt so much better. I made a PR on them (wow..a shocking 115lbs. Call me bad ass now!!)
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3/1
Olympic
-
Strength
a1) Banded Deadlift : (55% 1rm bar + 25% 1rm band) 10 x 2 - 245#
a2) Split Military : 5x5 - 65x5, 95x5, 115x5, 115x5, 135x5
Good Morning: 4x10 - 95x10 (all sets)
Conditioning
Bench 135# - 21/15/9
Row 500M
For time - 9:56
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
Comments
- 'Superset' a1 & a2. Every other set of deads will follow up immediately with a set of seated military. Rest 60sec between each set of banded deads. After the military press, rest 2mins.
- The conditioning was the set of bench followed by the row, etc. 21 reps then 15 reps then 9 reps (basically 3 sets). Went light because of shoulder.
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3/2
Olympic
Clean & Jerk: 5x3+1 (r:2m) - 95# for all sets
Clean Pull: 4x3 (r90s) - 185 for all sets
Strength
Box Squat: 5x3 (r:90s) 75%1rm - 265# for all sets
GHR: 4x8 (r:60s) - BW all sets
Conditioning
5 Rounds, 1 min each exercise, AMRAP in the 1min, rest 15 secs after each exercise.
a) 135# Power Clean
b) 30" Box Jump
a = 46 reps
b = 65 reps
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
Comments
- Went very light on the C&J because I need to go back to my bodybuilding mentality and use form over weight. I am not 100% proficient at this move (far from it) and so I don't want to be one of those guys with ugly ass form
- The clean pulls sucked. I have to read more on the proper way of doing these.
- Fucking knees again. I feel more knee pain today than I felt all week. I was feeling the knee pain when doing the C&J. Coaching video talked about being over the balls of toes at start of clean. I remember when this squat weight was something I did for 15+ reps
- Even the GHR's sucked today. I procrastinated for about 20 mins trying to decide which conditioning thing to do. I was almost going to stop, but I knew I couldn't. I have a goal and need to get my head out of my ass. I am sure many will criticize what I did for my conditioning. Fuck 'em
- BIT IT BIG TIME on the box jump. Wont post a pic, but its my first shin divot from CF. Many from deads in my life, first from box jumps.
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AMAZING,,,I CAN'T EVEN COMMENT PRO/CON ON THIS CAUSE I'M NOT DOING THESES TYPE WORKOUTS,,,REALLY LIKING THEM HUH?ARE YOU EVER GOING BACK TO BASIC LIFTING/BBING ROUTINES IN FUTURE.
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I like that Krank does his own thing.
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AMAZING,,,I CAN'T EVEN COMMENT PRO/CON ON THIS CAUSE I'M NOT DOING THESES TYPE WORKOUTS,,,REALLY LIKING THEM HUH?ARE YOU EVER GOING BACK TO BASIC LIFTING/BBING ROUTINES IN FUTURE.
Yeah, I really am liking them. The pro is they kick the shit out of me. The con is that I wish I had a true olympic lifting coach to learn this shit. I get the "idea" of the form, but I will be damned if I can pick it up. My tuesday/friday workouts are kind of like the old routines. Thats the best I can say right now...
...and now for some shitty updates...
3/4
One of the few times in my life I have ever left a training session before I really got into it. Sunday I got some very shitty news. A classmate of mine, college, and dear friend passed away from cancer. She was only 36 years old. I couldn't get past my warm sets. My mind kept drifting to the friendship. When I would call, I would always get the "Hey Fishy...whats up?". Bre...hope where ever you are that you are at peace.
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3/5
Olympic
NA
Strength
Back Squat: 3x5 75% 1rm (r:2-3m) - 265x5, 5, 5
2x5 80% 1rm (r:2-3m) - 280x5,5
Push Press: 5x3 (r:60s) - 135x3, 3, 155x3, 3,160x3
OH Squat w/pause: 5x3 (r:60s) - 65x3, 3, 3, 75x3, 3
Conditioning
3 Rounds for time
Row: 250m
Walking Lunge: 100m
Squat (w/bar): 50reps
Time = 16:39
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
Comments
- The back squats actually felt better than when I do them to a box. Go figure!!!! The knee pain was minor doing these full range. Maybe I should not do the box squats anymore.
- The OH squats had a 3 second pause to them. I am working on keeping the bar just behind the head. I tried doing a set of these with a friends squat shoes. Felt a hell of a lot better than me doing them in regular shoes.
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Yeah, I really am liking them. The pro is they kick the shit out of me. The con is that I wish I had a true olympic lifting coach to learn this shit. I get the "idea" of the form, but I will be damned if I can pick it up. My tuesday/friday workouts are kind of like the old routines. Thats the best I can say right now...
...and now for some shitty updates...
3/4
One of the few times in my life I have ever left a training session before I really got into it. Sunday I got some very shitty news. A classmate of mine, college, and dear friend passed away from cancer. She was only 36 years old. I couldn't get past my warm sets. My mind kept drifting to the friendship. When I would call, I would always get the "Hey Fishy...whats up?". Bre...hope where ever you are that you are at peace.
sorry man,,,,,beat,,my brother in law just had successful surgery cancer gone rectal no chemo/rad/and his colitis severe is cured downside bag for life he's 45 but doing good already 3 wks later,,,
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I am sorry for your loss krank. May your dear friend be resting in peace! Very sad...
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Thanks guys. This was such a tough week. Lots with work and and then finding out I wouldn't be able to attend the funeral was hard. First was because I need to fix my heater core in my car (probably looking at $700 repair). I could have put that off so I could take the flight. The worst was how my 'partner' was not able to cover the office. I call bullshit! So tired of requesting days off and not getting cooperation. Going to look into heading back to Phoenix I think.
Well, onto the workouts...
3/7
Olympic
Power Snatch: 5x3 (r:90s) - 95x3, 135x3, 3, 155x3, 2
Power Clean + Power Jerk: 5x3(1+1) (r:2m) - 135x3, 3, 3, 3, 3
Strength
OH Squat: 5x3 (r:90s) - 95x3, 3, 3, 115x3, 125x2
Kneeling Squat: 5x5 (r:90s) - 135x5, 225x5, 5, 5, 5
Conditioning
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
Comments
- Due to a commitment to a review board I am part of, I could not get to my conditioning. Then there was a lame fuck-all clinic doctor meeting. I wasn't done with that till about 1:45. Then I had to run to grab my protein powder (dont ask why I am not ordering online). This was a long fuck day. I didn't even feel like making my cheat meal. I just had a burger, some chips and went to bed. FML
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3/8
Olympic
NA
Strength
Deadlifts: 10x3 (EMOM) - 325 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3
Seated DB Press: 5x5 (r:60s) - 60 x 5, 5, 5, 5, 5
Good Mornings: 4x12 (r:60s) - 95x12, 12, 12, 12
Conditioning
Fran: 21-15-9
95# Thrusters
Pullups
Time: 6:31
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
Comments
- Shitty, Shitty days again. One of the trainers brings his puppy in. Has stayed away from everyone when they are training. I was setting up my banded deadlifts when I saw the mat was wet from a leak in the corner. So, I was putting that away and rolling the 150lb dumbells (which I use to secure the bands) towards the rack and it was like slow motion. She didn't move and it rolled over her toes a little. FUCK ME. I hate that sound when puppies yelp.
- Then on to the DB presses. My shoulders felt like I had glass in them. UGH. Didn't warm them up thoroughly.
- I was debating going home after all of this, but I wanted to challenge myself. I talked myself into the "Fran" workout. I think I shaved about 2mins off my time. I could have gone faster if I had a better pullup set up. There were people using the racks with the pull up bar I normally use. Oh well
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3/9
Olympic
Clean & Jerk: 5x1 (r:2m) - 135x1, 165x1, 185x1, 185x1, 190x1
Clean Pull: 3x3 (r:90s) - 135x3, 155x3, 155x3
Strength
Squat (with 2sec pause at bottom and explode up): 50%1rm 5x3 (r:60s) - 185x3, 185x3, 185x3, 185x3, 185x3
GHR: 4x8 (r:60s) - BWx8, BWx8, BWx8, BWx8
Conditioning
10 Rounds for time -
1 x 225# Deadlift
3 x Strict Pullup
6 x Lunge Steps per leg
Time = 9:15
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first
and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will
mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
Comments
- The C&J is getting better. I am learning that I am not popping my chest up, not setting up for the jerk part (taking a pause to reset the bar on the shoulders), and not driving my foot back far enough so I don't have to jerk the bar too high. Love it. It actually feels good knowing I have more to learn.
- The clean pulls just feel fucking awkward. I have to do them so I can master the Oly lifts.
- I chose to do the pause squats because I am tired of the way the box squats make my knees feel.
- GHR still feels like shit on the left hamstring...don't know why.
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3/10
Olympic
Strength
Conditioning
3 Ronds for time:
50 Flutter Kicks
25 Air Squats
20 Cals on Stair stepper
15 Pushups
10 K2E
5 Burpee
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
Comments
- I decided to do some conditioning today even though it is a rest day. I was going to head to the gym, but said fuck it. Its cold, and rainy. I figured I could get it done at home. Also, I am going to make my rest days more active unless I truly feel beat down. In addition I have been reading more and more and think that the program I was doing was going WAY above what I could recover on.
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Krank shame on you for running over a puppies toe. :P
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Krank shame on you for running over a puppies toe. :P
UGH. I watched it in slow motion. I felt horrible. I knew what was going to happen. On Saturday I brought some treats for her and she warmed up to me again.
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UGH. I watched it in slow motion. I felt horrible. I knew what was going to happen. On Saturday I brought some treats for her and she warmed up to me again.
She might like potato chips too. ;D
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She might like potato chips too. ;D
Yes, she may
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3/11
Olympic
Power Snatch: (Work up to a single then 75% of that) 3x2 - (Single = 155) 115x2, 2, 2
Heaving Snatch: (Work up to a single then 80% of that) 3 x 2 - (Single = 125) 95x2, 2, 2
Strength
3 x ME T2B
Conditioning
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
Comments
- Wasn't feeling it today. I left the gym after the T2B. Just needed to clear my head
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3/12
Olympic
Clean & Jerk: 5x2+1 (r:2m) - 135x2+1, 135x2+1, 155x2+1, 155x2+1, 175x2+1
Clean Pull: 3x3 (r:90s) - 175x3, 175x3, 175x3
Strength
Squat: 3x5 (r:90s) - 275 x 5, 275x5, 275x5
Hyper Extensions: 4x10 (r:60s) - BWx10, 10, 10, 10
Conditioning
7 min AMRAP
a) 5 Burpee pullups
b) 3 HSPU
6rds + a
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
Comments
- The HSPU SUCKED!!!! My shoulders DID NOT like these. I don't get it. I am somewhat strong with overhead pressing, but not with handstand pushups
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3/14
Olympic
Power Snatch: 5x2 (r:2m) - 125x2, 135x2, 145x2, 145x2, 155x2
Power Clean: 5x2(1+1) - 135x2, 155x2, 155x2, 175x2, 175x2
Strength
Front Squat: 3x3 (r:90s) - 225x3, 225x3, 225x2
Conditioning
12 min AMRAP
a) 7 x 225# deadlift
b) 10 pullups (strict)
c) 200m row
4rds + b
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
Comments
- I need to get the 'rack position' improved. I can see that this is really going to hinder me in my progress on the clean based movements.
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3/15
Olympic
10 Mins to establish 3RM of OHS - 125#
Strength
Ring Pushups: 4x8 (r:60s) - BWx8, 8, 8, 8
GHD: 4x8 (r:60s) - BWx8, 8, 8, 8
Conditioning
3-6-9-12-9-6-3
95# Hang Clean Thruster
Burpee
24# Box Jump
20# Wall ball squat
Time : 21:31
(The way this works is you do 3 reps of all, then to 6 reps of all, etc. until you are done)
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
Comments
- Dont ask me why I did this. I knew what was coming tomorrow. The thruster combo was going to destroy my shoulder for sure
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3/16
Olympic
10 Mins to find 1RM of Snatch : 135#!!!
10 Mins to find 1RM of Clean : 195#
Strength
10 Mins to find 1RM of Front Squat : 275#
Conditioning
12 Min AMRAP
a) 5x115# Shoulder to overhead
b) 10x115# deadlift
c) 15x24" box jump
8rds + a, b, and 4 of c (this totals to 259 reps)
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
Comments
- Yep, the shoulders were destroyed today. UGH. I still managed to get some good numbers. I know the 135# snatch is not all that impressive, but for me I think back to just November and doing just 65# was not pleasant.
- The conditioning workout is taken from the main site. Its the second round workout for qualifying for regionals for the 2013 games. With my 259 reps I was in the top 100 (well, number 99). I know I have a lot more to go, but this is encouraging.
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3/18
Olympic
Clean and Jerk: 5x3+1 (r:2m) - 175 for all sets
Clean Pull: 4x3 (r:90s) - 175 for all sets
Strength
Squat: 5x5 (r:90s) - 275 for all sets
GHD: 4x10 (r:60s) - BW for all sets
Conditioning
No conditioning as I was running behind
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
Comments
Feel beat up today. The cleans have been harder for me than the snatches.
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3/19
Olympic
Snatch: 5x3 (r2m) - 120x3, failed, 95x3, 3, 3
Snatch Pull: 4x3 (r:90s) - 135 for all sets
Strength
Front Squat: 4x3 (r:90s) - 225 for all set
Conditioning
3 Rounds of :
4 Min AMRAP
10 Pushups
20 Burpee
30 K2E
Then -
1min of ME Wallball (20#)
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
Comments
- The snatch just wasn't happening for me. I couldn't get the weight locked in. I was still beat up in the shoulders. I am thinking I need a good deload week. My mind just wasn't in the whole thing.
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3/21
Olympic
Power Snatch: 5x3 (r:2m) - 145 for all sets
Power Clean + Power Jerk: 5x3(1+1) - 145x3, 155x3, 3, 3, 3
Strength
OH Squat: 5x3 (r:90s) - 115x3, 3, 3, 3, 3
Conditioning
7 Rounds for time
7 Thrusters (75#)
7 Pullups
7 Burpees
Time = 10:41
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
Comments
- I had to split this up into different training sessions. Fucking meeting this morning that I didn't want to go to. By the time I was done with the Olympic stuff I knew I was running too late to get anything done. The conditioning at night smoked me. My lungs were on fire at about the 3rd round. I have to say that there was a 20yo kid who wants to play pro football that couldn't get through 2 rounds of this. He 'tapped out'. Still thinking I need a deload week
-
3/22
Olympic
None
Strength
10 Min to find 3rm on Deadlift - #425
10 Min to find 3rm on Push Press - #175
Conditioning
12 Min AMRAP
a) 4 rep 75# Shoulder press
b) 8 rep 75# SDHP 35# KB Swing
c) 12 Rep 75# Front Squat
Total Rounds - 7 + a
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
Comments
- There was NO WAY I was going to be able to do the SDHP. My shoulders gave me the big 'fuck off' the first rep. So had to switch to KB swings. That was bad. It was like someone put glass shavings in my shoulders. Not happy. I did this workout the first thing in the day. That means about 12hrs after the conditioning workout from Thursday night, which was, in turn, about 10hrs from the heavy stuff in the morning. What the fuck was I thinking?? I am not that young to be able to recover that fast
-
3/22
Olympic
Snatch: 6x1 90% 1RM (r:2m) - 120 x 1, 1, 1, 1, 125 x 1, 1
Clean: 6x1 90% 1RM (r:2m) - 155 x 1, 1, 1, 175 x 1, 1, 1
Strength
Front Squat: 3x1 90% 1RM (r:90s) - 245 x 1, 1, 1
GHD: 4 x 12 (r:60s) - BW for all sets
Conditioning
12 Min AMRAP
20 56# KB Swing
100m Row
20 Wallball Squat (20#)
4 Rounds....too tired
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
Comments
- Well, today sealed it. I need a deload week. The olympic lifts were not what they should be. I couldn't get the snatches to lock position. The front squats felt like shit. Even the KB swing felt like I was using 100# dumbell. That settles it. I am going to scale it down next week. The old man needs a little break.
-
3/23
Rest day -
Comments
- I actually went to my old gym to work on double unders. I have said this before, but I need to get these. BADLY. Well, both of the rooms I generally use were full. Some yoga class (which I have been contemplating taking for flexibility) and the basketball court. I ran into this one guy who I spoke with about 2 months ago. Thinner guy who was holding a 20# db doing PERFECT pistol squats. He had given me some tips on doing the double unders. I worked on them today for about 20 mins. I managed to do 5 singles, then a double, then more singles. I actually had a nice rhythm for a brief moment. Tomorrow I am going to start with a deload and give myself a chance to recover.
-
nice load there krank,,how's body feeling overall?hand?clear up hrt doctor mess...
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nice load there krank,,how's body feeling overall?hand?clear up hrt doctor mess...
The body is beat up....and bad. I feel old. LOL I need a break. I have never felt like this with the bodybuilding. The shoulder is getting better because of the therapy, but the wrist is still feeling it. It will heal completely. Just takes time. Regarding the HRT. Nope. The fucker actually never returned my last phone call and they actually added $25 late fee to my bill. Then his office sent me a letter stating I either pay something or I get sent to collections. Now the little POS has pissed me off.
-
The body is beat up....and bad. I feel old. LOL I need a break. I have never felt like this with the bodybuilding. The shoulder is getting better because of the therapy, but the wrist is still feeling it. It will heal completely. Just takes time. Regarding the HRT. Nope. The fucker actually never returned my last phone call and they actually added $25 late fee to my bill. Then his office sent me a letter stating I either pay something or I get sent to collections. Now the little POS has pissed me off.
SHOULDER WHATS GOING ON,,,UR VERY IN TUNED WITH SET BACKS,,I'M HAVING ISSUE TOO UPPER REAR BACK TO REAR DELT AND SHOULDER,DOWN ARM TO 1 THUMB LOOSING SENSATION,,,
-
3/25
Olympic
20 mins to find 1rm of Snatch - 145# Personal best for me!!
Strength
Conditioning
"Diane"
21-15-9
Deadlift #225
HSPU - modified with a band to allow me to perform the pushups.
Time = 4:21
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
Comments
- This is going to be a 'deload' week of sorts. I am just play beat the fuck up. I am thinking tonight I am going to just chill out and have a nice burger with some fries.
- I am getting better at the snatch. I still need to get the bar up faster and the hips under the bar faster. I am actually finding that if I pause for a brief second after its overhead and I am in the squat position. I probably could have gotten 150# but I just couldn't lock the arms out fast enough and in the proper position in order to land the lift.
-
SHOULDER WHATS GOING ON,,,UR VERY IN TUNED WITH SET BACKS,,I'M HAVING ISSUE TOO UPPER REAR BACK TO REAR DELT AND SHOULDER,DOWN ARM TO 1 THUMB LOOSING SENSATION,,,
Still the same shit as when I had the MRI. Its getting better. I have to do a lot of mobility prep before I train. I would caution that losing sensation is a sure sign of nerve entrapment. Get it checked out
-
3/26
Olympic
Strength
20 mins to find 1rm for High Bar Back Squat - 375#
Conditioning
Prep:
Row 500m at 75% intensity - rest 3m
Row 500m at 85% intensity - rest 4m
Row 500m at 90% intensity - rest 5m
Test:
Row 500m - all out
Time = 1:35
Comments
- Alright...a couple of things. The back squat is a personal best of sorts. I was worried that I was not going to ever be able to go heavy like that again. Its not 405 or anything like that, but still more than I have been doing. Can't wait for the full on programming to start. Still, it does suck recalling the days of repping with 405. *sigh*
- The row is ANOTHER personal record for me. I will look back, but my previous was 1:38. The :03 may not seem like much, but you would be amazed at the difference. This time I did not "shoot my wad" on the first :30. I kept a nice pace of 1:40/500m until I was about 300m in. Thats when I made the rowing strokes faster and longer.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
3/27 - Rest Day (worked on Double unders...getting better)
3/28
Olympic
Strength
Conditioning
"Isabel"
30 Snatches (power) w/ 135#
Time : 5:02
Comments
- I broke them up into 3 sets of 10 (with about a 15 - 20 second breather in between sets). The main thing that got me is getting the bar down from the over head position. I had to drop it and make sure that the bar didn't bounce too far away from me. I am sure if I see how others handle that problem I probably could shave about one minute off the time.
- Did another 25 mins of Double Under work. I am doing so much of it I feel like I need to have my foot adjusted. I am now able to do a couple of singles, then a double under, then singles, etc, etc. The most DU's I can string together is 3. Then I freak out and screw up my timing.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first
and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will
mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when
listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
3/29
Olympic
Strength
10min to establish 1rm on Push Press - 195#
1 attempt for ME on Muscle up - did not even try these
1 attempt for ME on Double under - I know this already. Its 3....I suck
10 min to establish 1rm on Bench Press - 295#
Conditioning
Row 2000K - 7:58
Comments
- I am happy with the push press. I have not had the strongest shoulders for as long as I can recall. Most I have ever done with dumbell military is 90x1 or 2. Pathetic
- The bench probably could be 300#. I was NOT going to push it. I am doing better with my shoulder and do not want to do anything that is going to cause any major set backs. The shoulders are not 100% yet, but they feel good enough for this. The programming I will be doing for the next eight weeks don't call for much heavy benching.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
3/30
Olympic
Strength
Conditioning
2012 Crossfit Regionals Event #4 (modified for masters) - 22:00 cap time limit
50 x 95# Back Squat
30 Pullups
30 x 95# Shoulder to overhead
50 x 65# Front Squat
30 Pullups
30 x 65# Shoulder to overhead
50 x 45# Overhead Squat
30 Pullup
30 x 45# Shoulder to overhead
Time- 26:24 :-[
Comments
- Looking at this, it would appear to be something that would not take more than 15 mins. Well, the way its done is this. You can only use one bar, which means you are responsible for loading the bar. There is no "rack", so the bar starts from the floor every time. The pullups are the things that kill your time. I did the first 50rep squats 'unbroken'. I took a couple deep breaths in the 50, but did not stop. The front squat did me in as well. I couldn't keep that front rack position. I should have warmed up my shoulders more. I broke the pullups into sets of 10. You just have so little in your tank going continuous like that. I laid on the ground for like 10 mins after doing this.
- I did some double under work after this. I think I am using too heavy of a rope. I did this one rope that had NO WEIGHT to it and managed to string 5 in a row. I am still getting thrown off when I string a few together. I have to learn to remain calm.
- Next Monday is going to be a BITCH! Its the start of my real time programming. Maybe I will upload a document of what I am going to be doing.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
4/1
Olympic
7x1: 3-Position Snatch (r:60s) - 95x1, 115x1, 1, 1, 125x1, 1, 1
3x3: Snatch Pull (r:60s) - 185 x 3, 3, 3
3x3: Heaving Snatch (r:60s) - 105x3, 3, 115x2
Strength
3 x ME HSPU (r:60s) - 10, 10, 8
3x15 Reverse Hyper Extension (r:60s) - 15, 15, 15
Conditioning
12 min AMRAP
a) 5 x 165# Power Clean
b) 10 T2B
c) 15 20# Wall Ball
4rds + a
Comments
- I was suprised at how easy the snatch weight was, but was destroyed at how hard the 3-position set was.
- The heaving snatch also was somewhat easier than expected, but I was trashed by this point
- I moved my hands out wider with the HSPU and only stopped at 10 because I thought my shoulder would start hurting.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
This week's routine:
-
4/2
Olympic
7x1: 3-Position Clean + Jerk (r:60s) - 135x1, 1, 1, 1, 145x1, 1, 1
Strength
3x5 Push Press (r:60s) - 135x5, 5, 5
3x5 Pendlay Row (r:60s) - 185x5, 5, 5
3x5 Squat (r:2m) - 255x5, 5, 5
3x3 Squat (r:2m) - 285x3, 3, 3
Conditioning
2 Min x Distance Handstand walk - 5ft. (wow...pathetic)
3 rounds for total reps of:
1:00min ME KB swing 53# - 30, 28, 26
Then Rest 30s
1:30min ME Burpee Box Jumps 30″ - 15, 13, 13
Then Rest 30s
2:00 ME Row for Distance - 480m, 488m, 494m
Then Rest 30s
Comments
- The handstand walk will probably be removed and replaced with just a handstand hold. I feel that if you can't even hold a handstand, how can you do a walk.
- The 3-position clean SUCKED. It beats the shit out of your hands because you aren't putting the bar down. I have a nice rip in a finger pad from yesterdays snatches. The way these are done is that you do all three cleans, and then you do a jerk to finish. The cleans are progressive (just like the snatches were : floor, 1" above floor, from the hips). You still do a squat with it, just varying the height that the bar starts at.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
4/3
Rest day....NEEDED IT
4/4
Olympic
Snatch (From Blocks - just above knee) - 7x1 (r:60s) : 95x1,1, 115x1, 1, 125x,miss, 1, 1
Clean (From Blocks - just above knee) - 7x1 (r:60s) : 125x1, 1, 1, 135x1, 1, 155x1, 1
Strength
Conditioning
Run 5K - Time : 34:03
Comments
- I think I finally found the correct hand position for the cleans. The cleans were actually easier than the snatches.
- The 5k was, shall we say, PATHETIC. I hate running. I have always hated running. My shirt was soaked when done. I didn't stop sweating for the next 3hrs after this. Unreal
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
4/5
Olympic
20 Mins to establish 1rm Snatch - 160#
20 mins to establish 1rm Clean & Jerk - 210#
Strength
Pause Front Squats - 75% of 1rm (EMOM for 7 mins, pause 2 - 3 seconds in hole) : 205#x2, 2, 2, 2, 2, 2, 2, 2
Conditioning
"Jackie"
1000M row
50 Thruster (45#)
30 Pullups
Time : 10:05
Comments
- All I can say is that I am freaking out. Thats a 15# increase in my weights for both snatch and C&J in under 1mo. I like the snatch so much more than the C&J. The hand position change for C&J helped from a couple of days ago. I am getting better at the fast pull from the floor and not lagging with it. Also, the fast drop down to the squat position for both movements is getting better. I wrap my left knee and am finding that I am in less pain than I normally would. The wrist wraps also help a ton. Tomorrow I am going to work on some double unders at the gym I need to get these down.
- Oh, and the front squats SUCKED after doing the olympic movements. I will probably always hate them.
- I looked back at my last Jackie time and I was WAY slower. It can only be from all the stuff I did previously. I did well on the row (about 3:19 for the 1000m) but the thrusters kicked my ass.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
Well, fuck all!!! I am fighting off something. Sunday night I couldn't get warm. I slept with sweatshirt and warm up pants. Normally when I am not feeling good I will debate if I am going to train. Monday I legitimately had no desire to train. I did train this morning, but didn't get through it all. Strength wasn't there nor was there the drive. I went home and slept from noon till about 2:15. Unreal! Going to take about two weeks just to come back to where I was on Saturday.
-
Hey krank, whats your training philosophy? Do you train for strength? Any sample week routine? Meanwhile, im gonna browse previous pages of the log.
-
Meso,
The previous page had the training for the last week. I am probably going to do that for every week from here on out. Probably not as .jpg but as a pdf. Anyway, my philosophy now is different than when I was bodybuilding. Are you referring to my training now or then? Here is a link to a version of the PHAT training that Layne Norton likes. I modified it somewhat:
http://www.getbig.com/boards/index.php?topic=465905.msg6702797#msg6702797
-
4/9
Olympic
Snatch Deadlift + Low Hang Snatch - 7x2 (1+1) (r:60s) : 115x2, 2, 135x2, 1, 115x2, 2, 2
Snatch First Pull - 7x3 (r:60s) : 185x3, 225x3, 3
Snatch Grip Shoulder Press - 3x5 (r60s) : 65x5, 5, 5
Strength
ME T2B - 3 sets (r:60s) : 10, 7, 6
Reverse Hyper Extension - 3 x 10 (r:60s) : 10, 10, 10
Conditioning
Comments
- Today was a complete waste. I should not have come in. I was feeling like shit already from the last two nights of not sleeping. Body was run down. I had major SI joint pain which made doing the snatches ABSOLUTELY miserable. I mailed it in on the 'strength' part of the workout.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
4/10 - 4/11
Sick
4/12
Olympic
Strength
Deadlift - 7x2 80% 1rm (r:60s) - 385 x 2 (all sets)
Bench Press - 7x3 75% 1rm (r:60s) - 225 x 3 (all sets)
Pullup w/ tempo - 3x5 (33x, r:60s) : +5# x 5, 4, BW x 4
GHR - 3 x 10 (r:60s) : BW x 10, 10, 10
Conditioning
Comments
- I Just took last week Friday's workout and scaled it back a little. I had only about 50% of the motivation to train. By the time I got done I was happy I went through with it. I did go through the workout at a slower pace between exercises. I would have had this stuff all done in about 30 - 40 mins. This took me about an hour. I will pick up the intensity tomorrow.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
4/13
Olympic
5 Attempts to find 1RM for :
'Bear Complex'
Clean - 1 rep
Front Squat - 3 reps
Jerk - 1 rep
Back Squat - 3 reps
BTN Jerk - 1 rep
1rm = 185#
Strength
Conditioning
3 Rounds for time
9 Kipping pullups
7 Power cleans - 135#
Time = 6:44
500m Row = 1:30 PR
Comments
- The bar complex is done like this : once you clean the bar, the bar can not touch the ground until you do another clean. So, the way you do this is : do a full clean, keep bar on shoulders (front rack) and do the 3 front squats, then do a jerk, lower bar down behind neck and do 3 back squats, then do another jerk from behind the neck.
- I got another PR with the rowing. I am not sure I will get it down to 1:25. That 1:30 takes so much out of you. I was panting for about 10 mins afterwards. Hopefully I didn't fuck myself by doing all this right after being sick.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
This is what my current week will look like:
http://www.megafileupload.com/en/file/412030/Wk-3-pdf.html
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4/15
Olympic
Snatch Deadlift + Low hang snatch (1" off floor) - 7x2 (1+1) (r:60s) : 95x2, 2, 115x2, 2, 2, 125x2, 135x1
Snatch First Pull - 3x3 (r:60s) - 225x3, 3, 3
Snatch Grip Push Press - 3x5 (r:60s) - 65x6, 85x5, 105x5
Strength
T2B - 3xME (r:60s) - 10, 8, 6
Reverse Hyperextension - 3x10 (r:60s) - 10, 10, 10
Conditioning
2 Rounds for reps:
1Min Rope pull - Lv.4
-then-
a) 7 Hanging Snatches 95#
b) 14 HSPU
c) 50 Rope jumps
Round #1 : 146', 1+b (12 of them)
Round #2 : 141', 1+b (6 of them)
Finish off with another 1 min Rope Lv 4. : 148'
Comments
- First off I had to do this workout at 8:30 pm. I HATE training that late. Thanks to a good friend, I actually worked out. The day was shitty and I was just going to go home and say 'fuck it'.
- I realized I was doing the snatch grip push presses wrong. I was doing them in front of the neck. Um, dipshit you are supposed to hold the bar as if in squat position and do a push press. Much easier.
- The conditioning with the rope was supposed to be climb the 15' rope as many times as possible, but we don't have that so I went to the rope machine we have (pictured earlier in this thread) and just did it for a minute and recorded overall distance.
- I used wrist STRAPS for the hanging snatches. I started out with 135#. Nope. Too heavy
- The conditioning called for double unders....that will have to be changed. LOL
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
4/16
Olympic
Clean Deadlift + Low hang clean (1" off floor) + jerk - 7x2 (1+1+1) (r:60s) : 115x2, 2, 135x2, 2, 2, 155x2, 2
Strength
Push Press - 3x5 (r:60s) : 135x5, 5, 155x5
Pendlay Row - 3x5 (r:60s) : 205x5, 5, 5
Squat - 3x5 (r:2min) 75%1rm : 280 x 5, 5, 5
Squat - 3x3 (r:2min) 85%1rm : 315 x 3, 3, 3
Front Squat - 5x2 (r:90s) pause 5 sec in hole : 135x2, 2, 155x2, 2, 165x2
Conditioning
2 Rounds for time
Run 400m
-then-
5 Rounds of
a) 5 Pullups
b) 10 Push ups
c) 15 Squats
Time : 17:38
Run another 400m
Comments
- I didn't get into the gym until about 11:30am. I was still a little trashed from yesterday. So damn beat up
- I HATE FRONT SQUATS. All I need to say
- Oh, and I also hate running. Enough said
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
4/17
Rest Day
-
In case there are those that want them...
Week #1 : http://www.filedropper.com/week1
Week #2 : http://www.filedropper.com/week2
-
4/18
Olympic
Snatch from blocks (just above knees) - 5x2 (r:60s) : 115x2, 2, 125x2, 2, 2, 1
Clean from blocks (just about knees) - 5x2 (r:60s) : 125x2, 135x2, 155x2, 2, 165x2
Strength
Conditioning
7min AMRAP
8 Push Jerk 135#
10 T2B
40 Rope Jumps
Rounds : 3
-then-
1 Min AMRAP
UB Hang Power Cleans #135
Reps : 11
Comments
- The stuff from the blocks does not seem difficult at first, but you really have to generate a lot of speed to do it right.
- The conditioning really did wipe me out. I used straps for the hang power cleans. I knew there was no way my hands woudl survive nor would my grip
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
4/19
Olympic
Strength
Top Pull Deadlift - 5x2 @ 90% (r:60s) : 405x2, 2, 2, 2, 2
Bench w/ bands - 5x3 @ 55% Bar + 25%band (r:60s) : 165x3, 3, 3, 3, 3
UH Pullups w/ tempo - 3x5 (33x) (r:60s) : +10x5, 5, 4
GHR - 3x10 (r:60s) : 10, 7, 4
Conditioning
Done for total time -
30 KB Swing - 30#
30 Wall Ball - 20#
30 C2B
Row 1K
20 KB Swing - 30#
20 Wall Ball - 20#
20 C2B
Time : 18:55
Comments
- The deads aren't too bad, just awkward starting from off the rack, then having to re-rack at the end
- I HATE benching. It wasn't too bad, but it really felt like shit on the left shoulder. I don't know if I used the wrong bands or just the instability of the bands but my AC joint felt like shit afterwards
- UH Pull ups after benching was not too fun
- I have no idea what happened on the GHR. I had nothing left in my hamstrings. I don't think the deads killed it for me.
- In the conditioning the pull ups sucked. I had to break the first one up like this - 10, 5, 5, 4, 2, 2, 2. The second 20 went like this - 5, 5, 4, 2, 1, 1, 1, 1. I had nothing left in me.
- I did learn a valuable lesson. Don't have a coffee in the morning, then a monster drink before you THINK you are going to workout along with your pre-workout meal with carbs, then NOT go workout, not have any carbs before you train 7hrs later coming off the stimulant buzz.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
4/20
Olympic
5 Attempts to find 1RM for :
'Bear Complex'
Clean - 1 rep
Front Squat - 3 reps
Jerk - 1 rep
Back Squat - 3 reps
BTN Jerk - 1 rep
1rm = 195
Strength
Conditioning
3 Rounds for time:
9 Muscle Ups
7 Snatch (full) #115
Time : 14:55
Comments
- The complex is done without setting the bar down from start to finish.
- I did the same workout for the Olympic because of being sick last week. I did fuck up a little on going from the first jerk to the back squat. I lost focus on where the bar was and lost control bringing it down. I rounded my lower back when catching it as the bar came down almost on the bottom of my neck. Just became to aprehensive on dropping it down and 'catching' it with what they call 'soft knees'
- The conditioning is what last saturdays SHOULD have been. I was beat up after this. The workout called for 85% of my 1rm for the snatch. That would have been 135#, but in doing the first two...I would have been there for 20mins+
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
4/21
Rest Day
Did some double under work at the gym. I can get 5 in a row and I go to shit. Well, here is the following weeks workouts:
http://www.filedropper.com/week4
-
Just letting you know I am still following your training log Krank. Even if I am quiet I am still here.
-
I expect you to be doing it too!
-
4/22
Olympic
Low Hang Snatch (1" off floor) - 5x3 (r:60s) : 115x3, 3, 135x3, 3, 2
Snatch First Pulls + Hang Snatch Pulls - 3x3(1+1) (r:60s) : 135x3, 155x3, 3
Snatch Grip Push Press + OHS - 3x3 (1+1) (r:60s) : 95x3, 115x3, 125x3
Strength
GHD - 3x20 (r:60s) : 20, 20, 20
"Nose & Toes" Handstand Hold - DNP
Conditioning
For time:
60 Rope Jumps
3 Power Cleans @ 155#
30 Wall Balls 20#
6 Power Cleans @ 155#
15 T2B
9 Power Cleans @ 155#
15 T2B
6 Power Cleans @ 155#
30 Wall Balls 20#
3 Power Cleans @ 155#
60 Rope Jumps
Time = 13:02
Comments
- Snatch First Pulls are done like this : Pause for 3 counts at the top of the first pull. Then, from the hang position (end of the first pull), perform a snatch pull.
- With the Snatch grip push press I was a little apprehensive again about dropping the weight down to the back of the shoulders. Luckily I didn't turn myself into an accordian
- I did not do the handstand holds. I was feeling very beat up and knew that my low back was not going to feel good.
- Again, the rope jumps SHOULD have been double unders. We know how long that would have taken with my skill set at this point.
- The programming called for 185# for the power cleans. I had to scale it back for myself.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
4/23
Olympic
Low Hang Clean + Jerk - 5x3+1 (r:60s) : 135x3, 3, 145x3, 3, 155x3
Strength
Push Press - 3x3 (r:60s) : 155x3, 165x3, 3
Pendlay Row - 3x5 (r:60s) : 205x5, 225x 4, 3
Squat - 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% (r:1-2m) : 260x5, 280x5, 300x3, 315x3, 335x2, 2, 1
Conditioning
For time:
50 Burpees
20 Front Squats 155#
50 Burpees
Notes: Fronts Squats must be taken from the floor.
Time : 15:40
Comments
- I will say that I am not a fan of the low hang olympic movements. I would rather do them off the floor.
- The squats didn't feel real good. The low back was the factor. I had almost nothing left for the last set at 90%
- I scaled the front squats. They were supposed to be 70% of 1rm. I would have been there all day. My reps for them even scaled went like this : 5, 3 (poor grip), 7 (took a bit of rest), 5
- I will say that it is NOT a good thing to laugh during the burpees. My buddy was there to 'count' them and as slow as I was going he said "damn, I better not fall asleep"
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
I expect you to be doing it too!
Oh ;D
-
4/25
Olympic
High Hang Snatch - 7x1 (r:60s) : 105x1, 1, 120x1, 1, 1, 125x1, 1
High Hang Clean & Jerk - 7x1+1 (r:60s) : 125x1, 1, 135x1, 1, 145x1, 1, 165x1
Strength
Conditioning
7 Rounds for total time
100m Shuttle run (10m distances)
14 KB Snatch (7/arm) - 25# dumbell
14 C2B Pullups
Rest 1:1
Total Time : 23:09
Comments
- The "rest 1:1" means that you rest as long as it took you to do the round. The shuttle runs got done at a somewhat slow pace because my hanstrings were toast from the olympic work. Each one was about 0:34sec. The other bitch was the pullups.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
4/26
Olympic
Strength
Top Pull Deadlifts - 2X3 @ 75%, 2X2 @ 80%, 3X1 @ 95% (r:60s up to 80% / 2mins for 95%) : 335x3, 3, 360x2, 2, 425x1, 1, 1
Bench w/ Bands - 60% 1rm bar + 25% 1rm bands 7x3 (r:60s) : 180x3, 3, 3, 3, 3, 3, 3
Strict Pullups - 3 x ME (r:60s) : 10, 7, 5
GHR - 3x10 (tempo - 50x) (r:60s) : 8, 4, 3
Conditioning
5 minute AMRAP of:
a. 5 Bar Muscle-Ups
b. 15 Over-the-Box Jumps 20″ (no touch on top)
*Rest 1 minute.
2 minute AMRAP of:
Ring Dips
Part #1 - 2 + a(3)
Part #2 - 25
Comments
- Doing the pullups yesterday then the benching today had my shoulders aching. Not sure how smart it was doing them both back to back.
- I had NOTHING for the muscle ups. I could not get the kip up to pushing myself up. The box jumps sucked as well.
- I will say it again, and again, and again....I HATE benching. My left shoulder did not like the benching. Especially the bands.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
4/27
Olympic
20 Mins to find 1rm Snatch - 170# - PR
20 Mins to find 1rm Clean dn Jerk - 220# - PR
Strength
Front Squats - 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% (r:1-2 min) : 190x5, 205x5, 220x3, 230x3, 245x2, 2, 2
Conditioning
For Time:
9 KB Thrusters - 35#/ hand
9 K2E
500m Row
18 KB Thrusters - 35#/hand
18 K2E
500m Row
9 KB Thrusters - 35#/hand
9 K2E
Time : 7:22
Comments
- Holy shit...I can't believe how much the olympic stuff is going up. I was hoping for 175# on snatch, but I will take another 10# on each from last time.
- I received my Rehband knee sleeves. They kept my knees SUPER warm during the olympic lifts. The front squats still fucked with my left knee. I hate them SOOOO much
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
4/28
- Worked on Double unders. Managed 8 in a row. Mentally you just start losing the timing.
- Swam 1500yds (broke up up into some 50's and some 100's because of number of people in a lane)
-
Sorry..forgot to upload Week #5
http://www.filedropper.com/week5
-
4/29
Olympic
Snatch First Pull + Hang Snatch - 7x2 (1+1) (r:60s) : 115x2, 2, 125x2, 135x1, 2, 2, 140x2
Hanging Snatch High Pull - 3x5 (r:60s) : 115x5, 5, 135x5
Snatch grip push press + OHS - 3x3 (1+1) (r:60s) : 135x3, 3, 3
Strength
T2B - 3xME (r:60s) : 12, 10, 8
Conditioning
3 rounds for total working time of:
Run 400m
25 Wall Balls 20#
Time : 15:16
Comments
- The first olympic movement is performed like this : a pull to the knees (i.e. First Pull), a 3 second pause at the knees, then a Snatch from the hang position (at the knees)
- The running SUCKED. I hate running so much. My ankles were beat to hell from yesterdays rope jumping.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
4/30
Olympic
Clean First Pull + Hang Clean + Jerk - 7x2 (1+1+1) (r:60s) : 115x2, 135x2, 2, 155x2, 2, 175x2, 2
Strength
Push Press - 3x5 (r:60s) : 155x5, 165x5, 175x5
Bent Row (supinated grip) - 3x5 (r:60s) : 205x5, 5, 4
Squat - 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% (r:2-3min) : 300x5, 315x3, 335x2, 335x1, 1
Pause Front Squat - 5x2 (x5x) (r:90s) : 155x2, 165x2, 2, 2, 2
Conditioning
5 Rounds total reps :
1 Min of 5 Power Cleans 155# w/ remainder of time for ME split jerks
1 Min ME Burpees
Totals 5/15, 3/13, 3/11, 3/11, 3/10
Comments
- The first olympic movement is performed like this : a pull to the knees (i.e. First Pull), a 3 second pause at the knees, then a clean from the hang position (at the knees) and then a jerk
- I should have scaled the weight for the conditioning. The 155 power clean wasn't the issue, it was the jerks afterwards
- Did I already mention that I HATE front squats??
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
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5/2
Olympic
High Snatch (from about the waist) - 7x2 (r:60s) : 115x1, 1, 125x1, 1, 130x1, 1, 135x1
High Clean + Jerk - 7x2 (1+1) (r:60s) : 135x1, 155x1, 1, 165x1, 1, 175x1, 1
Strength
Conditioning
7 Rounds:
For 2 mins do:
Row 20 Cals
12 Lateral Box Jumps 20"
ME HSPU
- Rest 1min after each round
Totals (for HSPU) - DNF, 5, 5, 7, 4, 7, 9
Comments
- Demo Video for 1st olympic movement : Demo Exercise #1 (http://vimeo.com/43857364)
- Demo Video for 2st olympic movement : Demo Exercise #2 (http://vimeo.com/43859850)
- The first round of conditioning I got screwed on time as I didn't have the rower set right for calories so I went a little slower than I should. Also, the ones where I got 7 or 9 reps for the HSPU I found the 'grove' for doing the rower.
- The lateral box jumps were not as hard as I thought they would be.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
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HAVEN'T FORGOT ABOUT U LOL,,,NICE SETS HERE DUDE,,HOW YA FEELING OVERALL,STILL ON HRT,,,
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Overall I am not feeling too bad. I got myself some knee sleeves (Rehband) and Thursday I finally got my olympic lifting shoes (the Adidas ones - $75). Damn knee sleeves were $42/ea. WTF. I will say this, they do keep your knees warm and I am not getting as much of the sharp pains in the knees. I am actually glad I didn't go with the shot in the knee this past February. As far as the HRT goes. I since telling that Doc to fuck himself, I haven't been on. I can feel it. I think I am going to go back to my original Doc. At least she was honest about things and listened to me. I am still fighting with the bill from that place. They are getting $5/mo from me...nothing more.
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5/3
Olympic
Strength
Top Pull Deadlift - 5x3 @70% 1rm (r:60s) : 315x3, 3, 3, 3, 3
Bench Press - 5x3 @70% 1rm (r:60s) : 215x3, 3, 3, 3, 3
Conditioning
For time -
Run 800m
30 Muscle Ups (bar)
Run 800m
Time = 17:52
Comments
- Thank god for an easy day today on lifting. The bench still sucked. Hated every minute of it.
- The conditioning sucked because...well, the damn running. Also, doing the muscle ups on a pull up bar that had the rubber coating SUCKS. Slows you down as you transition from the kip to the press above the bar.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
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5/2
Olympic
High Snatch (from about the waist) - 7x2 (r:60s) : 115x1, 1, 125x1, 1, 130x1, 1, 135x1
High Clean + Jerk - 7x2 (1+1) (r:60s) : 135x1, 155x1, 1, 165x1, 1, 175x1, 1 http://vimeo.com/43859850 (http://vimeo.com/43859850)
Strength
Conditioning
7 Rounds:
For 2 mins do:
Row 20 Cals
12 Lateral Box Jumps 20"
ME HSPU
- Rest 1min after each round
Totals (for HSPU) - DNF, 5, 5, 7, 4, 7, 9
Comments
- Demo Video for 1st olympic movement : Demo Exercise #1 (http://vimeo.com/43857364)
- Demo Video for 2st olympic movement : Demo Exercise #2 (http://vimeo.com/43859850)
- The first round of conditioning I got screwed on time as I didn't have the rower set right for calories so I went a little slower than I should. Also, the ones where I got 7 or 9 reps for the HSPU I found the 'grove' for doing the rower.
- The lateral box jumps were not as hard as I thought they would be.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
very intresting workouts. I like to take a look here now and again and as i wrote before i like your individual style of training.
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Thanks. Its not so individual style...whats funny is that I think my back is looking better than when I was doing the 'bodybuilding' training. Adding the swimming in on Sunday is nice. You don't know how much it takes out of you when you swim 10 x 100yd
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Thanks. Its not so individual style...whats funny is that I think my back is looking better than when I was doing the 'bodybuilding' training. Adding the swimming in on Sunday is nice. You don't know how much it takes out of you when you swim 10 x 100yd
yes.. i go now and again to the local baths.. love the massage effect of the whirlpool... swimming is great for flexibility and overall fitness... great to stretch the shoulders on the back stroke..
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yes.. i go now and again to the local baths.. love the massage effect of the whirlpool... swimming is great for flexibility and overall fitness... great to stretch the shoulders on the back stroke..
Can't stand the whirlpool. I get too damn hot in it. I survive for maybe 2 mins and then I am done. Steam rooms...forget it, I can't breath. I just do some freestyle when I swim. I found that I was exerting too much energy with the backstroke. Want this to be an active rest day.
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5/3
Olympic
20 Mins to Establish 1rm for Snatch - 175# - NEW PR
20 Mins to Establish 1rm for Clean and Jerk - 225# - NEW PR
Strength
Front Squat - 5x3 @ 75% 1rm (r:60s) : 225x3, 3, 3, 3, 3
Conditioning
3 Rounds for total reps:
1 min Front Squat 135#
1 min HSPU
1 min 24kb KB Swing
1 min Strict Pullups
1 min rest
Total reps = 189 (r1 = 15/8/29/13), (r2 = 9/9/27/14), (r3 = 14/10/27/14)
Comments
- Thats a 25# increase in the olympic lifts in 3 weeks. Crazy
- I was worried when I did the snatch. I failed once at 175. Was slow as fuck on the pull. The second one I just told myself to keep the bar close to the body and drop fast
- I wasn't going to go for a PR in the clean and jerk, but the 225# was nagging at me.
- I am thinking I should re-evaluate form on front squats. The 225 was a BITCH with trying to hold it like the Clean and jerk.
- The conditioning just had to front squats. FML. I was dripping with sweat after the 3rd round. The HSPU were done with a mat between two olympic 45# plates. Made sure to go down far enough.
- I do think the shoes made a big difference. I have to get my head on straight with pulling that weight faster on both Olympic lifts.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
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5/5
Here is the workouts for week #6: http://www.filedropper.com/week6 (http://www.filedropper.com/week6)
At the end of the week you start doing the "Open" workouts that will qualify you for the Regionals. I am sure some will laugh at the workout on Friday...but this is what my goal is. We shall see how well I do.
For today its just some swimming then go see Ironman 3. Maybe I will splurge and see if there is a massage somewhere. Lord knows I need it.
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yes.. i go now and again to the local baths.. love the massage effect of the whirlpool... swimming is great for flexibility and overall fitness... great to stretch the shoulders on the back stroke..
I am gathering a whirl pool is what we call a spa here? I don't do any swimming pools. I only swim in the ocean.
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5/6
Olympic
Snatch First Pull + Hanging Snatch - 10x1 (r:60s) : 115x 1, 1, 1, 135x1, 1, 1, 145x1, miss, 1, 150x1, 1
Hanging Snatch Pull - 3x5 (r:60s) : 135x5, 5, 145x5
Snatch Grip Push Press + OHS - 3x3 (1+1) (r:60s) : 135x3, 2, 145x3
Strength
GHD - 3x25 (r60s) : BWx25, 25, 25
Conditioning
3 min AMRAP Burpees = 45
-rest 2mins-
5 mins AMRAP of
a) 10 Double Unders
b) 15 Power Cleans 75#
Total = 2 + b(5)
Comments
- I used straps on the hanging snatch pulls. Was weird, but it also didn't play with my grip
- My program called for 30 Double Unders. I would have used all 5 mins getting that. I dropped it to 10 just to force myself to do them
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
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5/7
Olympic
Clean First Pull + Hanging Clean + Jerk - 10x1 (r:60s) : 135x1, 1, 155x1, 1, 175xmiss, 1, 1, 185x1, 1, 1
Strength
Push Press - 3x3 (r:60s) : 165x3, 175x3, 185x3
Bent Row (underhand grip) - 3x5 (r:60s) : 205x5, 215x4, 4
Squat - 2x5x260 (r:45s), 2x3x280 (r:45s), 3x1x300 (r:30s)
Conditioning
3X200m Run – rest 1:1
3X200m Run – rest 1:1.5
3X200m Run – rest 1:2
DNC
Comments
- With the squats, you do the combined sets WITHOUT racking the weight. Meaning for the 45 or 30 secs you stand there with the weight on your back. NOT comfortable.
- I did miss on one of the C&J...I don't have that damn front rack position. FUCK!!!!
- Unfortunately I had to go to another office this morning so the workout had to come at night. By the time I got done all the schools had shut the lights off and so I couldn't do the run. Was highly peeved!!!
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
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5/8
I normally rest on this day, but since I fucked up on the running last night I decided to incorporate some swimming into it. Here is what I did:
3 x 50m (r:1-1)
3 x 50m (r:1-1.5)
3 x 50m (r:1-2)
4 x 25 all out sprints. (r:60s)
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5/9
Olympic
Low Hang Snatch (3sec pause) + Vertical Hi-Hang Snatch - 7x1 (1+1) (r:90sec) : 115x1, 1, 125x1, 1, 1, 135x1, miss - high
Low Hang Clean (3 sec pause) + Vertical Hi-Hang Clean + Jerk - 7x1 (1+1+1) (r:90s) : 115x1, 135x1, 1, 1, 145x1, 1, 155xmiss-jerk
Strength
Conditioning
1 minute ME Muscle-Ups
Total = 6
*Rest 1 minute.
3 rounds for time of:
5 HSPU
15 Double-Unders
5 Push Jerks 135#
Time = 6:12
*Rest 1 minute.
1 minute ME Muscle-Ups
Total = 5
Comments
- This olympic day SUCKED. I got done with both and my elbows were fucked. Even using straps on the snatch wasn't enough to stop the ache in the elbows.
- I missed on the snatch because I was so damn tired from the previous sets.
- I missed on the last jerk because the bar just smacked my collar bone and I couldn't reset the bar without pain. For most of the day it was swollen. I was about to take an xray of it to make sure I didn't have a break but the swelling has come down.
- I did my previous UB record for rope jumping. I did 13 in a row. My goal for end of may is 20 in a row
- The muscle ups suck because I don't have the right kind of bar.
- I dropped the wall walk because of elbows. The same goes for the weight on the Push Jerks.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
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5/10
CF Games Open WOD 13.1
Olympic
Strength
Movement prep for 13.1
1) Every 30 seconds for 2 minutes (10 total reps):
1 Power Snatch + 1 Full Snatch (squat) @ 75# (touch and go reps)
2) Every minute on the minute for 2 minutes (6 total reps):
1 Power Snatch + 1 Full Snatch (squat) @ 135# (touch and go reps)
3) Every 10 seconds for 1 minute (14 total reps):
2 Burpees (13.1 standard) as fast as possible
Conditioning
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75# Snatch, 30 reps
30 Burpees
135# Snatch, 30 reps
20 Burpees
165# Snatch, 30 reps
10 burpees
210# Snatch, as many reps as possible
Comments
- I made sure I read through how Rudy with Outlaw Crossfit said to do the workout today. I made sure the burpees stayed at about a 4 - 5sec pace per one. The one thing I know I did wrong was the first set of Snatches. I stayed too upright and ended up torching my shoulders a little. My goal was to get through to the 20 burpees (150 total reps). I did it. Now I am kicking myself for not even getting one rep of the 165# snatches.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
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When I combined the totals for the previous attempt at 13.2 and with what I did with 13.1, I looked at the national rankings. I would be in 16th place for my current age group (40 - 44), and if I held up strength and got NO BETTER I would be tied for 6th place in the 45 - 50 age group (which I will be in next year). I am excited to do the 13.2 again to see how this would change...and then do the remaining workouts.
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5/11
Olympic
15 minutes to establish a 1RM Clean & Jerk. - PR 230!!!
Strength
15 minutes to establish a 1RM Front Squat. - Thanks to the improved front rack - PR 285!!!!
Conditioning
*With a running clock…
3 rounds for time of:
50 Double-Unders
25 Wall-Balls
10 Muscle-Ups
Time - 19:21
(If you finish this effort in less than 12 minutes, rest until the clock reaches 12 minutes.)
2 minutes ME Rope Climbs 15′
Rest 1 minute.
2 minutes ME Row for Calories
Calories - 37
Comments
- I could not believe how much better the cleans felt with the improved front rack position. I biffed a couple of times with the actual clean because I wasn't letting the bar come up far enough before dropping underneath. When I did it right I was suprised at how much easier the bar sat on my shoulders rather than collar bones.
- I made myself do the 50 double unders in the conditioning. The whole thing took longer, but I was not going to pussy out. I did up my personal best UB set to 17. My ankles are kind of fried right now, so I have to figure out what I am doing wrong there.
- I also did not do the rope climb as we don't have a rope like that at the gym.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
Additional:
I am starting to work more on improving my front rack position. I did a few of these prior to my workout and I can say they made a SHIT TON of difference. If you want to get your front squat better (I can speak from experience) watch these two videos:
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5/12
Went and swam this morning. Warmed up for about 100m. Then did about eight 50m sprints. I started to think why I was doing sprints. Stupid stupid stupid. Active rest day. So I did another five or six 50m casual (75% intensity) swims. I didn't flip turn, just a touch of the wall, breath every four strokes, easy. On one of the misses yesterday my hand/thumb bent weird. I didn't think anything of it but my ring finger knuckle feels strange. I am going to xray it tomorrow and see what shows up. Hard to make a full contracted fist. Anyway...here is this coming weeks training. I tried one of my earlier links and they don't work. Hope this one does:
http://www.megafileupload.com/en/file/417924/Week--7-pdf.html
If anyone actually does try and download this and can't get it to work, let me know.
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5/12
Went and swam this morning. Warmed up for about 100m. Then did about eight 50m sprints. I started to think why I was doing sprints. Stupid stupid stupid. Active rest day. So I did another five or six 50m casual (75% intensity) swims. I didn't flip turn, just a touch of the wall, breath every four strokes, easy. On one of the misses yesterday my hand/thumb bent weird. I didn't think anything of it but my ring finger knuckle feels strange. I am going to xray it tomorrow and see what shows up. Hard to make a full contracted fist. Anyway...here is this coming weeks training. I tried one of my earlier links and they don't work. Hope this one does:
http://www.megafileupload.com/en/file/417924/Week--7-pdf.html
If anyone actually does try and download this and can't get it to work, let me know.
It didnt work for me.
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Thats odd, I had to download it at work because I forgot my sheet and it worked fine.
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5/13
Olympic
3 First Pulls + Hang Snatch - 7X1 (3+1) (r:60s) : 115x1, 135x1, miss, 1, 155x miss, 1, 1, 1
Strength
Strict T2B - 3X10 (r:60s) : 10, 10, 10
“Nose & Toes” Handstand Holds - 3XME (r:60s) - DNP
Conditioning
10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 95#
3 Burpee Box Jumps 36″
3 C2B Pull-ups
6 Hang Clean to Thrusters 95#
6 Burpee Box Jumps 36″
6 C2B Pull-ups
9 Hang Clean to Thrusters 95#
9 Burpee Box Jumps 36″
9 C2B Pull-ups
12…
(i.e. if you actually get past 9, you keep going with 12, 15, etc)
Total "reps" = 63
Comments
- For the olympic lift, perform 3 first pulls then pause 3 second at the knees, then a hanging Snatch from knees. Do not let the bar rest on any portion of the leg before the Hang Snatch
- Something was wrong today. I couldn't get my turnover right. Also, my wrists felt like shit during this. I don't know if its how I wrapping my wrists or just the need for a break.
- I was supposed to use 135# for my thrusters on the conditioning but the way my elbows and wrist felt today. No chance. I was even going to use 115#, but feeling that was a bitch
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
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5/14
Olympic
Pause First Pull + Clean & Jerk - 7X1+1 (r:60s) : 135x1, 1, 155x1, 1, 1, 165x1, 1
Strength
Squat - 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% (r:2-3m) : 300x5, 315x3, 3, 335x1, 1, 1
1 1/4 Front Squats : 4X3 (r:90s) - DNP
Conditioning
3 minutes Max Distance Prowler Push @ 225#
Total = 14 x 10yds
-then (no rest)-
For time:
Row 20 Calories
12 Push Press 155#
20 Walking Lunges (steps)
Row 40 Calories
9 Push Press 155#
40 Walking Lunges (steps)
Row 60 Calories
6 Push Press 155#
60 Walking Lunges
DID NOT PERFORM THE 2nd PART OF CONDITIONING
Comments
- Pause 3 seconds at the knees, then a full Clean & Jerk. Do not release tension on the bar when returning to the floor after the Pause First Pull
- It took FOREVER to feel warmed up enough to do the first movement. Again...the elbows and wrists felt like shit. Just achy.
- After the cleans my elbows were trashed. I was NOT looking forward to doing much more of anything. I made a judgement call and decided to finish off the stuff in the workout that would involve the least amount of pressure on the elbows.
- The prowler was performed as a 10 yard shuttle (10 yards down, 10 yards back). Push high handles down, and low handles back.
- Made an appointment for a massage and went right there after showering from workout. Have to say, the therapist did a good job on my back, but she NEVER worked on my shoudlers, elbows, or wrists like I asked. She also did not work on my knees. This is why I nver get massages. They never listen to what you say. I didn't go in for a foo foo massage FFS!!!!!
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
Okay that's not a good massage Krank. Didn't really help where you needed it.
-
Yeah, the massage sucked. The put a credit on my account for another one, we shall when I use it. Its tough taking these days off. I asked my buddy in Arizona how often he takes days off and his simple response was "If I even think it, I do it. No question". So, I am debating holding off till Monday to resume training. I might still swim this weekend, just no sprints. Easy and relaxed.
-
Well, I think I am going to go in today and do some warming up and just gauge how I feel today. I am not going to train past 60% effort. Everything feels better, just not 100%. Then again, I am not sure I would ever feel 100%.
-
It's hard to train/give lesser than 100% of yourself when you are so used to always doing no less than that. Have a good train krank and if you feel that you need a couple more days off walk out and take them.
-
5/18
Olympic
Strength
DE Squat - 10x2 (r60-90s) : #225
DE Deadlift - 10x3 (r60-90s) : 275#
Conditioning
'Jackie'
For time:
1000m Row
50 45# Thrusters
30 Pullups
Time = 10:14
Comments
- The thrusters sucked because of wrist, so my time was off. I know I can be about 2 - 3 mins faster. I broke the stuff up into sets of 15 - 20. The pullups were broken up into sets of 10.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
5/20
Olympic
Snatch - 7x1 60% 1rm (r:60s) : 105# - all sets
Strength
T2B - 3x10 (r:60s) : 10, 10, 10
Conditioning
10 Mins AMRAP
a) 3 x 135# Power Snatch
b) 3 30" burpee box jump
c) 3 C2B
Each successive round you do 3 more (i.e., 6, 9, 12, 15,....)
Rounds = 12 x a
Comments
- I am going to repeat last weeks workout with slightly lower loads. My programming only calls for "as heavy as possible", so there is no percentages. I wish there was some of that. When I did the lighter or back off type of training with body building, it bugged me. With this, I am actually ok with it.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
5/21
Olympic
Strength
Conditioning
3 mins max distance 230# added to prowler. - 135yds
For time :
Row 20 Cals
12 Push Press #135
20 Walking Lunges
Row 40 Cals
9 Push Press #135
40 Walking Lunges
Row 60 cals
6 Push Press
60 Walking Lunges
Time : 19:16
Comments
- I am thinking I might try breaking up my conditioning work from the rest of the training. The conditioning often takes only about 10 - 15 mins and doing it after all the lifting is kind of a pain in the ass. So, why not do it in the mornings and then come back later to do olympic and strength.
- The prowler was performed as a 10 yard shuttle (10 yards down, 10 yards back). Pushing high handles down, and low handles back. I corrected last weeks
- The lunges are total steps. The worst part of this was the rowing. That shit just doesnt go as fast as you expect it to. I was averaging about 1:07 for every 20 cals.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
5/22
Olympic
Pause First Pull + Clean & Jerk - 7x1+1 (r:60s) : 115x1, 1, 1, 1, 135x1, 1, 1
Strength
Squat - 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% (r:2-3m) : 300x5, 315x3, 3, 335x1, 1, 1
1 1/4 Front Squats : 4X3 (r:90s) : 115#x3, 3, 3, 3
Conditioning
Comments
- Well, I didn't make it back yesterday to do my strength stuff. I will be doing it today (even though this is my usual off day)
- With olympic lift, pause 3 seconds at the knees, then a full Clean & Jerk. Do not release tension on the BB when returning to the floor after the pause first pull
- I feel it bears repeating...front squats SUCK. I kept everything light again today. We will see how the rest of the week goes.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
5/23
Olympic
High Hang Snatch - 5 x 3 (r60-90s) : 85x3, 105x3, 3, 120x3, 3
High Hang Clean + Push Jerk - 5x3+1 (r60-90s) : 115x3, 3, 3, 3, 3
Strength
Conditioning
For time :
Run 800m
40 KBS 35#
Run 800m
40 KBS 35#
Run 800m
Time : 16:05
Comments
Demo - High Hang Snatch (http://vimeo.com/48326360)
Demo - High Hang Clean (http://vimeo.com/48326361)
- I was a moron and decided to run outside. Nice 50 degrees and misting. Better than treadmill thoughl. I also found that it was a tad easier mentallly to do this.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
5/24
Olympic
Strength
Conditioning
Prep:
Take 15-20 minutes to work up to 5 Hi-Hang Snatches with 75% 1rm of Snatch
5-10 non-rebounding Box Jumps with 36″ box
5 sets of 2-3 rebounding Box Jumps with 24" box
CF Games Open WOD 13.2
MEN - includes Masters Men up to 54 years old
10 minutes AMRAP of:
5 x 115# Shoulder to overhead
10 x 115# Deadlift
15 24” Box jumps
Total Reps = 200
Comments
- Last time I did this, I got 274 reps. The only problem is that I did it for 12 mins, and I also used a rack for my push press and a seperate bar for deads. The difference in reps is obvious. I think I could have gotten about 220 reps if my shoulders hadn't been achy like they were. The should to overheads were not hard, just power cleaning it up to shoulders sucked.
- I did use the tip of not letting the bar drop down to floor once I was done with push presses in order to start deads, but I like the over under grip, so you kind of have to put it down in order to switch grip. I don't see a loss of anything more than 1 - 2 seconds from eact round.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
Olympic
20 Mins to establish 1rm Snatch = 170, missed 180.
20 Mins to establish 1rm C&J = couldn't perform
Strength
Front Squat - could not perform
Conditioning
75 PUll ups
w/ EMOM (Starting at 1:00) 3 x 135# Power Clean
(7 Min Max)
- Completed in 6mins
75 Lateral Burpees
w/ EMOM (Starting at 1:00) 3 x 135# Power Clean
(7 Min Max)
- 65 Reps at 7:00 min mark.
Comments
- I had a coach look at my snatch. He pointed out that I am still pausing at the end of the first pull. I didn't realize it, so we worked on me 'rebounding' a little before the first pull. Well, the 180 came up faster than expected and I couldn't lock it out. So, I know I have a 180 or 185 in me. Thats about all the positive that came out of todays training.
- I am at a loss about what to do about this wrist. I don't think its something serious, just an apprehensive with bending it back. I might take the next 4 weeks and work on my mobility of thoracic spine and do something to imporve my front rack position. This is getting to be re-god-damned-diculous
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
5/27
Olympic
5min EMOM - Snatch 115#
2min ME Snatch 115# - 10 reps
Strength
GHD - 3x20 (r:60s) : 20, 20, 20,
Free Handstand Holds - 3xME (max 60s) (r:60s) : max hold of 3 sets = 15 sec
Reverse Hyper Extension - 3x20 (r:60s) : 20, 20, 20
Conditioning
1 Min ME Ring Dips
-then
4 Min AMRAP
a) 15 OH squat 75#
b) 20 Pull ups
c) 30 Double Unders
(no rest - repeat above one more time)
-then
1 Min ME Ring Dips
Round 1 : Dips = 22, AMRAP = c3
Round 2 : Dips = 21, AMRAP = c1
Last Dips = 19
Comments
- All I did was work on speed of my snatch work. I want to work on technique for a bit. I can muscle it up, but whats the point. I want to get stronger in the movement, but have to realize that there is not much in the workouts that call for it except for the OH squat
- With the OH squat, I could NOT get the feel for it today. Just plain felt awkward. I had to break it up into sets of 5. My knees just didn't want to cooperate today. Overall...shitty workout day.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
6/4
Prep
3 Rounds (not for time)
Muscle Ups - 8 reps : 8, 5, 5
Double Unders - 50 reps
T2B - 12 reps
Olympic
EMOM for 10 mins
Power Clean & Jerk - 2 reps (1+1) : 95x2, 2, 115x2, 2, 135x2, 2, 2, 155x2
Strength
Snatch Grip RDL - 3x4-6 (tempo 6021 / r:2mins) : 155x6, 6, 6
Conditioning
For Time:
1000m Row
50 Burpee Bar Jumps
75 Push Press 75#
Time : 16:00
Comments
- Haven't followed something for the last few days as I have been working a lot on my mobility issues. Specifically the scapula/thoracic spine, shoulders, and elbows. I was going to start this one program on Monday, but after doing it I realized there would be no way I would be able to follow it to a "t". By the time I warmed up, got through the workout...not including met-con, it was 90 mins. I was toast too. So, I am switching things up a little and going to follow a different programming until after the actual Games. Then everyone will be on the 'off season' plan.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
I was asked which program I was talking about above....this is the site I found:
www.weightliftingwod.com/p/progression-explanations.html
Maybe something for the winter when I can cut back on my met-con. Overall was a nice workout...just know I would have no time for metcons.
-
6/5
Recovery Day
Conditioning
15 x 50m Swim
Comments
- Just an easy pace for every 50m. Extended arms, dropped head onto shoulders, turned whole body for breath. Wasn't out of breath after each 50m. I took about 30 - 60sec between each 50.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
6/6
Prep
3 Rounds (not timed)
Candle stick stands - 5, 5, 5
Handstand Walks 15m - 10m, 7m, 5m
L-Sit on parelette 45sec - 15sec, 15sec, 15 sec
Olympic
Pause Clean Deadlift + Hang Clean + Clean - 5x1(1+1+1) (r:60sec) - 115x1, 1, 135x1, 1, 155x1
Strength
GHR - 3x6-8 @3010 (r:60s) : 6, 4, 3
GHD - 3x15-20 (r:60s) : 20, 20, 20
Conditioning
For Time:
5 Hang Squat Clean @ 115#
25 Pullups
4 Hang Squat Clean @ 115#
20 Pullups
3 Hang Squat Clean @ 115#
15 Pullups
2 Hang Squat Clean @ 115#
10 Pullups
1 Hang Squat Clean @ 115#
5 Pullups
Time : 10:48
Comments
- I am getting better at the handstand walking. Remembering all the stuff from gymnastics.
- Olympic took a lot more out of me. I started second guessing all the pulling. Shitty form started creeping in because of it.
- The conditioning was brutal because it was the hanging clean. Would have preferred the full clean. Oh, and the pullups damn near tore the shit out of my hands.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
6/7
Olympic
Just worked on snatch for 30 -40 mins. No higher than 115#
Strength
Conditioning
3 Rounds for time:
Row 500m
20 Burpees (with the 6" jump)
10 T2B
Time : 15:38
Comments
- Taped a number of my snatches. I found I can't be as wide as a lot of coaching says because it puts me over the bar. Also, I need to make sure I transition from the hook grip to the full grip with the bar turn over. Another thing that I need to do is make sure I bring my shoulders and traps higher with the arch on the back for the second pull. I was a little spent after all of this. Over all energy spent, not the muscular fatigue I would normally feel.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
6/8
Olympic
Strength
Conditioning
3 Rounds for time: 6:30
Row 100m
4 Bar MU
5 HSPU
- Rest 2 mins
AMRAP 6 mins = 4 + 2a
a) 4 Power Cleans 135#
b) 8 C2B Pull ups
- rest 4 mins
AMRAP 6 min = 4 + b2
a) 5 115# Power Snatch
b) 10 Burpees
- Rest 4 mins
Row 1000m = 3:44
Comments
- Today was just going to be a conditioning day in order to try and give my body a little rest. I didn't realize how much it was going to take it out of me.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
6/10
Olympic
Snatch First Pull - 3x3 (r:60s) - 175x3, 205x3
Snatch : 3x3 (r:60s) - 135x3, 3, 2
Strength
Squat : 5x3 (r:60s) @ 70%1rm - 260x3, 3, 3, 3, 3
Conditioning
3 Rounts for time = 12:31
Run 400m
21 KBS 24kg
12 Strict pullups
Comments
- The snatches were 'touch and go'. I normally reset for each rep, but decided to do it differently to test grip
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
6/11
Olympic
Power Snatch : 5x2 (r:90s) - 155x2, 2, 2, 165x2, 2
Power Clear + Power Jerk : 5x2 (1+1) (r:90s) - 135x2, 155x2, 2, 175x2, 2
Overhead Squat : 3x3 (r:60s) - 95x3, 115x3, 125x3
Strength
HSPU : 3 x 10 - 12 (r:60s) - 12, 12, 12
Bar MU : 3 x 4 - 6 (r:60s) - 4, 4, 4
Conditioning
3 Rounds
Row 40 Cals
20 Burpee
20 AB mat situps
For time : 17:04
Comments
- This took a lot out of me. I was going to do the Catalyst Athletics starter program and just realize that if I was to do met cons with it I would be burnt out. Which is kind of how I felt when I got home tonight.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
6/13
6/13
Olympic
Clean and Jerk : 7x1 (r:as needed) @ 80% 1rm - 7 x 185 x 1
Strength
Conditioning
3 Rounds
5 Bar MU
20 Snatch Lunges : 10/leg w/ 16kg KB
40 Double Unders
Time = 15:20
Comments
- Ok so I am going to get my ass going on another cycle with Outlaw. I will scale things back if I feel as though I am not recovering quick enough. The program technically started already and this should be a 'deload week'. I have the first two weeks already copied. I am going to be about 1wk behind so I can see how my week is laid out. Just fdeel better knowing whats coming. I will upload the first two weeks on Saturday.
- Today I worked on the upright position of the clean in the hole, the front rack position, and the resetting of the bar once standing up. Everything felt great except for a couple of times not feeling right coming from the squat position to standing. Wrists don't hurt tonight. The only pain in some slight pain in the left knee cap.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
GGOD KRANK,HOW YA FEELING.KNEES/BACK/JOINTS....GOOD TO SEE UR TRAINING THIS THROUGH,,,
-
GGOD KRANK,HOW YA FEELING.KNEES/BACK/JOINTS....GOOD TO SEE UR TRAINING THIS THROUGH,,,
Everything was feeling good up until Thursday night. Knees took a shit on me BIG TIME. I sat there for a couple of hours alternating between the knees, the shoulders, and then ankles.
-
6/14
Olympic
Strength
20 Mins to find 1rm of Deadlift (conventional stance) - 475#
Bench Press - 5x3 @ 70% 1rm (r:60s) : 205x3, 3, 3, 3, 3
Conditioning
12min AMRAP:
a) 7 Power Cleans 115#
b) 14 Front Squat 115#
c) Row 200m
Total : 2 + 125m of c
Comments
- The knees did NOT like my deadlifting attempt. Felt like it took forever to get warm
- I could NOT get my shit together for the damn front squats. Shit workout
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
6/15
Olympic
20 Min to find 1rm of Snatch - 175# (no PR)
20 Min to find 1rm of Clean and Jerk - failed at everything above 205#...stopped at 8mins left
Strength
Conditioning
"Isabel"
30 Snatch 135#
Time = 5:49
Comments
- This morning I took my dog to the vet and found out she most likely has a tear of her ACL. I don't think its a complete tear (a dog I once had did that twice). My mind was everywhere BUT the gym. I shouldn't have been training. I did it anyway. I was fucking up left and right on the C&J's. Also, probably not the best to have done a 1rm max on deads yesterday and then have to do the stuff I am doing today. I am so stupid!!!
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
6/17
A.
In eight sets or fewer, build to a 1-RM Back Squat
• Set 1 – 50% of possible 1-RM x 5 reps
• Set 2 – 65% of possible 1-RM x 4 reps
• Set 3 – 75% of possible 1-RM x 3 reps
• Set 4 – 85% of possible 1-RM x 2 reps
• Set 5 – 90-95% of possible 1-RM x 1 rep
• Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4 then 3-4 minutes after that.
Max = 325#
B.
In six sets or fewer, build to a 1-RM Weighted Pull-Up = BW + 95#
C.
ME Back Squat @ 85% of today’s 1-RM = 4 Reps
D.
60 seconds ME Pull-Ups = 30
Rest 2 minutes
60 seconds ME Strict Handstand Push-Ups = 14
Rest 2 minutes
60 seconds ME Kipping Handstand Push-Ups = 6
Rest 2 minutes
60 seconds of Ring Dips = 21
(Handstand Push-Ups should be performed with palms inside a 32″ wide box, and no further than 24″ from the wall.)
Comments
- I am switching from Outlaw training for a while, so the format will change as well.
- The low bar squats are going to take some time to get used to. Funny thing was that at the end of the evening my knees were not hurting like I expected them to. I have to learn to keep my shins parallel as well as look forward with chest out.
- The weighted pull-ups were NOT the kipping kind. I don't know if that was what I should have done or not.
- The pull ups in "D" were the kipping kind, but I have learned to not let myself come out of the hole so hard that it messes with my shoulders.
- The kipping HSPU were NOT easy. This was the first time ever doing them. I was too far away from the wall and I didn't know how to bring my knees down far enough. I am sure this will double the next time I do them.
- The ring dips should have been more too but the adjusting clip for the height of the rings was scraping my forearms. I had to quick move the straps up and that took too much time to do then get back up on rings.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
6/18
A.
3 Minutes ME Double-Unders = 98
B.
In eight sets or fewer, build to a 1-RM Bench Press
• Set 1 – 50% of possible 1-RM x 5 reps
• Set 2 – 65% of possible 1-RM x 4 reps
• Set 3 – 75% of possible 1-RM x 3 reps
• Set 4 – 85% of possible 1-RM x 2 reps
• Set 5 – 90-95% of possible 1-RM x 1 rep
• Sets 6-8 – Test 1-RM
Rest 60-100 seconds between sets 1-4, and then 3-4 minutes between attempts over 85%.
Max = 315#
C.
8 Rounds:
30 seconds max effort row sprint
Rest 2:30 between efforts
165m, 166m, 173m, 170m, 173m, 170m, 169m, 171m
Comments
- Very disappointing to know that your 1rm squat and 1rm bench are so damn close. Makes me wonder just how bad my knees are, or if this is just because I am not very comfortable with the form.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
A.
Take 15-20 minutes, not more, to establish a 1-RM Snatch = 175# (no change from last pr)
B.
Take 15 minutes, not more, to establish a 1-RM Clean & Jerk
(Do either a power or full – which ever allows you to lift more, just make a note of which was used.)
Rest exactly 10 minutes after session B, and then…
C.
Against an 8-minute running clock, perform the following, in order:
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
95 lb. Thruster
Pull-Ups
Then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.
TOTAL SCORE –1-RM Clean & Jerk in lbs – Fran differential
Fran Differential =
SUBTRACT 1 lb for every second over 2 minutes (for males) it takes to complete “Fran.”
ADD 1 lb for every second under 2 minutes (males).
Total Score = -3 (C&J = 205# - Fran Time = 5:28 (NEW PR) but equates to a 208# penalty)
Comments
- I didn't want to push myself on the snatch. I was feeling good with the turn over and the wrist.
- With the C&J I did a better job pulling myself under the bar as well as resetting the bar for the jerk. On the last one I must not have dropped down low enough because I almost didn't get my left arm locked out.
- I actually have to say that I went at the "Fran" with about 90% intensity. I can see a sub-5:00 Fran coming. Sweat was pouring off of me when I was doing the next C&J
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
6/22
A.
For time:
20 Deadlifts (315 lbs)
30 Box Jump-Overs (24”)
40 Kettlebell Swings* (24 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24 kg)
30 Box Jump-Overs (24”)
20 Deadlifts (315 lbs)
Time = 21:38
B.
Easy stretching.
Comments
- The damn double unders. That took the most time. I went unbroken on KB swings and finished the row in 2:15. I split the first deadlifts into 10 and 10, then the 2nd deadlifts got broken into 8/6/6 because of the heel pain from double unders. I took a methodical approach to the box jump overs. I dont hop down, I step down, and while turning I bend at the knees so that by the time I am facing the box I will jump again. I went unbroken on the first set, and ended up doing 18/12 on the last.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
A.
Front Squat - 5 x 1 (Rest as needed) : 205, 225, 245, 265, 265
Build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is reduced, move on to part B.
B.
Six sets of:
Power Snatch from Mid-Thigh - 6 x 6 (Rest as needed) : 95x6, 115x6, 135x6, 135x6, 155x6
These should be fast and continuous. Rest as needed, work up as heavy as you can, but stay focused on barbell speed.
C.
Back Squat - 1x5 @ 65-70%, 1x3 @ 75-80% , 1x1 @ 85-90% (R:2-3 min) : 215x5, 250x3, 280x1
D.
EMOM for 10 minutes (6 sets):
Back Squat - 6 reps @ 75% of 1-RM (235#)
Comments
- My left achilles tendon and right heel pad were LIT UP. Yesterday I had to literally crawl to the bathroom because my feet hurt so much. The double unders and the box jumps really did me in. I need to start working more on some ankle mobility as well as maybe looking into dfifferent shoes.
- The low bar squatting actually felt better today.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
6/25
A.
A.
Three rounds (not for timed)
Muscle-Ups - 3-6 reps : 5, 4, 3
Nose-to-Wall Handstand Hold - (up to 60-90 seconds) : 40sec, 30sec, 30sec
Strict Toes to Bar - 6-10 reps @ 2110 : 8, 7, 5
B.
Jerk - 1 x 3 @ 60% 1Rm C&J, 1x2 @ 70% 1Rm C&J, 1x2 @ 80% 1Rm C&J, 5x1 @ 90+% (Rest as needed) : 135x3, 155x2, 180x2, 205x1, 1, 1, 1, 215x1
C.
Push Press - 3 x 4-5 (rest as needed) : 135x5, 155x5, 165x4
D.
AMRAP in 6 minutes of:
15 Stationary Dips (P-bars, Rogue Matador or other fixed dipping station)
10 Handstand Push-Ups
5 Burpees
Rounds = 2 + 15 Dips
Comments
- The handstand holds were harder than I thought they would be. My right shoulder seemed to want to give more than my left.
- The Jerks weren't too bad. I felt like I would be stronger after performing a C&J
- My shoudlers and triceps were FRIED after all this. The HSPU were a bitch
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
6/27
A.
Front Squat - 1x3 @ 75%1rm, 1x2 @ 80% 1rm, 1x1 @ 85% 1rm, 1x3 @ 80% 1rm, 1x2 @ 85% 1rm, 1x1 @ 90% 1rm (r:2-3m) : 225, 240, 255, 240, 255, 270
B.
Hang Clean + Clean - 5x1+1 (r:as needed) : 135, 155, 155, 185, 185
C.
Clean Pulls - 3 x1+1+1 @ 95-100% 1rm clean (r:10s between singles and as needed between sets) : 205, 205, 135
D.
3 Rounds for time
30 KB Swing (24kg)
20 Chest to bar pullups
Time : 10:48
How it broke down :
KB Swing - 30, 30, 30
CSB - 10/10, 7/7/6, 5/5/5/5
Comments
- On 'B' and 'C' my speed sucked because my left achilles is still sore from Saturday. Its not torn, just tender as hell. My right heel still hurts as well. That also didn't feel great today. Thats also why on 'C' I dropped down to 135 on the last set.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
awsome training krank,,,,post a pic you probably look great between the power and intensity here,,
-
awsome training krank,,,,post a pic you probably look great between the power and intensity here,,
Looking about the same. Doing a lot of mobility work has helped the shoulder and knees. Sure wish I would have done this stuff when bodybuilding.
-
6/28
A.
EMOM for 10 minutes:
Hang Snatch - Sets 1-3 @ 55-65% 1rm, Sets 4-6 @ 65-75% 1rm, Sets 7-10 @ 75-85% 1rm : 105x1, 1, 1, 125x1, 1, 1, 140x1, 1, 1, 1
B.
EMOM for 10 minutes:
Hang Clean + Jerk - Sets 1-3 @ 55-65% 1rm, Sets 4-6 @ 65-75% 1rm, Sets 7-10 @ 75-85% 1rm : 135x1, 1, 1, 160x1, 1, 1, 185x1, 1, 1, 1
C.
Back Squat - 1x5 @ 65% 1rm, 1x3 @ 80% 1rm, 1x1 @ 85% 1rm, 3x1 @ 90% 1rm (r:3 min) : 205x5, 250x3, 265x1, 285x1, 1, 1
D.
Three rounds for time of:
4 Muscle Ups
4 Clean & Jerk (185#)
6 Handstand Push-Ups
Time : 10:35
Comments
- My legs were trashed after all this. The conditioning was brutal trying to do the jerks.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
6/29
A.
Three rounds, not for time, of:
Double-Unders x 40-50 reps - DNP
L-Sit x 30-45 seconds - 30, 15/15, 15/15
Bar Muscle-Up x 2-5 reps - 5, 3, 2
(B-D is to be done with running clock)
B.
For time:
Row 1000 Meters
25 Burpees Over the end of rower
Time : 6:00
C.
When the clock hits10 minutes, perform the following:
Three rounds for time of:
135lb Push Press x 15 reps
Toes to Bar x 20 reps
- Did not finish. 2 rounds + 12 push press
D.
When the clock strikes 20 minutes, perform the following…
Three rounds for time of:
30″ Box Jump-Overs x 15 reps
Chest-to-Bar Pull-Ups x 20 reps
- Did not finish : 2 rounds + 8 Chest to bar
Comments
- Fucking left achilles and right hell would NOT allow me to even do a few regular rope jumps.
- So pissed that my ankle/foot problems prevented me from doing this properly. The burpees were done cautiously and the box jump-overs were done in a similar manner.
- Totally screwed up on the push presses in "C". I did 20 the first round so my shoulders were trashed for the next two rounds.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and
second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that
the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed
with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
Krank just catching up on your log. When are you getting some new shoes? The achilles can take a long time to heal due to the limited blood supply getting down there. I had inflamation in my left one for 9 months once and it was terrible. I didn't take a few days off and let it heal....I kept training and doing my cardio through it.
-
Krank just catching up on your log. When are you getting some new shoes? The achilles can take a long time to heal due to the limited blood supply getting down there. I had inflamation in my left one for 9 months once and it was terrible. I didn't take a few days off and let it heal....I kept training and doing my cardio through it.
I need to get new 'regular' shoes. I have my oly shoes and they aren't the greatest for doing 'jumping' things. I have been icing both things a lot, so we shall see what day is like.
-
7/1
A.
Five sets of Front Squat x 1 rep (Rest as needed)
In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.
Worked up to 275#. I am really focusing on keeping the chest high and the elbows up.
B.
Five sets of Snatch from Mid-Thigh x 2.2.2 reps (Rest 10 seconds between 2 rep clusters, straps may be used)
Rest 3 minutes
C.
Back Squat (using 1rm max from wk #1) Rest 2-3 minutes between sets
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
205x5, 245x3, 285x1
D.
Every two minutes, for 12 minutes (6 sets):
Back Squat x 5 reps @ 80%
Comments
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
7/2
A.
Three Rounds (untimed)
1) Chest to bar pullups - 10-12 reps : 12, 12, 10
2) Nose-to-wall holds - 60 - 90sec : 45, 40, 40
3) Skin the cat - 3 - 5 reps : 3, 3, 3
B.
Jerk - (base off 1rm of C&J) 1x3 @ 60%, 1x2 @ 70%, 1x2 reps @ 80%, 5x1 @ 90+% (r:AN) : 135x3, 155x2, 180x2, 205x1, 1, 1, 1, 1
C.
Behind the Neck Push Press (sntach grip) - 3x4 (r:AN) : 135x4, 155x4, 165x3
D.
5 minute AMRAP of:
5 Burpees
5 Ring Dips
Comments
- The skin the cat is a nice shoulder stretch. Those used to be easy.
- For "B" hold receiving position in all sets for one full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
- (r:AN) = Rest as needed
-
7/4
A.
Front Squat - 1x3 @ 75% 1rm, 1x2 reps @ 80% 1rm, 1x1 @ 85% 1rm, 1x3 @ 80% 1rm, 1x2 @ 85% 1rm, 1x1 @ 90% 1rm (r:2-3 min) : 225, 3, 240x2, 255x1, 240x3, 225x2, 270x1
B.
Halting Clean Deadlift + Hang Clean + Clean - 5x1+1+1 (r:AN) : 135, 155, 185, 185, 205 (fail on last clean)
C.
Good Morning - 3x6 @ 4011 (r:AN) : 95x6, 115x6, 135x6
D.
For time:
Row 500 M
20 Chest-to-Bar Pull-Ups
40 Walking Lunges with Two Kettlebell Farmer Carry (25# plates)
20 Chest-to-Bar Pull-Ups
Row 500 M
Time : 13:19
Comments
- I did this workout at a local gym. I was upposed to use 50# kettlebells for the "D" but my legs were so smoked I couldn't even get two steps.
- Going with the above, I got reprimanded by a trainer for having my gym bag on the floor. Ummm, so how does one get al lhis lifting gear up to gym floor if the lockers are downstairs?
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and
second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that
the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed
with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
- (r:AN) = Rest as needed
-
7/5
A.
Drop Snatch - 3x1 (r:AN) : 85, 95, 95
Snatch Balance - 3x1 (r:AN) : 105, 115, 125
B.
Every two minutes, for 16 minutes (8 sets):
Clean & Jerk (based off 1rm) - 1.1 (rest 10 seconds between singles) 2x1.1 @ 55-65%, 2x1.1 @ 65-75%, 2x1.1 @ 75-85%, 2x1.1 @ 85-95% : 135, 135, 155, 155, 180, 180, 205, 205
C.
Back Squat - 1x5 @ 65-70% 1rm, 1x3 @ 75-80% 1rm, 1x1 @ 85-90% 1rm, 3x1 @ 90-95% 1rm (r:3m) : 205x5, 245x3, 275x1, 295x1, 1, 1
D.
For time:
30 Squat Clean & Jerks (135#)
Time : 7:51
Comments
- This workout destroyed me. Took about 90 mins to complete. My low back was sore from yesterday. Maybe from the good mornings, maybe from the miss on the clean.
- I broke "D" up into 10/5/5/5/5. I went in to it at a controlled pace and wanted to make sure I didn't burn out. I didn't split jerk either. I just did a squat jerk for them.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and
second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that
the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed
with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
- (r:AN) = Rest as needed
-
7/4
A.
Front Squat - 1x3 @ 75% 1rm, 1x2 reps @ 80% 1rm, 1x1 @ 85% 1rm, 1x3 @ 80% 1rm, 1x2 @ 85% 1rm, 1x1 @ 90% 1rm (r:2-3 min) : 225, 3, 240x2, 255x1, 240x3, 225x2, 270x1
B.
Halting Clean Deadlift + Hang Clean + Clean - 5x1+1+1 (r:AN) : 135, 155, 185, 185, 205 (fail on last clean)
C.
Good Morning - 3x6 @ 4011 (r:AN) : 95x6, 115x6, 135x6
D.
For time:
Row 500 M
20 Chest-to-Bar Pull-Ups
40 Walking Lunges with Two Kettlebell Farmer Carry (25# plates)
20 Chest-to-Bar Pull-Ups
Row 500 M
Time : 13:19
Comments
- I did this workout at a local gym. I was upposed to use 50# kettlebells for the "D" but my legs were so smoked I couldn't even get two steps.
- Going with the above, I got reprimanded by a trainer for having my gym bag on the floor. Ummm, so how does one get al lhis lifting gear up to gym floor if the lockers are downstairs?
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and
second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that
the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed
with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
- (r:AN) = Rest as needed
It's a universal gym rule. I can understand in some ways. I have seen members trip over gym bags.
-
It's a universal gym rule. I can understand in some ways. I have seen members trip over gym bags.
For all the years I have been training I have always brought my bag into the gym. I place it out of the way of people. I only have things I need and use. I am looking at laundry bags that are made of mesh so I will bring my stuff up there and then they can look right in just in case they are that worried about theft.
-
For all the years I have been training I have always brought my bag into the gym. I place it out of the way of people. I only have things I need and use. I am looking at laundry bags that are made of mesh so I will bring my stuff up there and then they can look right in just in case they are that worried about theft.
I have never been able to get away with that unless I was travelling and just doing the casual gym pass. For some reason you get left alone.
-
7/6
A.
Three rounds (untimed):
Double-Unders x 40-50 reps : 50, 50, 50
Bar Muscle-Ups x 3-6 reps : 6, 6, 6
Handstand Walk x 10-15 meters : 10m, 10m, 10m
B.
For time:
50 Chest-to-Bar Pull-Ups
Time : 5:05
C.
Four Rounds:
Run 800 Meters
15 Burpees
30 Kettlebell Swings (24 kg)
Rest 4 minutes
Round#1 : 6:39
Round#2 : 7:00
Round#3 : 6:46
Round#4 : 6:41
Comments
- I was finally able to get back to jumping rope, just singles but its a start.
- Also, for "C" I subbed 1000m rowing for the 800m run. I did not want to mess with my ankle or my heel.
- I took a little longer on "B" just because I was feeling so beat up after the last two days of training.
- Part "C" was a bitch. Doesn't seem like much but I was dragging ass after the 2nd round. My shirt was soaked when done. I had to tape my palms with athletic tape after the 2nd round because I was sweating so much I couldn't keep my grip on rower handle.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
- (r:AN) = Rest as needed
-
I have never been able to get away with that unless I was travelling and just doing the casual gym pass. For some reason you get left alone.
I keep to myself at the gym. I have to travel this week, so we shall see just how hard this is going to be. I have to take my gear with me.
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I keep to myself at the gym. I have to travel this week, so we shall see just how hard this is going to be. I have to take my gear with me.
I know you are and you should be fine to have your gym bag with you.
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Haven't really trained since 7/6. I was out of town in Phoenix and felt like shit in the heat. I remember when I originally lived there that it took about 2wks for me to acclimate and feel like training. A couple of other things came into play (long day at work, feet hurting, etc).
Wednesday I managed a 1000m swim.
Thursday I just did a little metcon of:
5 rounds of:
12 135# Deadlift
9 135# Clean
6 135# Jerks
Really sucked because I was at a Lifetime fitness and they don't allow chalk and it was humid as hell in the weight area. The bar was freaking slippery as hell.
Saturday I stopped at my friends Crossfit gym. I did the olympic weight lifting class. Great olympic coach. Pointed out a few mistakes I was making. He really emphasized the front rack problem of mine. Will be working on it.
-
7/16
Olympic
5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts : 205#
EMOM for 5 minutes – 1 Clean & Jerk @ 85-90% of max from #1 : Used 175#
Strength
3X3 Pause Front Squats (5 second pause in the absolute bottom) - rest 60 sec. : 135, 155, 155
3X5 Push Press – heaviest possible, rest 60 sec. : 135, 135, 155
Conditioning
For time:
5 rounds of “Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats
-then-
15 Hang Power Snatches 115#
-then-
5 rounds of “Cindy”
5 Pull-ups
10 HR Push-ups
15 Air Squats
Time : 9:37
Comments
- I haven't really trained hard since 7/6. Today (and this week) I will be reducing the wolume of what I will be doing. I will post the workouts I should be doing and just be making notes of what I actually did.
- I didn't work up to a near maximal weight on the C/J. I kept it comfortable and worked on getting into a good holding position at the bottom of the clean.
- I kept the front squats lighter to emphasize the good thoracic posture.
- For the metcon I did not do the 2nd "Cindy". I also paced myself on the first one. With the power snatches I was spent. I broke them up into 5/5/5
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
The swimming would have been more enjoyable to do in that humidity, as opposed to your training in the gym. Don't worry too much Krank about missing some training. It would have done more good than harm since you need your achilles and heel to fully recover.
-
The swimming would have been more enjoyable to do in that humidity, as opposed to your training in the gym. Don't worry too much Krank about missing some training. It would have done more good than harm since you need your achilles and heel to fully recover.
I am too much of a pansy to swim outside. I went to a Lifetime Fitness and felt their outside pool (remember, this was in Phoenix...in July...outside temp of 108). Shit was too cold for me. Swam inside. I have been rolling the hell out of my calves and achilles and its made a difference in the left, but not the right. I have an appointment with a friend who is a podiatrist next week.
-
7/18
Olympic
3x5 Muscle Snatch (r:90s) : 115x5, 5, 125x5
5x2 High hang Snatch (r:60) : 95x2, 2, 2, 115x2, 1
3x2 (2+1) High hang Clean (r:60) : 115x2, 135x2, 185x2
Strength
4x5 (tempo 50X1) GHR (r:60s) : 5, 3, 2, 1
4x8 Close Grip Bench (r:60s) : 135x8, 185x8, 7, 5
Conditioning
Comments
- For the snatch and the C&J the directive was to do them at your worst position. Personally, I think all of mine are the worst position. But, I know that I still have a slight problem at the top position. So, I took them as high hang versions.
- I also reduced the volume of the Sntach and C&J by about 80% from what was prescribed. Going to continue that this week.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
7/19
Olympic
EMOM for 5 mins 2 Mid-Hang Squat Clean (@70% 1rm) : 155#
Strength
30 mins to establish 1rm in Squat (high bar version) : 375#
4x5 Reverse Hyperextension (r:60) : 15, 15, 15, 15
4x5 Pullups (weighted, supinated grip) (r:60s) : +20x5, +40x5, 5, 5
Conditioning
Comments
- I was debating if I should continue with the low bar practice for squat but opted to just follow programming. I haven't done the high bar in a while. I do think I could have gotten more with a low bar. The knees felt great up until 315#. The 375# was absolutely a max. I also did not use my knee wraps, I only used the Rehband knee sleeves and a suede belt.
- The supinated pullups sucked. Not a big fan of them (never have been). The elbows and wrists still need loosening up if I want to continue to do them.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
7/20
Olympic
20 min to find 1rm Snatch = 165# (down 10# from previous 1rm)
20 min to find 1rm C&J = 235 (NEW PR! up 5#)
Strength
Conditioning
Fran - 5:35
Comments
- Since coming back from Arizona and that Olympic class, I can not seem to get my mind around performing the snatch. I failed three times trying to get 175#. Not sure what I amdoing wrong
- The C&J was a surprise. I think I had a 240 - 245# in me but I didn't want to push it being that I was back for the first week
- The Fran was looking like it was going to be below 5:20 but I slipped on a box getting up to pullup bar and then the last 9 pullups slowed me down big time.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
7/22
Olympic
Work to Heavy 3-position snatch (no straps, floor - hang, high hang) : 135#
3x1 @ 90@ of above 3-position snatch (no straps, floor - hang, high hang) (r:90s) : 120 x 1, 1, 1
4x3 Snatch High Pull (from hang @ 110% of max from above) (r:60s) : 150x3, 3, 3
Strength
4x8 Pendlay Row (r:60s) : 185x8, 8, 7
Conditioning
1min Rope Climb
-then
3min AMRAP of
15 Burpee
10 KB pushpress (20#kb)
-then
2min Rope Climb
- then
3min AMRAP of
15 Burpee
10 KB pushpress (20#kb)
134ft, 2 rounds, 281ft, 1 round + 13 burpee
Comments
- Again the damn snatch messing with my head. Kept rocking forward on my feet. WTF
- The conditioning was shit. We don't have a rope so I had to use the rope machine. I have to figure out what I am going to do in order to get better at the rope for the goal of competing next year.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
7/23
Olympic
Work to Heavy 3-position Clean (no straps, floor - hang, high hang) : 185#
3x1 @ 90@ of above 3-position clean (no straps, floor - hang, high hang) (r:90s) : 165 x 1, 1, 1
Strength
Squat - 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% (r:2m) : 225x10, 260x8, 280x6, 300x4
Front Squat - 1X5@60%, 3X5@70% (r90s) : 180x5, 210x5, 5, 5
Conditioning
Comments
- Workout was done at night. HATE night training. I don't get home until after 9pm. Makes for a VERY long day.
- The squats aggrivated my left knee BIG TIME. Going home I could feel some swelling in it. My biggest fear is a torn patellar tendon. Threw ice on it right away.Another thing was my heel hurting with the squats. Somethign is definitely fucked up in there.
- Too late at night to do the conditioning.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
Well, yesterday I decided to take a pic of my right heel. I was thinking possible stress fracture because of how bad it was. Nope, this is what shows up....FML. Heading to podiatrist at noon for consult.
(http://i40.tinypic.com/723jw0.jpg)
-
Well, Doctor looked at my x-ray, palpated the foot, had me walk around, etc, etc. Well, she determined that my medial calcaneal nerve was inflamed (which I knew), but she also saw that my heel fat pad is less than normal thickness. So, all she wanted to do was give a cortisone shot. HOLY FUCK that hurt. A SHIT LOAD. I was pain free for about 3hrs, then the pain on the medial side of the heel started to come back. Then the throbbing started. Friday morning I woke up and it was better than before the shot, but still painful. I need to take some weight bearing x-rays for her. I was told to avoid the major ballistic stuff for a couple of days (box jumps, burpees, etc).
-
7/25
Olympic
10 Min to find max triple in power snatch - 165#
10 Min to find max triple in power clean - 205#
10 min to find max triple in jerk from rack - 185#
3x4 Clean from High hang - 135, 135, 135
Strength
Conditioning
10 x 100m Row (r:5/1)
20.4, 19.6, 19.3, 20.0, 18.9, 19.0, 18.3, 18.0, 18.5, 17.4
Comments
- The jerk from rack SUCKS. This is where jerk boxes come into play. I am sure I could have done more with them because lowering the bar to my shoulders took a little bit out of me.
- The conditioning should have been sprints, but I decided that I would forgo the sprints due to seeing doctor after workout.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
7/26
Olympic
Strength
15 min to find max 5rm floor press - 265#
a) 3x20 GHD
b) 3x20 reverse hyperextension
(r:60s)
Conditioning
4 Rounds for time:
4 315# Deadlift
8 Pullups (strict)
16 HR pushups
24 Wall ball squats (20#)
Time - 21:38
Comments
- The 'a' and 'b' stuff is done in spuerset format
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
7/27
Olympic
20 min to find 1rm for Snatch - 180# (NEW PR!, up 5#)
20 min to find 1rm Clean and Jerk - 225# (failed miserably at this. down 10# from last time)
Strength
15 min to find 3rm on Front Squat - 255#
Conditioning
'Amanda'
9-7-5
Muscle Ups (I did bar)
135# Snatch (full)
Time - 10:25
Comments
- The front squats felt like shit.
- The clean and jerk was just off today. I couldn't get the turn over right. Everything felt about 20# heavier than it was.
- Last time I did the conditioning I used a power snatch. I wanted to see how long it would take with full snatch (as prescribed). I failed on the first two snatches when I got there. I got pissed. I took about 2 mins (with clock still running) to get my head straight and then went forward.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
Shoulders feel a little sore today. Knees were achy last night, but not too bad. Have to ice my heel. Its not as bad as it usually is, but I know I can't run on it. I will be running a different program for the next few weeks and I will try and post the week prior to doing it if anyone really cares. I thought about doing a mock run of what the Crossfit games were for my age group next year and see where I would stand. I will decide today. For now, going to finish my bowl of Lucky Charms and then head off to the pool for a recovery day of swimming.
-
7/29
(testing week for programming)
3 mins to find max distance broad jump - 8' 7"
-rest 1min
5 mins to find 1rm weighted strict pullup (pronated grip) - +95#
- rest 1min
7min to find 1rm close grip bench - 285#
- rest 2min
8 mins to find 1rm power clean - 240#
-rest 2 mins
8 mins AMRAP of 90% of 1rm power clean - 215# x 25 reps
Comments
- I was thinking I was going to get 40 reps with the 90%. I was VERY wrong. It really beat me down. It was a struggle past the 18th rep.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
7/30
(day #2 - testing)
ME UB muscle ups - 7
-rest 2mins
ME UB muscle ups - 4
3mins to find max distance handstand walk - 26'
3 rounds:
250m Row
10 KBS 24kg
10 Plate burpees
10 KBS 24kg
10 Plate burpees
10 KBS 24kg
250m Row
- Rest 10 mins. (Every round should be all out effort due to the rest period at the end of each round)
4:37 / 4:52 / 4:45
Comments
- My shoulders were pretty sore still from the power cleans. I could not hold myself up. I was thinking I could get like 50' or so. Started to piss me off.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
8/1
Day 3 Testing
Skill
1 minute ME Strict HSPU
Rest 1 Minute
1 Minute ME Kipping HSPU
Rest 2 Minutes
1 Minute ME Kipping HSPU
Total : 16 / 7 / 7
Strength
Conditioning
7 minute AMRAP:
4-7 Thruster
4-7 C2B Pullups
6 rnds + 1 Pullup
Run 5K - 31:12
Comments
- For the HSPU, use 1×45# plate under each hand. Put an AbMat between the plates. Hands must remain fully on the plates: fingers MAY NOT be placed in the holes.
- I screwed up on the HSPU. I did not rest 2 mins after the 1st kipping HSPU
- You may choose any rep scheme (between 4 and 7) that you like for the first part of the conditioning. You can also change it up mid workout. I personally chose 6 reps and stuck with it.
- I tried to do the 5k right after the 7 min conditioning. Bad idea. My calf cramped up about 100m into run. So, I went and did some errands and ended up mapping a 5k around my house. Worked out nicely. The heel didn't feel too bad. Was sore, but no more than it was before. After I got done, I just couldn't stop sweating.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
8/2
Testing - Day #4
Olympic
EMOM for 5 mins 80%1rm Snatch x 2 - 145lbs
-rest 2 mins
2 mins AMRAP with 80%1rm Snatch - 8
Strength
12 mins to find 1rm front squat - 255#
Conditioning
Comments
- I have done a lot heavier with the front squats, but I think I will leave it there as the weight where I still had good form. It bothers me to put a 1rm down with shitty form.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
8/3
Olympic
Strength
Conditioning
30 min Row for distance - 6833
5 Rounds of shuttle sprints 20m/40m/60m (done @ every 2min)
35:37, 35:43, 35:25, 34:84, 35:28
Comments
- I was shooting for about 7500m for the row and really do feel I could have gotten that (maybe 8000) but I was not prepared for how bad my ass would hurt from being on that rowing seat. Concept 2 seats are just fucked up at long distances. WOW
- For the sprints I was stupid to do them after the long distance rowing (my hamstrings were damn tight) but the worst was my heels. I could not get a very fast speed felt like I was running in sand)
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
8/5
Skill
For Max Reps:
Tabata Double Under
-Rest 2 Minutes-
Tabata Double Under
1st 4 rnds - 29
2nd 4 rnds - 34
Strength
HBBS 1x10 @ 60%, 1x8 @ 70%, 1x6 @ 75%, 1x4 @ 80% - 225x10, 260x8, 280x6, 300x4
Front Squat 1x5 @ 60%, 3×5 @ 70% - 155x5, 180x5, 180x5, 180x5
Conditioning
4 rounds for reps:
a. 30 sec ME Push Press @ 95
b. 30 sec ME KBS @ 24kg
c. 30 sec ME Burpee to Plate
- Rest 90 seconds
a. 15, 15, 13, 15
b. 16, 16, 16, 17
c. 8, 8, 8, 8
Comments
- The two tabata sets are done 20sec on/10 sec off for 4 rounds, then rest, then repeat
- I can offically be called the biggest dumb ass. I have been trying to get my heels repaired...so what do I do? I do the damn DU's. I think those are the things that have fucked me up. All those sundays of practice and very minimal rehab and mobility on them. The left achilles was inflammed as hell after doing them I couldn't squat right because I was worried about it.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
8/6
Olympic
12 min to find 1rm Snatch - 180#
EMOM for 4 mins of 90% of 1rm Snatch - 160xm, 1, m, 1, 1
Strength
3x5 Hang Snatch Pull (Every 90 sec) - 160x5, 5, 5
3x5 Snatch Push Press (Every 90 sec) - 115x5, 135x5, 145,x5
Conditioning
For time :
Run 1mi
Row 1000m
Run 1mi
Comments
- Someone thought it would be a great idea to have the big doors open at the gym. The only problem was that the humidy was through the roof even though the temps were abou 70-some degrees. I was sweating like a pig just doing the snatches. The 'm' with the 90% snatch indicates a miss. I just couldn't recover enough to do them.
- I elected NOT to do the conditioning and instead go home and rest/ice the ankles and heels. I am doing mobility and foam rolling on them twice a day. I need them fixed ASAP
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
8/5
Skill
For Max Reps:
Tabata Double Under
-Rest 2 Minutes-
Tabata Double Under
1st 4 rnds - 29
2nd 4 rnds - 34
Strength
HBBS 1x10 @ 60%, 1x8 @ 70%, 1x6 @ 75%, 1x4 @ 80% - 225x10, 260x8, 280x6, 300x4
Front Squat 1x5 @ 60%, 3×5 @ 70% - 155x5, 180x5, 180x5, 180x5
Conditioning
4 rounds for reps:
a. 30 sec ME Push Press @ 95
b. 30 sec ME KBS @ 24kg
c. 30 sec ME Burpee to Plate
- Rest 90 seconds
a. 15, 15, 13, 15
b. 16, 16, 16, 17
c. 8, 8, 8, 8
Comments
- The two tabata sets are done 20sec on/10 sec off for 4 rounds, then rest, then repeat
- I can offically be called the biggest dumb ass. I have been trying to get my heels repaired...so what do I do? I do the damn DU's. I think those are the things that have fucked me up. All those sundays of practice and very minimal rehab and mobility on them. The left achilles was inflammed as hell after doing them I couldn't squat right because I was worried about it.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
Krank, the achilles take a long time to heal and I know you know this already. I just don't want to see this linger any longer than it should. Avoid anything that really inflames it.
-
Oh, I know. It's been getting better with the foam rolling (partner assisted). Have to stay on top of it...as well as icing.
8/8
Olympic
Squat - 1x10 @ 60% 1rm, 1x8 @ 65% 1rm, 1x8 @ 70% 1rm, 1x8 @ 75% 1rm : 225x10, 245x8, 265x8, 280x8
Front Squat - 1x5 @ 60% 1rm, 1x5 @ 65% 1rm, 2×5 @ 70% 1rm : 155x5, 165x5, 180x5, 5
Skill
EMOM for 10mins: 2 Muscle Ups : Completed
Conditioning
For Reps:
4 min AMRAP:
-SandBag Getups @ 90 45#
4 min AMRAP:
-10 Pull-ups
-10 HR Pushups
4 min AMRAP:
-SandBag Getups @ 90 45#
Rd. 1 = 30 reps
Rd. 2 = 2 rnds + 10 pull ups
Rd. 3 = 24 reps
Comments
- I almost skipped the sand bag get up. I am glad I didn't. Kicked my ass and that was only half of what I was supposed to use. It was awkward switching the shoulders to perform it.
-
8/9
Skill
3 rounds (ubntimed):
-10 Kipping HSPU
-15 Toes to Bar
Conditioning
"Amanda"
9-7-5:
-Snatch @ 135#
-Muscle Ups
Time = 11:14
Comments
- The snatches are FULL snatches.
- I got my ass raped on the conditioning. I did it faster a few weeks ago. I thought I would be faster today because the last time I did it was when I did some 1rm testing. Nope, the complete opposite. Must be something with the feel of the heavier weights then going back to a lighter one.
-
8/10
Was supposed to be an off day...but I went in and did some work on my snatch lift. Just some easy progressions. Helped out some people (not like I would be much help...I am FAR from knowing the form 100%)
I did do a conditioning workout (was talked into it)
AMRAP in 8 mins
15 OH Squats 95#
20 Hand Release Pushups
30 KB Swing 24kg
I got 3 rounds + 20 HR pushups. I was NOT pushing myself on this...went into it at a very easy pace.
-
8/12
Strength
Back Squat - 1x10@60% 1rm, 1x8@65% 1rm, 1x6@70% 1rm, 1x6@75% 1rm, 1x6@80% 1rm : 225x10, 245x8, 260x6, 280x6, 300x6
Front Squat - 1x5@60% 1rm, 1x5@70% 1rm, 2×5@75% 1rm : 155x5, 180x5, 190x5, 5
Skill
5 min AMRAP:
-40 Double Unders - regular rope jumping
-10 T2B
Rounds = 3 + 7 T2b
Conditioning
5 rounds each round starting on the 3 minute mark:
-10 Pull-Ups
-5 Burpee Box Jumps @ 24″
-10 Wall-Balls @ 20#
-5 Burpee Box Jumps @ 24″
-Rest for the remainder of the 3 minute time period
Comments
- I could not believe how easy the squats felt today. No idea what the hell is going on with that. My knees had less pain and I actually have been coming up faster from the hole.
- I did the regular rope jumps (singles) at a very easy pace. Have to work into it very slowly. I know i have some double unders coming up very soon and I want to be prepared.
- I ran out of time and only did 3 rounds of the conditioning. I was getting faster with burpee box jumps...but the wall balls slowed me WAYYYY down.
-
8/13
Olympic
Strength
Conditioning
For Time:
100 m swim row
40 KBS 24kg
40 Jumping Lunges walking front rack lunge 65#
40 KB Snatch power snatch 95#
100 m swim row
30 KBS 24kg
30 Jumping Lunges walking front rack lunge 65#
30 KB Snatch power snatch 95#
100 m swim row
20 KBS 24kg
20 Jumping Lunges walking front rack lunge 65#
20 KB Snatch power snatch 95#
100 m swim row
Time : 26:37
Comments
- Today was all conditioning. I elected NOT to do this at a pool as I feel this was a retarded workout. Any time I think there is a glaring problem with safety I will NOT do it. I changed some things up because I wanted to kill myself. I DID. Fuck!!!
- I did this outside and envisioned it to be at the games. Felt motivated as hell. Sounds weird but it worked. I have to get myself a bandana...I sweat so bad and that stung like a bitch in my eyes.
- I know Coach/Joe will be all mr. pissy pants with this one. I broke the snatches up into groups of 10 for the first two rounds, then groups of 5 for the last. Suck it Joe!!!
- I also liked that within 10 mins of being done my heart rate was back to normal. EAT SHIT Blue Cross for denying me coverage because of my left ventricular hypertrophy
-
Have to do a TON of catching up...
8/15
Olympic
Strength
Back Squat - 1x10@60, 1x8@70, 1x8@75, 1x8@80 – E3M : 225x10, 265x8, 280x8, 300x8
Front Squat - 1x5@60, 1x5@65, 2×5@70 – E3M : 155x5, 165x5, 180x5, 5
a. 3×7: Narrow Grip Bench Press – AHAP – E2M : 205 x 7, 7, 7
b. 3×7: Bent-Over Supinated Row – AHAP – E2M : 185 x 7, 7, 7
Conditioning
Every 3 Mins - 4 x 400 m SPRINT : ((forgot to write these down....FUCK))
Comments
- The strength is a superset. You should begin a new movement on each 2 minute mark. At 0: NGBP. At 2: BOSR. At 4: NGBP… etc. On the NGBP, both index fingers must touch the smooth of the bar. On the BOSR, both hands need to face AWAY from you. Make sure the bar touches your navel. No higher, no lower. On both movements, go AHAP – always with good technique. These need to be sets of 7. Do NOT break up your sets. If you do it right, you should only fail the last rep of the last set.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
8/16
Olympic
Every 90 Seconds x 7 (AHAP):
2 Hang Cleans (from just above the knee)
1 Push Jerk
1 Split Jerk
135, 155, 175, 175, 185, 185, 205(miss)
Strength
Conditioning
“Diane”
21-15-9
- Deadlift @ 225#
- HSPU
Time - 9:30
Comments
- Notes: The olympic part is a complex. Stay on the clock. Each set should be a “working set” and should be performed AHAP. If you miss any clean or any jerk, you must lower the weight on the next set. Your score is your heaviest set of the 7 that you complete successfully.
- 10 minute cap on conditioning. You must keep your hands within 36″. Kipping is allowed.
- The HSPU really fucked me. I did the first 21 reps on deads in like 45 seconds. The HSPU took the most time. I think next time I will get under 6 mins
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
-
8/17
Should be an off day, but I came in to help two people that were getting started with CF. I am by NO MEANS any where close to what I coach should be for this, but I can point out the flaws they have that I had. I worked on some Clean & Jerk progressions then did some sprints. They were the shuttle sprints. One of the people complained about how she would be faster if she didn't have to do the shuttle part. Ummm...no shit. God I hate complainers like that
-
8/19
Strength
Squat - 1x8@65% 1rm, 1x8@70% 1rm, 1x6@80% 1rm, 1x6@85% 1rm : 245x8, 265x8, 300x6, 315x6
Front Squat - 1x5@60% 1rm, 1x5@70% 1rm, 1x5@75% 1rm, 1x5@80% 1rm : 155x5, 175x5, 190x5, 205x5
Skill
-1 minute ME Muscle-Ups : 10
Rest 2 minutes
-EMOM x 5: 1 Strict Muscle-Up : done
Rest 1 minute
-1 minute ME Muscle-Ups : 6
Conditioning
4 rounds for time:
-40′ Handstand Walk
-25 Butterfly Pull-Ups
-40 Unbroken Double-Unders
Time : did one round just to test out the heel - 4:58
Comments
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
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8/21
Olympic
7 x 3-Position Snatch – Low to High – AHAP – E90S : 115, 115, 115, 115, 115, 125, 125 (fail)
Strength
4×5 Touch and Go Push Press – AHAP – E90S : 125x5, 135x5, 155x5, 165x5
4×5 Pendlay Row – AHAP (use straps) – E90S : 225x5, 5, 4, 3
Conditioning
- Row 2K at conversation pace : did not time it.
Comments
- The three positions for snatch (in order of execution) are: 1) Ground, 2) Hang: Just above the Knee, 3) Hi-Hang: From the pockets.
- I felt weak as shit doing the snatch. I just didn't feel it today
- The push press must be touch and go: reload on the way down and explode directly into the next rep. For a set to count, all 5 reps must be touch and go.
- The Pendlay Row, make sure to RESET for each rep. The PR is supposed to mimic your clean exactly: start like you would for a clean, execute the first pull and then row the bar to touch your torso
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort
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8/22
Strength
Back Squat – E3M - 1x10@60% 1rm, 1x10@65% 1rm, 1x8@70% 1rm, 1x8@75% 1rm : 225x10, 245x10, 265x8, 280x8
Front Squat – E2m - 1x5@60% 1rm, 1x5@65% 1rm, 2×5@70% 1rm : 155x5, 165x5, 180x5, 5
Skill
EMOM for 10mins: 4 HSPU @ 2×45/1×45 to AbMat - done
Conditioning
1)
-Row Sprint 250m
-10 Burpees to 10# Plate
-10 KBS @ 32kg
-10 Burpees to 10# Plate
-10 KBS @ 32kg
*Rest 3 Minutes
2)
-Run Sprint 200m
-10 Burpees to 10# Plate
-10 KBS @ 32kg
-10 Burpees to 10# Plate
-10 KBS @ 32kg
*Rest 3 Minutes
3)
10-8-6-4-2:
-KBS @ 32kg
-Burpee to 10# Plate
*Rest 3 Minutes
4)
-Row Sprint 500m
*Rest 3 Minutes
5)
-Run Sprint 400m
Times : 1) 3:45, 2) 3:25, 3) 3:48, 4) 1:35, 5) 1:54
Comments
- HSPU are done with with 2×45# bumpers under each hand. Plates must touch both the wall and the AbMat between the plates.
- This is a FUCK LOAD of conditioning stuff. Talk about getting my ass handed to me. Each of the 5 sections is to be done AFAP – in other words: ALL-OUT SPRINT
-
8/23
Skill
EMOM: Muscle-Ups: (1) 4, (2) 3, (3) 2, (4) 4, (5) 3, (6) 2, (7) 4, ( 8 ) 3, (9)2
Strength
Conditioning
For Time:
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Time : 12:56
Comments
- You must attempt to complete all MU sets in the prescribed set and rep scheme above. Min 1 = 4 MU. Min 2 = 3 MU. Min 3 = 2 MU… Etc. if you cannot complete as Rx, hit sets that you know you can hit. Keep “failed reps” to no more than 3. This should take 9 minutes.
- I used 135# for the conditioning as I wasn't feeling great in the shoulders.
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8/24
Another 'off day' where I go in and work with people. I end up doing shit. I don't know whats wrong with me. HA HA. Oh well, it wasn't anything to write down as I just did mobility work and light olympic work.
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8/26
Olympic Lift
Strength
Back Squat - 1x8@65% 1rm, 1x8@70% 1rm, 1x6@80% 1rm, 1x6@85% 1rm : 245x8, 265x8, 300x6, 315x6
Front Squat - 1x5@70% 1rm, 1x5@75% 1rm, 1x5@80% 1rm, 1x5@85% 1rm : 175x5, 180x5, 205x5, 215x5
Skill
5 X 1 Minute ME HSPU
6, 4, 3, 2, 2
Conditioning
1 Minute ME Strict Pullups : 18
1 Minute ME Strict Ring Dips : 20
1 Minute ME Deadlift @ 225 : 24
1 Minute ME Push Jerk @ 95 : 23
*Rest 2 Minutes*
4 Minute AMRAP: Cindy
5 pullups
10 pushups
15 squats
*Rest 2 Minutes*
1 Minute ME Strict Pullups
1 Minute ME Strict Ring Dips
1 Minute ME Deadlift @ 225
1 Minute ME Push Jerk @ 95
Comments
- Rest as needed between sets of the HSPU. Each set is a 1-minute AMRAP. Put 3 x 45′s under each hand. Plates must touch both the wall and the AbMat between them.
- I ran out of time and was only able to do the first section of the conditioning.
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8/27
Olympic Lift
7 x 3-Position Clean + 1 Jerk – AHAP – E2M : 115, 135, 145, 165, 165, 185 (miss)
Strength
Conditioning
Run 800m, Rest 3 Minutes : 4:31
Run 600m, Rest 2.5 Minutes : 3:18
Run 400m, Rest 2 Minutes : 2:10
Run 600m, Rest 2.5 Minutes : 3:29
Run 800m : 4:38
Comments
- The three positions = Floor, Hang (just above knee), Hi-Hang (Pockets). The jerk is a split jerk.
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how ya feeling overall,u been at this yr or so now,joints ok?deadlift vid u looked like no issues.we are similar in terms of training we keep going ,never miss a beat,get around life's day to day but training time is the escape and keeps us young .keeps our life in order some how lol..
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8/29
Strength
Back Squat – E3M – 1x8@65, 1x8@70, 1x8@75, 1x8@80 : 245x8, 265x8, 280x8, 300x8
Front Squat – E2M – 1x5@60, 1x5@65, 2×5@70 : 155x5, 165x5, 180x5, 5
Skill
E30S for 5 Min (10 Total Sets): 2 Muscle-Ups
Conditioning
50 25 Double Unders
3 Rounds:
-10 Hang Power Snatch @ 140
-10 Burpee Over Bar
50 25 Double Unders
Rest 3 Minutes
50 25 Double Unders
3 Rounds:
-10 Dual Russian KB Swings @ 24kg
-10/10 KB Snatch @ 24kg (single KB)
50 25 Double Unders
Comments
- For the muscle-ups, if you miss on any set, reduce the number of reps you are shooting for. For example: You hit 2/2 for the first 5 sets, but on set 6 you can only get 1. For sets 7, 8, 9, and 10 you will ONLY attempt 1 muscle up.
- The conditioning is essentially two different conditioning pieces with a 3-minute rest in between. You should have ONE time for this conditioning session, however – I would like to also note your splits for the first half and the second half. The dual russian swings should be executed to face-level. The KB snatch should be done in a manner that you do 10 on each arm on each round.
- I am still dealing with the issue of my heel and calf so I cut the number of double unders down.
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8/30
Skill
3 RNFT:
-30′ HS Walk
-10 Wall Squats
-ME L-Sit Hold on 2 x 45# Bumpers
Conditioning
“Helen”
3 RFT:
-Run 400m
-21 KBS @ 24kg
-12 Pull ups
Time : 12:01
Comments
- The handstand walk is a bitch. There are times I have it...and times I can't get more than 3' without falling.
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9/2
Strength
Back Squat - 1x8@65% 1rm, 1x6@75% 1rm, 1x4@85% 1rm, 1x4@90% 1rm – E3M : 245x8, 280x6, 315x4, 335x4
Front Squat 1x5@70% 1rm, 1x4@80% 1rm, 1x3@85% 1rm, 1x3@90% 1rm – E2M : 175x5, 205x4, 215x3, 230x3
Skill
EMOM X 10:
-5 KBS @ 32
-4 HSPU w/ 45# plate & AbMat
Conditioning
3 RFT:
-5 Power Clean @ 155
-10 Burpees
Time : 3:38
-Rest 3 Minutes-
3 RFT:
-5 Shoulder to Overhead @ 155
-10 Burpees
Time : 3:39
Comments
- The conditioning kicked my ass HUGE. I did lower the 'prescribed' weight to 155 from 185. I knew I am not at the point of being able to use 185 yet.
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9/3
Olympic
7 rounds of the following complex:
-1 Snatch Deadlift
-1 Hang Snatch Pull (from just above the knee)
-1 Hang Snatch
-1 Overhead Squat: 3-Count Pause In Absolute Bottom
Every 90 Seconds (0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00).
Weight : 85, 95, 95, 115, 115, 125, 130
Conditioning
20-minute AMRAP:
-20 Piston Press with Dual KB’s @ 16 Kg
-15 Russian Swings @ 32 Kg
-5/5 Bent Over Single Arm KB Row @ 24 Kg
-150m Front Rack Carry @ 95#
-150m Plate Pinch Carry @ Dual 25#
3rds + 75yd front rack carry
Comments
- My forearms were SMOKED on this one. I did it with some friends and one of them said "we should easily get 5 rds". I laughed and said we would be lucky to get 4. That plate pinch was no joke.
-
9/6
Strength
Back Squat – E3M – 1x6@65% 1rm, 1x6@75% 1rm, 2x6@80% 1rm : 245x6, 280x6, 300x6, 6
Front Squat – E2M – Stay on the Clock - 1x5@60% 1rm, 1x5@65% 1rm, 2x5@70% 1rm : 155x5, 165x5, 185x5, 5
Skill
EMOM X 10
10 Double Unders + 2 Muscle Ups
Conditioning
5 rounds for both TIME and REPS:
-200m Sprint
-ME Pullups
-Rest 2:1 (Rest:Work)
1) 1:26 + 13
2) 1:20 + 10
3) 1:22 + 8
4) 1:12 + 8
5) 1:07 + 8
Comments
- For the skill, you have 30 seconds to complete the DU and the MU. At 30 seconds, stop where you are and rest for the next 30 seconds.
- My sprinting was shit. Hard to run when you feel you have a nail being driven into your heel with each step
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9/7
Olympic
7 rounds of the following complex:
-1 Clean Deadlift
-1 Hang Clean Pull (from just above the knee)
-1 Hang Clean
-1 Push Jerk
NOTES: Every 90 Seconds (0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00)
135, 165, 165, 175, 175, 185, 195
Conditioning
“Grace”
30 Clean & Jerk @ 135
Time : 4:08
Comments:
- For the conditioning, the Clean and Jerk means ground to overhead with contact at the shoulder. No snatch allowed. Power Clean is allowed. Push press or push jerk also allowed.
- Doing the conditioning after the olympic lift today was easy. The olympic actually prepped me for it. I was surprised at how fast I got it done. I know with better hip explosion I will be faster, but this was way easier than my first time.
-
4X WEEK THIS TRAINING?
-
4X WEEK THIS TRAINING?
Still 5. Mon/Tue/Thu/Fri/Sat
-
Still 5. Mon/Tue/Thu/Fri/Sat
8)...GOOD TO SEE EVERYTHING GOING AS DESIGHNED,MINUS FEW ACHES AND PAINS,YOUR A PRO JUST ROLL WITH IT..
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8)...GOOD TO SEE EVERYTHING GOING AS DESIGHNED,MINUS FEW ACHES AND PAINS,YOUR A PRO JUST ROLL WITH IT..
Well, partially as designed. I have to scale some of the things that are written because of my age/experience...but for the most part I do it as written.
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9/9
Strength
Back Squat - 1x6@70% 1rm, 1x6@80% 1rm, 1x3@90% 1rm, 1x2@95% 1rm : 265x6, 300x6, 335x3, 355x2
Front Squat - 1x5@65% 1rm, 1x4@75% 1rm, 2×4@80% 1rm : 165x5, 190x4, 205x4, 4
Skill
8 rounds: 20 seconds on, 20 seconds off: alternating between the following two movements:
-Double Unders single jumps
-Nose & Toes Handstand Hold
Conditioning
20-minute AMRAP:
-10 Dual KB Clean & Press @ 24kg
-24′ Handstand Walk
-10 Strict Pull-ups
4 rounds + 1 pullup
Comments
- The handstand walk sucked. After the nose/toes hold my shoulders were fried.
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9/10
Olympic
7 rounds of the following complex – AHAP – E90S
-1 Snatch Deadlift w/3-count pause just above the knee
-1 Hang Snatch from just above the knee
-1 Snatch Balance w/3-count pause in absolute bottom
95, 115, 115, 115, 125, 125, 130
Strength
Conditioning
6 X 250m Row Sprint – R2M
Notes: Rest exactly 2 minutes between efforts. All efforts should be at 100%
1. 48.3 sec
2. 45.3 sec
3. 44.0 sec
4. 44.5 sec
5. 46.1 sec
6. 42.8 sec
Comments
- The rowing takes more out of you than you think. The two minutes go by so damn fast. The last sec I mentally told myself to dig in and not even think about the exhaustion. I was sucking wind for about 15 mins afterwards
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9/12
Strength
Back Squat – E3M 1x4@75% 1rm, 3×4@80% 1rm
Front Squat – E2M 1x5@60% 1rm, 1x5@65% 1rm, 2×5@70% 1rm
Skill
EMOM x 10 Minutes:
Min 1: 1 Muscle Up
Min 2: 2 Muscle Ups
Min 3: 3 Muscle Ups… Etc
*Score is total MU.
Score :
Conditioning
3 RFT:
-Run 400
-15 KBS @ 32kg
-12 Toes To Bar
-9 Burpees
Time : 12:38
Comments
- For the MU sets add one MU every minute on the minute until you fail. When you fail, start over again at 1 MU. Ex: I get to minute 6, and I get 5/6 muscle ups. At the start of minute 7, I start over again at 1 MU, and add 1 MU EMOM until I fail again. I Then start over again at 1 MU. The MU must be continuous in the set. No starting and stopping.
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9/13
Olympic
7 rounds of the following complex – AHAP – E90S
-1 Clean Deadlift w/3-count pause just above the knee
-1 Hang Clean from just above the knee
-1 Split Jerk
155, 175, 175, 185, 185, 205, 215
Conditioning
“Karen”
For time: 150 Wall-Balls @ 20/14 to a 10′ target.
Time : 8:33
Comments
- I got about 40 of them done before I had to take a break. This was the first time I ever did this conditioning workout. Can’t wait to do it again…FUCK
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9/14
Olympic
Strength
20 mins to find max effort dead
455 x 6
Conditioning
3 rounds for time:
10 OH squat 95#
20 Burpee
30 Crunch
400m run
Time : ?? Forgot to write down….I think about 15 – 20 mins.
Comments
- This was supposed to be an off day, but I was just feeling damn good. I decided to throw the deads there to challenge myself.
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9/26
Strength
Back Squat – E4M 1x5@70% 1rm, 1x5@80% 1rm, 1x2@85% 1rm, 1x3@90% 1rm, 1x1@100% 1rm : 265x5, 300x5, 315x2, 335x3, 375x1
Front Squat – E2M 1x5@65% 1rm, 1x4@75% 1rm, 1x4@80% 1rm, 1x4@85% 1rm : 165x5, 190x5, 205x4, 215x4
Skill
1 Min ME Strict HSPU = 10
-Rest 1 Minute-
EMOM X 6: Alternate between 2 Strict HSPU and 4 Kipping HSPU.
*Kip on the even minutes.
Strict on the odd minutes.*
-Rest 1 Minute-
1 Min ME Kipping HSPU = 12
Conditioning
3 Minute AMRAP:
-30 Double Unders
-20 KB Snatch @ 24/16
Rounds = 1
-Rest 1 Minute-
5 Minute AMRAP:
-200 m Run
-20 KB Swings @ 24/16
Rounds = 2
-Rest 1 Minute-
3 Minute AMRAP:
-30 Double Unders
-20 Toes To Bar
Rounds = DNF
Comments
- All HSPU are to be done with hands on the 45lb bumper plate and an AbMat between the plates. Plates must touch both the AbMat and the wall
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9/17
Olympic
5 minutes to establish a 2-RM Hang Snatch, from just above the knee : 145
Strength
B1. 3×3: Snatch 1st Pull – Heavy with perfect positioning and a 3-count hold just above the knee : 115, 185, 205
B2. 3×3: Snatch Grip Push Press – Heavy with a 3-count lockout overhead : 155, 165, 175
B3. 3×3: OH Squat w/ 3 sec Pause : 95, 115, 125
Conditioning
With a 3-minute clock:
-200m Run
-AMRAP Burpee to OH plate (10lb) in remaining time = 18
Rest 6 Minutes
With a 3-minute clock:
-400m Run
- AMRAP Burpee to OH plate (45lb) in remaining time = 12
Comments
- The 10# plate was too easy and the guys at my gym were saying “pussy” every time I pressed the plate over head. So I decided to use the 45# one on the second series. NOT easy
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9/19
Strength
Back Squat – R3M 1x4@70% 1rm, 1x4@75% 1rm, 1x4@80% 1rm, 1x4@85% 1rm : 265x4, 280x4, 300x4, 315x4
Front Squat – R2M 1x5@60% 1rm, 1x5@65% 1rm, 2×5@70% 1rm : 155x5, 165x5, 180x5, 5
Skill
EMOM x 10: 1 Strict Muscle-Up + 1 Kipping Muscle Up
Conditioning
20 Minute AMRAP:
-400m Run
-4 Wall Walks
-200m SandBag Run @ 70#
-20 AbMat Situps
3 rounds + 200m run
Comments
- I popped a rib head out on the sand bag runs. I tossed it over the shoulder and twisted my torso. I felt it go…breathing was a bitch after this.
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9/20
Olympic
15 minutes to establish a max of the following complex:
-2 Hang Cleans (from just above the knee)
-1 Jerk (split)
= 225#. I did reset on each of the hang cleans
Strength
B1. 3×3: Pendlay Row w/ 3-count pause with the bar touching the body : 185x3, 2, 155x3
B2. 3×3: Split Press w/3-count lockout overhead : 95x3, 115x3, 125x3
B3. 3×5: Knees to Armpits Jumps
Conditioning
"Jackie”
For time:
-1000m Row
-50 Thrusters @ 45#
-30 Pull-ups
= 9:15
Comments
- Again, this conditioning one just kicks my ass. I don’t know why when I get to the damn thrusters I feel like I can’t get up to any kind of speed. I need to get this down to about 7 mins. The row is about 4 :00 – 4:30…so that should leave plenty of time.
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9/21
Warm up
1) 500m Row @ Conversation Pace
2) 2 Rounds:
-15 KB Russian Swings @ 32kg
-10 KB RDL @ 32kg
-5 KB Goblet Squat @ 32kg
Strength
A. DeadLift: 2×10 @ 70% – Rest as needed between sets : 365#
Auxilliary
Start a new movement Every 90 Seconds
B1. 3×8/8: Bulgarian Split Squat – (w/45# bar)
B2. 3×8: Good Morning – (95#)
B3. 3×8: Weighted Supinated Pull-up (+15lbs)
Skill
3x:
- ME False Grip Hold on Rings
- 10 Strict Toes to Bar
- ME Nose & Toes Handstand Hold
Mobility
6 minutes: Crouch Stretch
6 minutes: Front Rack Barbell Mobility
6 minutes: Peasant Squat
Recovery
500m Row @ CP
Comments
- For the deads, every rep was done as a single (no touch-and-go reps ; no bouncing the bar). I do not drop from the top, instead I lower the bar back to the ground.
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9/13
Olympic
7 rounds of the following complex – AHAP – E90S
-1 Clean Deadlift w/3-count pause just above the knee
-1 Hang Clean from just above the knee
-1 Split Jerk
155, 175, 175, 185, 185, 205, 215
Conditioning
“Karen”
For time: 150 Wall-Balls @ 20/14 to a 10′ target.
Time : 8:33
Comments
- I got about 40 of them done before I had to take a break. This was the first time I ever did this conditioning workout. Can’t wait to do it again…FUCK
I like the name. :P
-
I like the name. :P
I bet so! Its brutal!
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9/23
Strength
A. Back Squat – E3M 1x5@65% 1rm, 1x5@70% 1rm, 1x5@75% 1rm, 1x5@80% 1rm : 245x5, 265x5, 280x5, 300x5
B. Front Squat – E2M 1x5@60% 1rm, 3×5@65% 1rm : 155x5, 165x5, 5, 5
C. Bench Press – RAN 2×10@70% 1rm : 210 x 10, 10
Conditioning
21-15-9:
-KB Swing @ 32kg
-Box Jumps @ 24″
*Rest 3 Minutes*
15-12-9:
-Push Press @ 135
-Burpee
*Rest 3 Minutes*
9-7-5:
-KB Snatch (each arm) @ 24kg
-50 Double Unders
Times : 3:55 / 7:48 / 5:58
Comments
- Damn Double unders and the typical ankle pain.
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9/24
Olympic
7×1: 3-Position Snatch (ground, knee, hip) – AHAP – E90S : 105, 105, 115, 115, 125, 125, 135
3×5: Hang Snatch High Pull – Light and Perfect – E60S : 115, 115, 135
3×3: Heaving Snatch Balance – Moderate and Perfect – E60S : 115, 115, 130
Conditioning
Run 5k : 31:10
Comments
- I reset my grip on the last 3 sets of the snatch. Bringing that bar down to simple go right away wasn’t working for me.
- I beat my old 5k time by nearly 5 mins. I would have been faster but my damn shoe came untied about 400m into the damn run and I didn’t want to stop. Once I did, I regretted it. My legs just stiffened right up. Next time…I will make sure the laces are tied up tight.
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9/26
Strength
Squat 2×5@65% 1rm, 3×3@70% 1rm : 245x5, 5, 265x3, 3, 3
Front Squat 4×5@60% 1rm : 155x5, 5, 5, 5
Skill
EMOM x 10: 3 HSPU + 2 MU (45# bumper plate under each hand) :
Conditioning
4 rounds, NFT:
-100′ Prowler Push (w/ 50# on it) – AFAP
-100′ Prowler Pull (w/ 50# on it) – AFAP
Rest 2 Minutes
-ME UB Toes to Bar : 18/16/13/13
Rest 2 Minutes
Comments
The prowler push/pull was not as easy as you would think after all of the stuff prior to it. The pull was the thing that smoked me the most.
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9/27
Olympic
A. 7×1: 3-Position Clean (ground, knee, hip) + 1 Jerk – AHAP – E90S : 135, 155, 155, 175, 175, 190, 190
B1. 3×5: Hang Clean High Pull – Light and Perfect – E60S : 135, 135, 115
B2. 3×3: Split Press – Light and Perfect – E60S : 105, 105, 105
Conditioning
“Fran”
21-15-9
-Thrusters @ 95/65
-Pull-ups
NEW PR : 4:51
Comments
- I broke the conditioning up into 2-min blocks. I really think I could be a near 4min Fran time very soon. I took a lot of time on the 15-rep round just to make sure I wasn’t running 100% the whole time.
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9/28
Warm up
1) 500m Row @ Conversation Pace
2) 2 Rounds NFT:
-15 KB Russian Swings @ 24kg
-10 KB RDL @ 24kg
-10 HR Pushups
-5 Strict Pull-ups
-5 KB Goblet Squat @ 24kg
Strength
Clean Grip DeadLift: 3×10 @ 70% 1rm – Rest as needed between sets : 315x10, 10, 10
Auxiliary
Start a new movement Every 2 Minutes. **Stay on the clock**
B1. 2×10/10: High Box Step Up – Unweighted (24” box)
B2. 2×10: Good Morning – Light : 85x10, 10
B3. 2×10: Weighted Pronated Pull-up – Challenging and UnBroken : 2x10 w/ +15lb
3 rds:
- ME False Grip Hold on Pull-up Bar - DNP
- ME Hollow Rock for time : 33sec
- 5 minutes to accumulate as much time and distance handstand walking as possible : 91ft
Comments
- I stopped the auxiliary stuff after one round. I just didn’t feel like doing anything anymore that day. I was beat.
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9/30
Strength
Back Squat – E3M 1x5@60% 1rm, 1x3@70% 1rm, 1x2@80% 1rm, 1x2@90% 1rm, 1x1@95% 1rm : 225x5, 265x3, 300x2, 2, 335x1, 355x1
Front Squat – E2M 1x5@65% 1rm, 1x4@75% 1rm, 1x4@80% 1rm, 1x4@85% 1rm : 165x5, 190x4, 205x4, 215x4
Bench Press (Wk. 2) – RAN 3×10@70% 1rm : 210x 10, 10, 10
Skill
Tabata: Double Unders 8 mins (30on/30off) – Did not do because of heel issues
Conditioning
Row 2K @ Conversation Pace
Comments
- Was an easy day. Much needed but mentally screwed me up. I am used to pushing all out.
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10/1
Olympic
E90s 7×3: Vertical Snatch (from Hip) : 115, 115, 125, fail (1 rep), fail (2 reps), 125, 125
Start a new movement every 90 seconds.:
A. 3×3: Snatch 1st Pull w/3-Count Pause (just above the knee) – @ 90% of 1-RM Snatch : 175x3, 3, 3
B. 3×4: Snatch Grip Push Press with 3-Count Lockout – @ 90% of 1-RM Snatch : 165x4, 4, 4
C. 3×1: Triple Broad Jump – AFarAP - Rebounding with No Reset or Pause
Conditioning
Jog 800m @ CP
3 Rounds for time:
5/5 Sandbag Get Ups (70#)
30” Box Jumps
Time : 6:29
Comments
- The conditioning was just supposed to be Turkish get-ups but I really had no desire to do them. I mixed my own thing in.
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10/3
Recovery day. I don't normally put anything down for this day....but something new was added so I thought I would through this down:
10 minutes: Full ROM Dynamic Movement
20 minutes: AirDyne or Row or Jog or Swim – Easy/Conversation Pace
Lunge Matrix:
20 minutes: Epsom Salt Bath Soak
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10/3
Strength
Squat – E3M 1x5@65% 1rm, 3×5@75% 1rm : 245x5, 280x5, 5, 5
Front Squat – E2M 4×5@65% 1rm : 165x5, 5, 5, 5
Conditioning
3 RNFT:
-50m Dual KB Farmer Carry (25 down, 25 back) @ 32/24 Kg
-20 x each Shoulder Touches (Chest Facing Wall)
-5 x Strict “1/2″ Muscle-Up
Comments
- Was hard to not go through the conditioning for time. Had to really just force myself to go at a controlled pace. Doing so has actually helped me when I have to go all out on conditioning. I am getting better at gauging what my 100% effort is.
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10/4
Strength
20 mins to find max 1-rep Clean Deadlift – 425#
DeadLift 2×8 @ 74% – Rest As Needed : 330x8, 8
Auxiliary
3 Rounds, start a new movement Every 90 Seconds.
A. 8/8: Bulgarian Split Squat – Front Rack – @Clean Barbell
B. 8: Good Morning – Light : 95#
C. 8: Weighted Supinated Pull-up – Challenging and UnBroken : +20#
Comments
- I screwed up on this one. I was supposed to do single legged high box steps which would have helped me with the pistol squats.
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10/5
Olympic
7×1 (1+1+1) Power Clean + Hang Clean + Jerk: 155, 175, 175, 185, 185, 205, fail (210#)
Clean 1st Pull w/3-Count Pause (just above the knee) : 205, 225, 225
Split Jerk Balance 3x3 – Light Weight w/Perfect Technique : 135, 135, 135
Conditioning
600m Run
30 T2B
30 (15/15) DB Snatch (50#)
400m Run
20 T2B
20 (15/15) DB Snatch (50#)
200m Run
10 T2B
10 (15/15) DB Snatch (50#)
Time:23:16
Comments
- The T2B just killed me. I think I broke my toe because my feet came up pretty fast on one of the reps and the toe hit square on the bar
- I am going to skip forward on the programming for myself. I want to just be one week behind where everyone else is. As of now I am 3 weeks. I need to be close so when the "open" prep starts I can be right on track
-
10/7
Testing
HSPU Test
1 Min ME Strict HSPU : 20
-Rest 2 Minutes-
1 Min ME Kipping HSPU : 17
Muscle Up Test
1 Attempt ME UB Muscle Ups : 9
-Rest 2 Minutes-
1 Attempt ME UB Muscle Ups : 7
Comments
- I so need to buy some rings for where I train. I need to be prepped for those rather than the bar muscle ups I have been doing.
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10/8
Testing
15 minutes to establish a 1-RM Front Squat : 295# (+40 from previous)
8 minutes to establish a 1-RM Power Clean : 265 (+20# from previous)
Rest Exactly 2 Minutes
8 minute AMRAP: Power Cleans @ 90% of above : 25 reps
Comments
- I did the AMRAP part very smartly. I wanted 24 or more and so with each minute I got 3 or 4 based on how I felt. By the end they weren’t pretty but I didn’t make them so ugly as to not even look like a power clean
-
10/10
Testing
3 Rounds :
-Row 250m
-10 KBS @ 32kg
-10 Burpee w/ Plate to OH (25#)
-10 KBS @ 32kg
-10 Burpee w/ Plate to OH (25#)
-10 KBS @ 32kg
-Row 250m
-REST 10 MINUTES between rounds :
1. 5:31
2. 5:27
3: 5:20
Comments
- My shoulders were toast with the KB swing. I don't think I was using my hips correctly
-
10/11
Olympic
5×3: Snatch @ 65% – E90S : 115x3, 3, 3, 3,3
Conditioning
With 10 minutes on the clock:
50-40-30-20-10:
-Double Unders
-KettleBell Swings @ 24
With any time of the 10 minutes remaining, AMRAP: MUSCLE UPS.
50 + 40 + 6 KB swing
Comments
- I did the DU’s today. That took forever!! I had to do them in blocks of 5 – 10. I did not want to fuck myself for the next few weeks
-
10/12
Olympic
5×3: Cluster @ 65% – E90S : 155x3, 3, 3, 3, 3
Conditioning
For time:
-30 Wall Balls @ 20#
-30 Power Cleans @ 95#
-30 Wall Balls @ 20#
-20 Power Cleans @ 135#
-30 Wall Balls @ 20#
-10 Power Cleans @ 185#
*12 Minute Cap*
DNF : time ran out at 10 Power cleans
Comments
- A Cluster is a combination of a clean and a thruster. It sucked!
- I really thought I would get through some of the 185# power cleans. I was wrong. You had to put your own weights on. For some reason I couldn’t do it in a fast way. That slowed me the fuck down. I hit a “wall” with the 135# power cleans. I had to break them into 5 rep blocks. I had like 6 seconds left with but knew I wouldn’t be able to do one of the 185# power cleans.
-
I am glad you are doing the baths with epsom salt.
-
10/14
Olympic
EMOM x 5mins : 2 Snatch @ 80% - 145 x 1, 1, 1, 1, 1
Then:
2 min AMRAP Snatch @ 80% - 9
Rest exactly 10 minutes, then straight to conditioning
Conditioning
5 rds:
-20, 40, 60 m Shuttle Sprint
Rest for the remainder of the 2 minutes (i.e. start a new round every 2 minutes)
35:48, 34:18, 33:66, 33:68, 32:75
Comments
- Shuttle runs suck with a bad food and knees. Also, very windy out. Sucks to run.
-
10/15
Olympic
EMOM x 5: 2 (1+1) Power Cleans & Push Jerks @ 75% - 180x 1, 1, 1, 1, 1
Then:
2-minute AMRAP: Power Cleans & Push Jerks @ 75% - 13
Notes: All cleans are “power” cleans. All jerks are “push” jerks.
Rest exactly 10 minutes before beginning the strength section
Strength
3×10 E4M : Back Squat @ 55% 1rm – 205
Rest exactly 5 minutes before beginning the conditioning
Conditioning
3 rounds for reps:
30 seconds ME Pull-Ups (strict) – 13, 10, 11
30 seconds ME HR Push-ups – 18, 16, 20
30 seconds ME 24” Box jumps – 9, 11, 11
90 seconds REST
Comments
- The box jumps were subbed in place of double unders. After running yesterday the heel would not like me today.
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10/17
Warm Up
-1 Mile Jog @ Conversation Pace
Skill
In three minutes, accumulate as many reps as possible executing: Wall-Facing Shoulder Touches. - 75
Then:
In three minutes, accumulate as many reps as possible executing: Hollow Rocks. - 50
Then:
In three minutes, accumulate as much distance as possible executing: Hand Stand Walk. – 50ft
Conditioning
5 rounds, each for distance (meters):
-60 Second Row Sprint
-Rest 2 Minutes
286, 293, 299, 306, 301
Comments
- That 60sec on the rower lasted longer than the 2 mins! The rest time is JUST enough to get the heart rate down close to normal.
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10/18
Olympic
EMOM for 5rd : 2 Snatch @ 70% - 125x2, 2, 2, 2, 2
Strength / Skill
EMOM x 5:
-2 Toes to Bar
-2 Shoulder to Overhead @ 135#
-2 Burpee Over Barbell
Conditioning
3 rounds for time:
-15 Toes to Bar
-15 Shoulder to Overhead at 115#
-15 Burpee Over Barbell
10:58
Comments
- Don’t know what happened, but the toes-to-bar sucked today. I could not get in any sort of rhythm.
-
10/19
Warm up
2 rounds: 5 pull-ups, 5 overhead squats @ 95#
2 rounds: 4 pull-ups, 4 front squats @ 135#
2 rounds: 3 pull-ups, 3 back squats @ 185#
Conditioning
4 Minute AMRAP:
-10 Pull-ups
-10 Overhead Squats @ 95#
*If four rounds (80 reps) are completed within the 4 minutes, then you do the next group.
4 Minute AMRAP:
-10 Pull-ups
-10 Front Squats @ 135/95
- Only got 3 rounds
*If eight rounds (160 reps) are completed, within the 8 minutes, the athlete may advance.
4 Minute AMRAP:
-10 Pull-ups
-10 Back Squats @ 185/125
- Got 3 rounds
Comments
- I know I should have stopped after the 2nd group, but this not competition. I did the third group anyway. Was TOAST afterwards
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10/21
Olympic
EMOM x 10: 1 Snatch Pull + 1 Hang Snatch + 1 OHS (AHAP) – 125x1, 1, 1, 1, 1, 135x1, 1, 1, 1, 1
Conditioning
6 rounds:
-10 Burpee to Plate
-15 KBS @ 24kg
-30 Single rope jump
-Rest 2:1 (double)
1:40, 1:25, 1:28, 1:25, 1:35, 1:26
Rest 5 mins
6x200m Sprint – Rest 2:1 (double)
(Ran out of time…did not do this)
Comments
- Only did singles instead of the double unders on the rope jumping. Usual shit…heel
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10/22
Olympic
EMOM x 10: 1 Clean Pull + 1 Hang Clean + 1 Jerk – 155, 1, 1, 1, 1, 175x1, 1, 1, 1, 185x1, 1
Strength
Back Squat: 3×10@60% 1rm – AFAP – E3M – 225x 10, 10, 10
Rest 5 mins before conditioning
Conditioning
1 minute ME Tire Flip with Jump-Through
= (260#) 7
Rest 1 Minute
4 min AMRAP:
-2 Muscle Ups
-4 HSPU
= 4rd + 2 Mu
Rest 2 Minutes
1 minute ME Tire Flip with Jump-Through
= 6
Rest 1 Minute
4 min AMRAP:
-2 Muscle Ups
-4 HSPU
= 4rd + 2 HSPU
Rest 2 Minutes
1 minute ME Tire Flip with Jump-Through
= 7
Comments
- Ummm….ass kicked by this today. BIG TIME. Had to do it inside because it was raining like a beast
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10/24
Warm up
-1 Mile Jog @ Conversation Pace
-Lunge Matrix x 2, Lunge Matrix w/Driver x 2, Reverse Lunge Matrix w/Driver x 2, Ankle Matrix
Skill
3 rounds:
1 min ME Nose & Toes HandStand Hold = 42sec, 48sec, 45sec
R30S
1 min ME Hollow Hold to Arch Hold = Hold each for 2 – 3 sec
R30S
1 min ME Plank Hold on Rings/Box = 60 sec
R30S
Transition
Row 500m, increasing your pace every 100m. The last 100m should be at 100%
Conditioning
5 rounds, each for distance (meters):
-30 second row sprint
-30 second light recovery
*Rest 5 Minutes*
5 rounds, each for distance (meters):
-30 second row sprint
-30 second light recovery
Row AFAP and AHAP for each of the 30 second intervals. Set up a program on the C2 monitor to row 30 second intervals with a 30 second rest. During your 30 second rest period, the goal is to keep the flywheel spinning – that is to say row lightly at a recovery pace. The C2 will record each of your 5 intervals. You will then rest for 5 minutes. Then you will do it again for another 5 rounds of 30 on / 30 off.
Comments
- Was not feeling good today. Went home after the 500m row. Just overall feel beat up.
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10/25
Olympic
EMOM x 7rd: 2 Snatch @ 75% - 135x2, 2, 2, 2, 2, 2, 2
Conditioning
21-15-9:
-Deadlifts @ 225#
-Overhead Squats @ 95#
= 7:50 (barely under cap)
Notes: 8-minute cap.
Rest 5 minutes after the 8-minute cap ends (the sooner you end the more rest you will have)
Tabata Pullups (Score is total # of reps 30on/30off for 4 mins) = 15,11, 9, 8
Directly into:
Tabata HR Pushups (Score is total # of reps 30on/30off for 4 mins) = 20, 16, 13, 12
Cool Down
Jog 400m
Comments
- My chest started cramping with the push ups. Was so bizarre
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10/26
Olympic
5 minute transition, then 15 minutes to establish a 1-RM Snatch = 190 – PR
5 minute transition, then 15 minutes to establish a 1-RM Clean & Jerk = 250 – PR
Conditioning
3 rounds for time:
-400m run
-20 Wall Balls @20#
-10Hang Power Cleans @ 185#
= 14:47
Comments
- Even with some beat shit shoulders and knees I got some PR’s today. Very happy about that, but I will still need to hit the Epsom salt baths today.
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10/28
Olympic
5×1: 2 Cleans + 1 Jerk – AHAP – E90S = 225 x 1, 1, 1, 1, 1
3×3: Clean Pull @ 105% – E60S (straps allowed) = 265x3, 3, 3
Strength
3×3: Push Press – AHAP – E60S = 135x3, 155x3, 165x3
3×10: Barbell Bicep Curls – Light to Moderate Weight = DNF
3xME: Toes to Bar = DNF
Conditioning
20-min AMRAP:
-200m SandBag Run (70#)
-200m Run
-200m Dual Farmer Carry @ 24kg
-20 Burpee to overhead plate (25#)
= 2 rd + 5 burpees
Comments
- The push presses must be touch and go. Reload as you bring the bar down and explode directly into your next rep.
- Was SLOW AS FUCK on the conditioning. What the hell.
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10/29
Olympic
Snatch 5×2 – Heavy – E90S = 165x2, 2, 2, 2, 2
3×3: Snatch Pull – AHAP – E60S = 205x3, 3, 3
3×3: Snatch Push Press – AHAP – E60S = 155x3, 165x3, 175x3
Strength
Back Squat: 10×3@65% – AFAP – E60S = 245#
Conditioning
500m Row Sprint = 1:31.7
-rest 5mins
500m Row Sprint = 1:37.7
Comments
- The squats sucked even though they were light. I am not very explosive with the ascent. Have to involve the hamstrings more.
- The rowing should have been only one time, but some people were talking shit and so we all did another one.
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10/31
Strenght
A1. 2×5: Deadlift @ 85% – E2M
A2. 2×5: Bench Press @ 85% – E2M
Auxiliaries
B1. 2×10/10: Kettlebell Bulgarian Split Squats – Heavy but Unbroken = 16kg
B2. 2×10: Weighted Pull-Up – Heavy but Unbroken = +20lb db
B3. 2×10: Glute-Ham Raises – Bodyweight
Conditioning
AMRAP 10 mins
3 Shoulder to overhead 155#
6 30" box Jump
9 Chest to bar pull up
12 Knees to elbows crunch
= 5 rd + 2 shoulder to overhead
Comments
- Alternate between your sets of deadlifts and bench presses. Start a new movement every 2 minutes
- For the auxiliaries, start a new movement every 60 seconds and stay on the clock.
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11/1
Warmup
-800m Jog @ Conversation Pace
-Standard Dynamic Warmup
-Squat Matrix
-Pushup Matrix
-7-Point Lunge Matrix Unweighted
-7-Point Lunge Matrix @ Dual 5#
Skill
2 rounds:
1 min ME Nose & Toes Shoulder Touches
R30S
1 min ME Hollow Hold to Arch Hold
R30S
1 min ME Plank Hold on Rings & Box
R30S
1 min ME PullUp Hold with Chin Over Rings
R30S
Conditioning
1 min ME KB Snatch R @ 18kg = 25
2 min ME Burpees to 24” Box Jump = 17
1 min ME KB Snatch L @ 18kg = 21
2 min ME KB Swing at 24kg = 51
1 min ME KB Snatch R @ 18kg = 23
2 min ME Double Unders = 22
1 min ME KB Snatch L @ 18kg = 25
Comments
- “ME” in the skill means that yo-u should accumulate as much time as you can within the minute of PERFECT work. Positioning and execution should all be as perfect as possible.
- N&T Shoulder touches: Find yourself on the wall with only the nose and toes in contact with the wall. Perform shoulder touches (aka chest-facing wall-runs) for as much of the minute as possible.
- Hollow / Arch Hold: Transition smoothly between the hollow position and the arch position on the ground. Hold each for a 2-3 count, and then transition back.
- Plank Hold on Rings: Set up rings at the same height as a box. Perform a plank hold with feet on the box and hands in the rings. Look for external rotation of the hands in this hold — palms facing forward would be ideal. Make sure to keep the elbows locked out.
- Pull-Up Hold: Set up rings to a height similar to that of a pull-up bar. Pull yourself over the bottom of the ring and hold this position (isometric pull-up hold).
- The R & L in the conditioning are for Right and Left hand
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11/2
Olympic
5x1 (1+1+1+1) Clean dead lift + low clean + high clean + jerk = 185x1, 1, 1, 1, 1
Strength
3x5 Front Squat E90S 185x5, 5, 5
3x5 Push Press E90S 135x5, 5, 5
Conditioning
“Jackie”
1000k Row
45# Thruster
30 Pullups
= 8:56
Comments
- The original programming called for going for more 1rm on the clean and jerk as well as the snatch. I was not up for that. Starting to try and listen to my body more. Recognizing more with this training when I should back off.
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11/4 - 11/9
- I took a week off due to feeling like absolute shit. The shoulders, knees, hips, low back, and heel were just plain shitty as of late. Here is how the week broke down:
Wed - Went back to podiatrist to see what she thought of the foot. Sending me for an ultrasound of the foot to examine the heel spur, the calcaneal nerve, the tendons of the peroneals (possible dislocation), as well as the fascia.
Fri - Tripped over the knuckle headed rottweiler of mine...she went the same way I did and came down right on my right heel. Smack down. No shoes on, on wooden floor. So much pain I couldn't even say anything. Got back to office and xrayed it wondering if I snapped the spur. No dice. The spur looked worse though.
-
training caused some of this doc?hope you feel better,do u train without pain meds like 'advil or alleve?
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4/6
Well, its been a while. I figure I would resume this log after doing the Crossfit Open. No, its nothing like oiling up and flexing in front of an auditorium comprised of 80% men....so you will have to accept that I feel bad enough as it is. On a serious not, I did make it into the top 500 in my age group world wide. There was something like 3215 guys in my division world wide that completed all five of the open workouts. I am happy with my placing (for the most part) but I know I could have been top 200 if I had nailed some of the "Skill" type of things better. So, on to my 'off season' where I will be focusing more so on the strength aspect of my lifts, then skill work, then conditioning.
Olympic
5 x 2 + 1 : Clean & Jerk (r:2min) - 225, 225, 225, 225, 225
3 x 3 ; Clean Pull (r:90 sec) - 185 , 185, 185
Strength
3x5 : Back Squat (no pausing, R:90sec) 275, 275, 275
Conditioning
4 Rounds (Resting 1:1)
250m Row
ME UB HSPU (no kipping is allowed)
Comments
- This first workout back to heavy lifting sucked. The last 5 - 6 weeks were more focused on conditioning and maintaining the strength I do. So, I will be following very clo
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4/6
Well, its been a while. I figure I would resume this log after doing the Crossfit Open. No, its nothing like oiling up and flexing in front of an auditorium comprised of 80% men....so you will have to accept that I feel bad enough as it is. On a serious not, I did make it into the top 500 in my age group world wide. There was something like 3215 guys in my division world wide that completed all five of the open workouts. I am happy with my placing (for the most part) but I know I could have been top 200 if I had nailed some of the "Skill" type of things better. So, on to my 'off season' where I will be focusing more so on the strength aspect of my lifts, then skill work, then conditioning.
Olympic
5 x 2 + 1 : Clean & Jerk (r:2min) - 225, 225, 225, 225, 225
3 x 3 ; Clean Pull (r:90 sec) - 185 , 185, 185
Strength
3x5 : Back Squat (no pausing, R:90sec) 275, 275, 275
Conditioning
4 Rounds (Resting 1:1)
250m Row
ME UB HSPU (no kipping is allowed)
Comments
- This first workout back to heavy lifting sucked. The last 5 - 6 weeks were more focused on conditioning and maintaining the strength I do. So, I will be following very clo
cool,good to see you back .that is a lot of competitiors,good goal .were you 100 pct ready for it or expecting something less in terms competitiors.
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Glad to see ya` back around bro......just noticed this log,pretty tough stuff!
I`ll have to peruse it later when I have more time.
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cool,good to see you back .that is a lot of competitiors,good goal .were you 100 pct ready for it or expecting something less in terms competitiors.
For the most part I was as better than I have been. Was going and getting soft tissue work done on me. This guy was absolutely the most painful I have ever experienced. It did help with the knees and shoulders though. After the first week (which I fucked up on) I saw how many people were in my group I realized what I was going to have to do in order to be in the top 500. The top 200 guys do a qualifier for the games. I am shooting for that next year.
Glad to see ya` back around bro......just noticed this log,pretty tough stuff!
I`ll have to peruse it later when I have more time.
Thanks Tim. Not really "back". Just going to keep going with the log. Remember....Crossfit is evil and the devil's work according to midget Joe.
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You did extremely well Krank. I am very proud of all the hard work you have put into this and your placing!
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You did extremely well Krank. I am very proud of all the hard work you have put into this and your placing!
Yeah, I am happy with all my placings except for the 1st week. For the third week's workout of Crossfit Open I was almost in the top 100 for the world (for us old farts). Weird thing was from week 3 - 5, I couldn't sleep Sunday nights. Just like the night before a bodybuilding show. Have to correct that for next year.
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4/18
Had to take a little break due to some major outside shit. Was a KILLER not being able to go to the gym. Finally am able to go back and so I took it light today. Going to start fresh on Monday with a new training partner. Has some interesting ideas on training and so I won't be following/modifying any of the training of some guys online. I will be doing my own thing. Part of what my partner and I will be doing will be to work up to a heavier 1rm on the Oly lifts and then alternating the weeks in a 'heavy/light' type of way. Trying to use some of the powerlifting philosophy with it. For the heavy we were thinking of starting with 80% of the 1rm and then take 3 - 4 weeks (the heavy weeks) and keep adding weight in 5 - 10lb increments until we can not perform 2 - 3 reps. Then when that happens, shoot for another 1rm.
Strength
8 x 10 : Front squats (50% 1rm, R:90sec) 155#
3 x 5 : Clean + press + thruster (R:90 sec): 95#
3x10 : GHD situps
Conditioning
4 x 25yd Prowler push : 140# total added
Comments
- With the clean + press + thruster, you re-set with each rep
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I like checking in here time to time...good to see your always thinking or doing.injury free?
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Good stuff!
-
4/19
Strength
3 rds 10 reps each (you go, I go format)
Strict Push press @ 95, 115, 135
High pulls @ 95, 115, 135
Tire flip @ 375# tire
3 x 15 Deadlift @ 225 (again, utilizing you go, I go)
Conditioning
9 - 7 - 5
Handstand pushups
Bent over row @ 185#
Medicine ball sit up @ 20#
Comments
- Was another light day today. I really despise high pulls. As I am typing this my shoulders ache like all hell. The deads were a surprise. I was slightly concerned with what recently happened with low back. Also, the 225# felt heavier than it should. Looking forward to Monday.
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4/20
Conditioning
40 Mins - as many rounds as you can (no rush, easy pace)
30 Cal Row
5 Push Jerks @135#
15 Wall Ball (10ft target) @ 20#
5 Strict Pullups / 10 Kipping Pull ups
8 Front Squat / 8 GHR
15 Kettle Bell swing @ 24kg
Completed 6 rds + 5 push jerks
Comments
- Each round you alternate the strict and kipping pullups. The same with front squat and GHR
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4/21
Olympic
Build to a near 1rm on Snatch : 165#
Strength
3 x 5 Snatch Grip Push Press (R:60s) : 135, 135, 145
Conditioning
EMOM for 8 mins
6 24" Box Jump
6 OH Squats @ 95#
Comments
- Was going to do some regular squatting but ended up working on Snatch for a while. I haven't gone heavy like this in a while. Surprising enough I am only 15# under what my previous 1rm is. Not that its anything special...just nice to see I didn't lose a fuck ton of strength.
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4/21
Olympic
Build to a near 1rm on Snatch : 165#
Strength
3 x 5 Snatch Grip Push Press (R:60s) : 135, 135, 145
Conditioning
EMOM for 8 mins
6 24" Box Jump
6 OH Squats @ 95#
Comments
- Was going to do some regular squatting but ended up working on Snatch for a while. I haven't gone heavy like this in a while. Surprising enough I am only 15# under what my previous 1rm is. Not that its anything special...just nice to see I didn't lose a fuck ton of strength.
hahaa,,like ur quote under your avatar..
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hahaa,,like ur quote under your avatar..
Its still fried....I don't know what I am going to do!!!
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4/22
Strength
- Work up to comfortable 5rm on Bench : 255
- 3 x 5 Bench press (r:3min) : 255x5, 5, 4
- 1 x ME 70% of above 5rm : 185 x 13
Round Robin Strict Standing Shoulder Press @ 95# (see below)
Round 1 - done
Round 2 - done
Round 3 - completed 2 sets
Round 4 - completed 3 sets + 2 push press
Round 5 - Completed 3 sets
Conditioning
5 rounds : 15 sec on / 15 sec off
ME Dips
ME Upright row 85#
ME GHD Situps
Comments
- WIth the strict shoulder press, you will be doing 5 strict presses followed by a 10 sec hold (as if in the top of the jerk). Each round you will be doing that many sets of the press+hold. If you can not complete 5 reps, you can opt to hold the weight overhead but each rep is a 5 sec. penalty (ex: if you get 3 reps and then decide to hold, you will be holding the weight for 20 sec). My shoulders were TORCHED after this.
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4/24
Olympic
Work up to a near 1rm on Clean and Jerk : 255#
1min ME Clean pulls 70% of Clean 1rm : 185 : 15 Reps
Conditioning
3 Rounds for time:
25 Double Unders
15 Pull ups
10 Thrusters @ 95#
Time : 9:28
Comments
- My previous 1rm for C&J was 260. The clean was not as hard as I thought it was going to be. The jerk portion needs work. The bar did not 'pop' up like I hoped...nor did I drop fast enough to just extend arms underneath it.
- The conditioning time SUCKED. Into the first set of double unders I came down and somehow hyper-extended my right knee. NO idea how I did it. I was not wearing the oly shoes so that could have been what caused it. The hurt like all hell for the rest of conditioning. As I type this I have iced twice and its feeling better but I know I did something. I am a tad concerned I re-aggravated my old torn meniscus.
- Also, I can not believe how sore my pecs still are from Tuesday. SOOOO weird.
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4/26
Strength
8x5 Box Squats (just to parallel, R:90s) : 225#
EMOM for 8 mins Deadlift : 315#
Conditioning
10 down to 1 : Power Snatch @ 95#
1 up to 10 : Toes-to-bar
Time : 11:23
Comments
- Went very easy on the squats and deads. Have a Grade 1 sprain of the MCL with edema at the very top inside of the gastroc/tendon junction behind knee. Have kinesiotape on the knee and its feeling good. Did some icing on it with some rolling on the quad and calf. Felt a little sore after training, but after some icing sessions and compression immediately right after...it felt pretty good.
- The conditioning is like this : 10 reps of Power snatch then 1 rep of toes to bar, then 9 reps of power snatch and 2 reps of toes to bar, and so on. It will brutalize you. You could use the protocol on a bicep/tricep workout. You get a HELL of a pump with it.
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4/28
Olympic
- Work up to comfortable 3rm of Power Snatch
5 x 3+1 Power snatch + OH box squat : 155, 155, 165, 165, 165
Strength
3 x 10 Bent Row (r:60s) - 185x10, 205x9, 205x7
Conditioning
10 - 1 / 1 - 10
10 down to 1 : Wall Ball to 10ft target @ 20#
1 up to 10 : GHD situps
Time : 8:29
Comments
- Still dealing with the knee. About 90% better. Still icing like a mother fucker and doing the rehab. Power snatches felt good. Not going to try any full range squatting this week with weight on my back (or overhead for that matter)
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4/29
Strength
Work up to heavy 5rm bench : 275 x 5 (then dropped down to 225 and did 9 reps)
Strict shoulder press 3rm : 175#
3 x ME weighted pull ups : +25 x 10, +30 x 10, +30 x 8
Conditioning
8 min AMRAP
20 KB Swing 24kg
10 KB Ground to overhead 24kg (right hand)
10 Box Jump 24"
10 KB Ground to overhead 24kg (left hand)
2 Rounds + 2 reps w/ left arm Ground to overhead
Comments
- Was still feeling the pec strain from last week. Didn't push it too much. Was supposed to do 1rm today with benching. Still a little nervous about ever doing that considering my tear
- The knee did not like the box jumps all the much. As I type its jumped up a little in pain since this morning. Thank god tomorrow is an off day.
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5/1
Olympic
Work up to 3rm of Power Clean in 15 mins (very minimal reset, but not touch and go either) : 225#
5 x 3 + 1 : Power Clean + jerk : 225x3, 3, 3, 3, 3
2 x 3+1 Clean and Jerk : 135# (did this to test out how the knee would feel with full squat. I could feel myself leaning more on left to avoid loading the right knee)
Strength
3 x 20 : Weighted Reverse Hyper extensions - +10# Medicine ball x20, 20 20
3 x 20 : GHD Sit ups : 20, 20, 20
Conditioning
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpees over bar
Ring rows
Time : 7:05
Comments
- Forgot how much I HATE burpees over bar. Was very methodical thinking about the Open workout with them. I was not going to let them mess me up.
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4/2
Accesory
4 Rounds (not for time)
8 HSPU
8 Dips + 5 Sec L-Sit
Conditioning
For time :
30cal Row
30 Box jump 24"
30 KB swing 24kg
30 Wall ball 20#
30 Toes to bar
30 Wall Ball 20#
30 KB swing 24kg
30 Box jump 24"
30cal row
Time : 21:28
Comments
- Absolutely took my time on the conditioning. Still was a good one. The toes-to-bar seemed rather easy for being that deep into the workout. I did it as 15, 10, 5. Thinking back to the open, I should have gone 20, 15, 10, 5 for the 50. Doing sets of 5 WAS stupid as it took me a bit to get myself started. Next week is Regionals and I am looking forward to going. I may do one of the events for my saturday training.
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good thing your in health care profession and could accurately diagnose and treat yourself without missing a beat or working around it,some impressive workouts there krank..hows your body condition ripped still or close.
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good thing your in health care profession and could accurately diagnose and treat yourself without missing a beat or working around it,some impressive workouts there krank..hows your body condition ripped still or close.
According to certain member on here I am not supposed to diagnose the injury I have. I should leave that to an orthopoedic. ::) Yeah, I have had to train differently/lighter with this...but its getting better. So many would have done the "it will go away" type of thing. Can't do that. As far as leanness goes...I am not as lean...but damn close. My training partner has done his best to bust my balls about taking a few more calories if I want to get stronger. Some of the results are telling with the weights I am using.
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5/3
Strength
Take 15 mins work up to heavy 5rm Front Squat : 265#
3x5 Front squat : 265 x 5, 4, 4
Work to 1rm Deadlift - 505#
5rds (not for time - alternating)
a) 5 Deadlift 315#
b) 50yd Prowler push w/ 90#
Conditioning
21 - 15 - 9 of:
a) GHR
b) Pullups
Time : 5:39
Comments
- I was surprised with the front squat and the deadlift. I thought I would get maybe 245 on front squat because my max is/was 300#. The deadlift also suprised me. I did it with no belt and no wraps. I did not see myself getting more than 5# more than that though. Maybe a belt and I would have gotten 525#, but I am going to play it safe.
- Want a hamstring cramp? Do the GHR's in those ranges. Fucking hell!!!!!
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5/5
Olympic
Work up to 1rm Snatch - 185# (NEW PR)
Strength
a) 3x10 Bent Row : 205 x 10, 9 ,9
b) 3x10 Hyperextension : +25 x 10, +45 x 10, 10
Conditioning
Comments
- Skipped the conditioning today because of time crunch. The knee was feeling ok after the snatches but the low back tightened up big time after the hyperextensions. Glad I took a pass on it.
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5/6
Strength
Work up to 5rm on Floor press - 275#
EMOM for 5 mins 3 reps of 90% of 5rm - 245 x 3, 3, 3, 3, 3
3 x 10 single arm KB press - 24kg x 12, 12, 12
Conditioning
5 rounds for time
10 Power Snatch @ 65#
5 Strict Pullups
5 HSPU
Time - 7:22
Comments
- I tried doing the 32kg KB for the press. Wasn't moving. The 24kg went kind of easy. Unfortunately there was nothing in between. I didn't want to grab dumbells. Too lazy. Ha Ha
- I did the conditioning at a less than rushed pace. Shoulders were very tight and I didn't feel like messing with the low back by going any heavier on the power snatch. As it was by the end of the 5th round my erectors were getting a little tight.
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5/8
Olympic
Work to 1rm Clean : 275#
Conditioning
100 Pullups
100 Wall ball to 10ft target 20#
Time : 17:17
Comments
- Probably could have gotten 285# out of the clean but didn't want to mess with the knee anymore than I have already
- The conditioning was horrid. The lat pump was just plain stupid. I was going for 40 unbroken wall balls but my shoulder told me to go F-OFF. From that point I slowed WAY down. Could have also been the Brazilian Steak restaurant I went to last night. All the protein still hanging in me.
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5/9
Conditioning
21 - 15 - 9 - 6 - 3
Strict HSPU
Front Squat 185#
Burpees
21:17
Comments
- Just trying out some of the workouts that the people at regionals will be doing this weekend. Put an ass kicking to me. The first 21 of the HSPU I went unbroken. When I got back to them I managed only EIGHT. Was frustrating. I did break the Front Squats into things like 7, 7, 7....5, 5, 5....5,4...then straight out for the rest. The burpees were not hard...just taxing. All I know is I need to get stronger in my front squat.
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5/10
I went to the North Central Regionals today. Amazing stuff. Still blows bodybuilding shows away x100. $20 to enter. The whole fucking day. Thats all. None of this boring ass pre-judging then come back fro night show. I was there from 12:30 - 5:30. The crowd energy was awesome and was just a general good time. Even when guys were close to time limit the crowd would go nuts cheering them on. Also goes without saying that there were some pretty awesome women there. LOL They could give the "Women of Crossfit and athletics" thread a run for the money. People who say around us were nice. There was no PROTEIN FART SMELL. No one walking around in clothing 2x smaller than it should be. No bloated out of breath guys claiming "Yeah, I am in my bulking phase right now...next year I am going to win nationals". No she beasts with better 5 o'clock shadow than me. Wish I could go tomorrow. I wanted to see how the everyone does with the workout I did this morning. It kicked the shit out of me. Oh, there was a guy who did the workout I did yesterday (my time 21:17) in 10:16. Was amazing.
Annnnyway....
My morning workout :
Conditioning
50cal Row
50 Box jumps 24"
50 Deadlifts 185#
50 Wall Ball (10 ft target) 20#
50 Ring Dips
50 Wall Ball (10 ft target) 20#
50 Deadlifts 185#
50 Box jumps 24"
50cal Row
Time - 42:36
Comments
- I am pretty sure there will be a 20min cap on this at regionals. I wanted to see how log it took. I think I was just too damn spent from this weeks training. By the time I got to the last thing, my speed was ungodly slow. I would challenge anyone to try this. See how you fair. Mentally you just want to stop at points.
Edit : Yep, there was a 21:00 min time cap. Also, the weight was #180....and the box jumps were box jump overs (which I think are easier).
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5/12
Olympic
Work to a 3rm on Hang Snatch - 155#
Strength
Deadlift w/ 2" deficit 1x5 @ 185, 1x5 @ 225, 1x5@275
Conditioning
12min AMRAP
500m Row
20 Strict Pullups
25 Double Unders
1 rd + 16 pullups
Comments
- The gym was so damn humid with all the rain we are getting. The gym mats were moist and when I went to do my snatch work I had to dry my feet off on a towel because I slipped a few times with warming up. Was not thrilled. Do NOT need a stupid injury
- I could not believe how smoked my arms were with the conditioning. I can normally rip out 15 strict pullups very easily. I got FIVE when I went from rower to pullups. Then the damn double unders. I only strung a few together at a time because I was cautious about my knee.
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5/13
Strength
5 Min EMOM Bench x 3 @ 245#
Strict Shoulder press - 1x5 @95#, 1x5 @ 115#, 1x5 @ 135#
3 x 20 Hyperextensions
Conditioning
12min AMRAP
5 Ring Muscle Ups
25 Toes-to-bar
5 Power Snatch 95#
25 Ab mat crunches
1 rd + 18 crunches
Comments
- Was shocked at how decent the bench felt. I was not going to push it. I kept the reps fast. All the wy and all the way down. No partial shit.
- The shoulder press was just done as sort of a deload from the last few weeks
- The conditioning wasn't going to be too bad I thought. I got some good swing with the muscle ups. First 5 were no problem. The toes-to-bar were what slowed me down. I couldn't string more than 7 in a row before I lost the rhythm. Then the ab mat crunches screwed me again. I have a nice ass burn from where my shorts dug up my ass and rubbed against the ground.
- Needless to say, I am looking forward to my off day tomorrow.
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5/15
Olympic
5 x 3 Clean @ 245 for 2 sets, then @225 for 3 sets
Strength
4 x 5 Bent over row - 225 x 5, 5, 5, 5
3x20 GHD sit ups (R:60 sec)
Conditioning
5 Rds 1min row alternate with other row (Basically 1min on, 1min off) : 1607 M
Comments
- Backed off on the cleans. Wasn't feeling it today. Was working out with two others so it was easier to guage the rest periods
- I was shooting for something closer to 1700m which would have had me averaging 500m / 1:30min pace.
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5/16
Strength
Work up to 1rm of weighted pullups - BW (205#) + 110#
Drop sets of weighted pullups : +70# x 4, +50# x 6, +25# x 10, +10# x 10, BW x 11, 40# resistance band x 15
Skill
a) Double Unders (250) : 25, 34, 19, 14, 4, 5, 5, 5
b) UH Grip Chins (50) : 5, 5, 7, 7, 5, 8, 7, 6
DU Penalty - Push ups : (139) - 35, 30, 20, 20, 27, 7
Comments
- I may post the video of the 1rm....then again, this is GB....may come back to haunt me.
- For "Skill" you try and complete them both in the same amount of sets. All sets are unbroken or with no more than a 2 sec pause between reps. If you finish one before the other you have penalty exercise. DU penalties are pushups and the UH Grip Chins are Burpee Box jumps. So, as above I finished my UH chins before I was done with my DU. I only managed 111 of the DU and had 139 pushup penalty. Fuck my life.
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5/17
Strength
EMOM 10 x 2 Deadlift - 405#
Find 3rm back squat - 345
Conditioning
9 - 6 - 3
Strict HSPU
155# Power Clean
Bar Facing Burpees
Time - 4:13
Comments
- Wasn't training with anyone....no one in the gym period. I am not sure I could have gone heavier on the squats. The knee felt ok...not great. I actually took a lot of time doing the strength things. I ended up straightening up the gym during my rest. Was kind of distracted.
- The met con was ok, I didn't rush it but also didn't lag on time. On the last set of burpees I was too close to my gym bag and my food hooked my shoulder harness. ALL the contents of my bag flew out. Pissed me off.
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Well, its been a while. So much has happened over the last year. I am going to just update this thing as my time really isn't going to allow for much more. I am sure it won't thrill many (*cough* Joe *cough*) how I am still training...
So, the 2015 Crossfit Open has come and gone. Last year I barely cracked the top 500 in the world. My goal was to make it to the top 200 and qualify for the Masters Qualifier. There would be a slim chance of making it to the Crossfit Games as only the top 20 out of that 200 get invited to the Games. Last year it was mostly the endurance that kept me from placing higher. Getting better at the lifts is a no-brainer, but that also helped. So, with the Open I got a chest infection the day before workout #3. It kicked my ass but I still scored fairly well. Oh, and for those that don't know, the workouts are released on a Thursday at 7pm CST. You have until the following Monday at 5pm to submit your scores. I fought hard to get rid of the cold over the next week. Here comes the Saturday before workout #4 and I was just rolling out my hips and I turned to the side and suddenly there was a sharp pain in my low back. WTF!?!?!?!?! I went got treated and managed to get through workout #4 and was surprised at how well I did. Over the next week my cold came back with a vengeance. Now I am dealing with low back pain and a cold. I was in the top 200 at this point. I was going to be pissed if this kept me back from my goal. Well, I went to seminar over the weekend before workout #5 and actually picked up a few things that helped me out. I scored a hell of a lot better than I thought I would have. I ended up 173 in the world.
So I had now about 3 - 4 weeks to prep for my Masters Qualifier. With that you are given four workouts that you have to complete over four days. The Top 20 move on to the Games. Well, my bad luck didn't stop. The weekend before the workouts were released, I had a HUGELY shitty thing happen. I lost my rottweiler Annie. Was very sudden. I was just numb all Saturday (4/18). The next day I wanted to get a small workout in...just to get my mind off of it. Well, that was not smart as I ended up tearing my bicep. Just a mid belly tear, but still an injury none the less. Well, I did it to myself....I deserved it. So, I did rehab on it all week and was going to make an attempt at the MQ. I knew I shouldn't be doing it...but still did it. I did one workout on Friday...the 1rm Snatch. I had to stop about 20# short of what I thought I could get because i felt a pulling in the bicep. The next day was a workout that that didn't really involve the bicep and so I completed that one. I rested on Sunday and then on Monday morning I attempted another workout. This one was double Jackie with a 65# bar. May not seem like much but here is the normal workout:
1000m row
50 Thrusters w/45# bar
30 pull ups
So, with this MQ workout you had to do it TWICE and use a 65# bar. Again, you may think it looks easy...but the thrusters kill you. My best time is 8:38. Thats WITH a healthy bicep. I ended up getting through the first round with doing 5 pullups stepping down...then 5 more...etc. On the send round at the very end of the pullups I re-injured the bicep. I called it quits and didn't finish the final workout. Had I even done ONE REP of the final workout, I would have finished about 112th in the world. Now, I have technically no placing. So, its back to off season training. I am about two weeks in...so I will update two weeks worth over the next few days. Thanks....
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Well, its been a while. So much has happened over the last year. I am going to just update this thing as my time really isn't going to allow for much more. I am sure it won't thrill many (*cough* Joe *cough*) how I am still training...
So, the 2015 Crossfit Open has come and gone. Last year I barely cracked the top 500 in the world. My goal was to make it to the top 200 and qualify for the Masters Qualifier. There would be a slim chance of making it to the Crossfit Games as only the top 20 out of that 200 get invited to the Games. Last year it was mostly the endurance that kept me from placing higher. Getting better at the lifts is a no-brainer, but that also helped. So, with the Open I got a chest infection the day before workout #3. It kicked my ass but I still scored fairly well. Oh, and for those that don't know, the workouts are released on a Thursday at 7pm CST. You have until the following Monday at 5pm to submit your scores. I fought hard to get rid of the cold over the next week. Here comes the Saturday before workout #4 and I was just rolling out my hips and I turned to the side and suddenly there was a sharp pain in my low back. WTF!?!?!?!?! I went got treated and managed to get through workout #4 and was surprised at how well I did. Over the next week my cold came back with a vengeance. Now I am dealing with low back pain and a cold. I was in the top 200 at this point. I was going to be pissed if this kept me back from my goal. Well, I went to seminar over the weekend before workout #5 and actually picked up a few things that helped me out. I scored a hell of a lot better than I thought I would have. I ended up 173 in the world.
So I had now about 3 - 4 weeks to prep for my Masters Qualifier. With that you are given four workouts that you have to complete over four days. The Top 20 move on to the Games. Well, my bad luck didn't stop. The weekend before the workouts were released, I had a HUGELY shitty thing happen. I lost my rottweiler Annie. Was very sudden. I was just numb all Saturday (4/18). The next day I wanted to get a small workout in...just to get my mind off of it. Well, that was not smart as I ended up tearing my bicep. Just a mid belly tear, but still an injury none the less. Well, I did it to myself....I deserved it. So, I did rehab on it all week and was going to make an attempt at the MQ. I knew I shouldn't be doing it...but still did it. I did one workout on Friday...the 1rm Snatch. I had to stop about 20# short of what I thought I could get because i felt a pulling in the bicep. The next day was a workout that that didn't really involve the bicep and so I completed that one. I rested on Sunday and then on Monday morning I attempted another workout. This one was double Jackie with a 65# bar. May not seem like much but here is the normal workout:
1000m row
50 Thrusters w/45# bar
30 pull ups
So, with this MQ workout you had to do it TWICE and use a 65# bar. Again, you may think it looks easy...but the thrusters kill you. My best time is 8:38. Thats WITH a healthy bicep. I ended up getting through the first round with doing 5 pullups stepping down...then 5 more...etc. On the send round at the very end of the pullups I re-injured the bicep. I called it quits and didn't finish the final workout. Had I even done ONE REP of the final workout, I would have finished about 112th in the world. Now, I have technically no placing. So, its back to off season training. I am about two weeks in...so I will update two weeks worth over the next few days. Thanks....
good to hear buddy,,,hope all is well,kick ass...
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05/04/2015
A.
Every 2 minutes, for 10 minutes (5 sets), complete:
High Hang Snatch x 3 reps @ 65-70% of 1-RM Snatch
- Used 115# for all sets
B.
Four sets of:
Halting Snatch-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh)
- 135, 185, 185, 225
Rest 2 minutes
C.
Back Squat
*Set 1 – 5 reps @ 65-70% (225)
*Set 2 – 3 reps @ 75-80% (265)
*Set 3 – 1 rep @ 85-90% (295)
Rest 2-3 minutes
Followed by…
Every two minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 75%
- Knees are just tore up...have to go light
D.
Three sets, not for time, of:
Sled Drag March (Heavy) x 100 Meters
Rest 60 seconds
Banded Hip Bridges x 30 reps
Rest 60 seconds
GHD Reverse Hypers x 20 reps
Rest 60 seconds
- Used 100# on sled, 95# on bar. Did one round due to lack of time.
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05/05/2015
a.
3 x 3 Jerk Balance (rest as needed) @ 135, 135, 135
Every 2 min for 12 mins - High hang clean + jerk (3 +1)
@ 135, 135, 155, 155, 155, 175
b.
6x3 Strict Shoulder press (standing) rest 90 sec between sets
@ 135, 135, 155, 155, 160, 160
c.
4 Rounds (not timed)
Max banded push ups (thick red band) 10, -, -
Rest 90 Seconds
10 - 12 supine ring rows (2112) 10, -, -
Rest 90 Secs
8 - 10 GHD Hip Extensions (2011) 10, -, -
Note - got through one round and had to leave due to time running out
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5/6/2015
a.
EMOM for 12 mins
Min 1, 4, 7, 10, 13 - Rope climb 15' x 1 - 2
Min 2, 5, 8,11, 14 - Handstand walk x 10m
Min 3, 6, 9, 12, 15 - L-sit hold 3x15sex (resting 5 secs in between sets)
b.
Every 2mins for 16 mins
Front squat -
*Set 1 – 3 reps @ 75% (225)
*Set 2 – 2 reps @ 80% (240)
*Set 3 – 1 rep @ 85% (255)
*Set 4 – 3 reps @ 80% (240)
*Set 5 – 2 reps @ 85% (255)
*Set 6 – 1 rep @ 90% (270)
c.
EMOM for 15 mins
Min 1, 4, 7, 10, 13 - Russian KB swing x 15 (@24kg)
Min 2, 5, 8,11, 14 - Toes to Bar x 6
Min 3, 6, 9, 12, 15 - Burpee box jump overs x 9 @ 24"
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5/7/15
Off day...forgot to schedule massage
-
5/8/15
a.
3 rounds (not for time)
Banded external rotation work x 20 - 30 reps
Barbell Ab roll out x 8 - 10 reps
Double Unders x 30
b.
Every 2 mins for 12 mins
Drop Snatch + Snatch Balance + OH Squat @ 85, 95, 95, 115, 115, 115, 115
c.
Back Squat (rest 2 1/2 mins between sets)
*Set 1 – 5 reps @ 65-70% (225)
*Set 2 – 3 reps @ 75-80% (265)
*Set 3 – 2 rep @ 80-85% (280)
*Sets 4-6 – 1 rep @ 85% (295)
Rest 3 minutes before continuing
d.
3 rounds for time
2 Rope Climbs 15'
4 Power Clean + Power jerk @ 155
6 Strict HSPU
Time = 4:32
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5/9/15
Saturdays I will deviate from programming to do "Chipper" workouts....these are usually 20+ long workouts of continuous movement....
Today was :
Team Chipper (One Person works at a time...)
100 Box Jump Overs (24″/20″)
100 Double Unders (300 singles)
80 GHR Sit Ups
80 Kettle Bell Swing (24/16)
60 MK OS 80/50
60 Toes to bar
40 HSPU
40 Deadlifts (135/95)
20 HR Push Ups
20 Ground to Overhead (135/95)
Finish with 500m Row
Time is when the the team is done with row.
(forgot to write down what I got with my partner. The numbers in the parenthesis indicates this: (male weight / female weight) . MK OS means medicine ball over the shoulder cleans. All weights are in pounds unless using kettle bells...then in kilograms
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5/11/15
Needed off day. Was very run down. Wasn't from Saturday workout...just a lot of other stuff weighing me down.
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5/12
a.
EMOM for 10 mins - Strict Shoulder press x 1 rep
55% @ 100
65% @ 115
70% @ 125
75% @ 135
80% @ 145
85% @ 155
90% @ 165
95% @ 170
95+% @ 175
95 - 105% @ 185 - new PR
Rest 2 mins then 2 sets of of max reps @ 75% of max weight performed
Reps = 10, 7
b.
Every 2 mins for 12 mins - Halting clean deadlift + high hang clean + hang clean + jerk
95, 115, 135, 155, 175, 175
c.
For max reps:
2 mins x rope climb 15'
Rest 60 secs
2 mins max alternating pistol squats
Rest 60 secs
2 mins max double unders
10, 13/13, 88
d.
3 rounds (not for time)
Pronated grip pull ups x 4 - 6
Rest 20 secs
Strict supinated pull ups x 8 - 10
rest 90 secs
6/6/6, 8/6/4
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5/13/15
a.
EMOM for 15 mins
Min 1, 4, 7, 10, 13 - Strict Pull ups x 8 - 10 (2011)
Min 2, 5, 8,11, 14 - Nose to wall handstand hold x 45 sec
Min 3, 6, 9, 12, 15 - Hollow hold x 45 sec
8, 38 sec, 45 sec
8, 43 sec, 36 sec
8, 41 sec, 35 sec
b.
Front Squat - resting 2 1/2 mins between sets
*Set 1 – 3 reps @ 75% (225)
*Set 2 – 2 reps @ 80% (240)
*Set 3 – 1 rep @ 85% (255)
*Set 4 – 3 reps @ 80% (240)
*Set 5 – 2 reps @ 85% (255)
*Set 6 – 1 rep @ 90% (270)
c.
Every Eight minutes x 2 rounds
Row 100m
20 Burpees over erg
20 Push press @ 115#
- BARELY finished the 1st round..had 15 secs left to spare. 2nrd round I just decided to finish no matter that the time ran out. Shoulders were BURNING
-
5/14/15 - off day
Had meetings almost all morning, no chance of massage
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5/15/15
a.
3 Rounds (not for time)
8 - 10 Toes to bar
6 - 8 roll to candle stick
30 - 40 Double unders
b.
EMOM for 8 mins - Snatch Balance + OH squat
115, 115, 135, 135, 135, 135, 135, 135
c.
Back Squat
*Set 1 – 5 reps @ 65-70% (225)
*Set 2 – 3 reps @ 75% (265)
*Set 3 – 1 rep @ 85% (295)
*Sets 4-6 – 1 rep @ 92.5% (315, 325)
Rest 3 minutes
- Backed off again because knee pain was quite high. Have to find some time to get my rehab going!!!!
d.
AMRAP in 4 mins
1 Power Clean
1 Thruster
1 Shoulder to Overhead
All @ 185lb - completed 6 full rounds....
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5/16/15
Multiple section chipper....the last section SUCKED
15 Min AMRAP
15 Cal Row
15 Burpees over the rower
15 Wall ball 20/14
15 Toes to bar
- Rest 5 Mins
10 Min AMRAP
10 Box Jumps 24/20
10 Thruster 95/65
10 Ring Row
10 GHR Sit ups
- Rest 5 Mins
5 Min AMRAP
1 Deadlift
1 Power Clean
1 Shoulder to overhead
1 Power Snatch
1 OH Squat
Rx 135/95 (rx means thats what the prescribed weight is for this section)
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5/18/15
Not sure if it was from Saturday's workout...or just general outside factors...but low back was tight and thus I decided to return back to bed this morning instead of go to gym. My body needed it.
-
5/19/15
a.
Every 2 mins for 12 mins - Strict shoulder press x 5 @ 80% 1rm (used 150#)
5, 5, 5, 5, 4, 3
b.
Every 2 mins for 12 mins - High hang clean + mid thigh clean + jerk @ 70%1rm
155, 155, 175, 175, 175, 175
c.
AMRAP in 8 mins of :
2 Over head reverse lunges
2 Ring dips w/ pause (1 sec in hole, 2 sec in full extension)
Every round increase reps by 2
- Finished w/ 10 dips and 6 lunges (yes, I screwed up and did lunges first)
d.
3 rounds (not for time)
Supine ring rows x 10 - 12 (2112)
Banded Clam shells x 8 - 10
Chinese plank hold x 60 secs
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5/20/15
a.
EMOM for 15 mins
Min 1, 4, 7, 10, 13 - Strict chest to bar pull ups x 5 - 6 (2011)
Min 2, 5, 8,11, 14 - Free standing handstand hold x 20 secs
Min 3, 6, 9, 12, 15 - Dragon flags x 4 - 6 reps
5 / 5 / 5 / 5 / 5
6 sec, 6 sec, 8 sec, 9 sec, 9 sec
4, 5, 5, 5, 5
b.
Front Squat - rest 2 1/2 mins between sets
*Set 1 – 3 reps @ 75% (225)
*Set 2 – 2 reps @ 80% (240)
*Set 3 – 1 rep @ 85% (255)
*Set 4 – 3 reps @ 80% (240)
*Set 5 – 2 reps @ 85% (255)
*Set 6 – 1 rep @ 90% (270)
- REALLY hated these as I forgot my knee sleeves....I KNOW my knees will be in major pain later.
c.
Min 1, 4, 7, 10, 13 - KB swing x 15 @ 36kg
Min 2, 5, 8,11, 14 - Walking lunges w/ kb (16kg) x 10 steps
Min 3, 6, 9, 12, 15 - 10 Burpee box jump overs (24")
- I was BARELY getting done with the box jump overs before time expired. The lunges FUCKED me. I did sets 2 - 4 w/o the KB's
-
5/21/15
Had to take friend to airport, then to office for work, then marketing event....BRUTAL day. Glad I was off.
-
5/22/15
a.
Hip to hand transition work for muscle-ups x 5 - 8 reps
Strict ring dips x 6 - 8 @ 2011
Single leg box squats x 6-8 / leg
- The box squats made my knees sore almost from get go. I did 3/leg....
b.
Every 90 sex x 9 mins - Snatch balance + OH squat (1 + 1)
95, 115, 115, 135, 135, 145 (up 10lbs from last week)
c.
Back Squat
*Set 1 – 5 reps @ 65% (225)
*Set 2 – 3 reps @ 75% (265)
*Set 3 – 1 rep @ 85% (295)
*Sets 4-5 – 1 rep @ 90% (315)
Rest 3 minutes before moving on
d.
5 rounds for time
2 Ring muscle ups
4 Squats snatches @ 95#
- Was VERY leary about this with the bicep injury in the back of my head and muscle ups. Truth be told, I felt nothing on the muscle ups. The knees on the snatches though...fucking brutal. I couldn't get in my groove to do them smoothly.
Time - 4:28
-
5/23/15
40 Min time cap :
5cal Row
10 Toes to bar
10 Push Press 95/65
10 Box Jumps (24/20)
5 MK OTS (80/50)
10cal Row
20 Toes to bar
20 Push Press 95/65
20 Box Jumps (24/20)
10 MK OTS (80/50)
15cal Row
30 Toes to bar
30 Push Press 95/65
30 Box Jumps (24/20)
15 MK OTS (80/50)
10cal Row
20 Toes to bar
20 Push Press 95/65
20 Box Jumps (24/20)
10 MK OTS (80/50)
5cal Row
10 Toes to bar
10 Push Press 95/65
10 Box Jumps (24/20)
5 MK OTS (80/50)
Time - 29:03
- I normally crash hard on the shoulder pressing stuff. Today I managed to get through them with relative ease. I broke them into groups of 10 reps. Made it easier. Also the Toes to bar were broken up into 10/10 with the 20 reps round and then into groups of 5 reps with the remaining rounds. I will say that I get VERY annoyed with people who are doing the workout and who are obviously NOT performing all the reps. I was 3 exercises ahead of two people in the 30 rep round....and suddenly they are finishing about 4 secs behind me at the end. I do NOT slow down. I did not crash. WHY CHEAT??
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Hey Curt.............didn`t know you were still posting here bud.
Interesting stuff!
All the best my friend. ;)
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Hey Curt.............didn`t know you were still posting here bud.
Interesting stuff!
All the best my friend. ;)
Wes,
Just decided to update the training log...that's as far as I go. Lost too much time always coming on for other shit. Have a lot of outside stuff that I have to take care of now. All the best to you as well.....
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Well, today was national Crossfit-douche day. Almost every place does the workout called "Murph". It is something that most Crossfit gyms do on Memorial day. "Murph” is a CrossFit "Hero" workout named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005 (remember him from Lone Survivor?). The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ He did it with a 20# vest on.
The workout is :
1 Mile Run
100 Pull ups (strict, kipping, butterfly..whatever you want)
200 Pushups
300 Air squats (i.e. just a bodyweight squat)
1 Mile Run
The reason I call it national Crossfit Douche day is on Facebook you will see SOOOOO many people asking what other people best "Murph time" is....how they plan on breaking it up (or even IF they can break it up)....pictures of the 'rips' on the hands people get (as if its a badge of honor)...the stupid sweat angels after they are done. Really? You think thats bad ass? You were sweaty...big fucking deal. ANYWAY...I did it, but didn't finish as I had to pick my friend up from the airport from a few days ago. It was raining out and many complained about it. Really? You want to talk all this shit about how tough you are and how bad ass this is going to be and you are bitching about some LIGHT rain?? Ummm...isn't this a workout to HONOR someone in the service? Hello? They don't take days off if it rains. Geezus...some people are annoying as hell. The first time I did the workout I tried to each thing before moving on to the next exercise. HUGE mistake. I was left with a HUGE rip in my hand that caused me to back off my training for a week. I didn't take a pic of it and post on facebook....so don't think that. Was a good time as there was about 50 - 60 people at the gym (NO I WILL NOT CALL IT A BOX LIKE A CF DOUCHE). Many weren't members...just friends of members. THAT is something you won't see with bodybuilding or something else. Was a great community event. We did a BBQ afterwards too. Again, was an ass beating and some nice food and drink. THAT is what separates the CF community from bodybuilding in my opinion. Bodybuilding lost that "community" aspect back in the early 90's. Just my opinion. Anyway...most will never try something like this and will continue to shit on CF...but hey...I will take this over the oiled up glittery men in trunks fucking grapefruit any day of the week.
Rant over. Oh, and yes...that was a meltdown.
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5/26
Strength
Every two minutes, for 12 minutes : Strict Shoulder Press x 4 reps @ 85-90%
- 155#
Olympic
Every 2 minutes, for 18 minutes : Hang Clean + Front Squat + Jerk
- 135, 135, 135, 155, 155, 155, 185, 185, 205
Conditioning
AMRAP in 8 minutes of:
3 Muscle-Ups
6 Ring Dips
12 Kettlebell Swings (@ 28kg)
- 3 complete rounds
Cool Down
Three rounds, not for time, of:
Kettlebell Box Step ups (strict) x 6 per leg (used 18kg KBs)
Rest 30 seconds
Bar hip bridge x 20 reps (used 75#)
Rest 30 seconds
Reverse Hypers x 20 reps
Rest as needed
Comments
- The 205# was a tad heavier than I should have gone for the hang clean complex. I didn't catch right and totally forced the jerk.
- Went at the muscle ups very easy. I would do one, then reset myself. I don't know if I felt something in the bicep or not on the last one.
- Knees did NOT like the box step ups. The hamstrings were fried after the cool down.
-
5/27
Skill
EMOM x 15 minutes:
Minute 1 – Iso Hold on Pull Up Bar x 30 seconds (Keep arch + chin over bar)
- 23 sec, 26, 21, 20, 12
Minute 2 – Handstand Walk x 50'
- 15', 15', 20', 23', 25'
Minute 3 – Skin the Cat on rings x 4 reps
- 4, 4, 4, 4, 4
Strength
Front Squat
*Set 1 – 3 reps @ 75% - 225
*Set 2 – 2 reps @ 80% - 240
*Set 3 – 1 rep @ 85% - 255
*Set 4 – 3 reps @ 80% - 240
*Set 5 – 2 reps @ 85% - 255
*Set 6 – 1 rep @ 90% - 275
Rest 2-3 minutes between sets.
Conditioning
EMOM x 30 minutes:
Minute 1 – 30 Double Unders
Minute 2 – 10 Wall Ball Shots w/ 20# med ball and 10' target
Minute 3 – 12 Toes to Bar
Comments
- I was lazy and didn't want to grab extra plates so I went with 275# over 270# for last set of front squats. Knees bitched me out afterwards.
- I was running out of time and only did 15 mins of the conditioning. Also modified it from what was programmed. Really wanted to be able to get out of bed on Thursday.
- Really thinking of modifying schedule. I want to give myself more rest days. I will have to figure out how to do that with this programming.
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5/29
Strength
Work up to new 1rm Overhead Squat
5 rep @ 65% - 125
3 rep @ 75% - 145
1 rep @ 85% - 165
3 x 1 @ 90%+ - 185, 205, 215 (f)
Conditioning
For time :
15 Cleans @ 155#
30 Ring Dips
10 Clean
20 Ring Dips
5 Clean
10 Ring Dips
Time - 7:48
Comments
- Got a new PR of 205# on OH squat. I went for 215# and failed. Going down was SLOW, I got out of the hole, but half way up my ass went back and the bar went forward. I SHOULD have had it.
- I am really considering backing off training for two weeks. Shoulders and knees NEED it. I might do the chipper tomorrow....we'll see how they feel.
-
Conditioning / Chipper
9 Min AMRAP
Min #1 Wall Ball 20/14
Min #2 Box Jump 24/20
Min #3 Deadlift 225/135
Score = reps
Rest 5 Mins
9 Min AMRAP
Min #1 Thruster 95#
Min #2 Toes to Bar
Min #3 Double Unders
Score = reps
Rest 5 Mins
9 Min AMRAP
Min #1 Row for calories
Min #2 Med Ball Over the Shoulder 80/50
Min #3 GHD sit ups
Score = cals + reps
My final score was 400 (151 + 145 + 104)
Comments
- I did the deads with the "stand and drop" method. Its acceptable in CF...I am not a big fan, but with the wall balls I wanted my low back fresh. Amazingly...I got looser as the round went on with the first part. I tried to keep the breathing under control, but it got away from me. I wanted 175 for the first. Then with the second round I had ZERO in the tank for the thrusters. I couldn't string a shit load of double unders together like i wanted to. I wanted 60 - 70 but again, the breathing fucked me. The last round was VERY brutal. Going from the GHD sit ups to the rower...felt like vomiting. Overall it was more just a matter of endurance...and not strength. My goals were 175 + 250 + 125. Fell short on all. I'm 99% that I am going to take some time off.
-
6/15
Olympic
Every 2 mins for 12 mins - Halting snatch deadlift (mid-thigh) + mid thigh snatch
- 95, 115, 135, 135, 135, 135
3x4 Halting snatch deadlift (2" off floor, knee, mid thigh, high hang)
- 135, 185, 185
Strength
Find max 20-rep squat
- 225#
Every 3 mins for 15 mins 90% of max for 15 reps
- 205x15,13, 11, 10, 9
Conditioning
- Did not perform
Comments
- Felt good to be back after two weeks. Ate like shit during time off. Just needed to a break from it all. Shoulders felt good, knees were ok.
- Really worked light. I was shocked at how much the 20-rep max did me in. I was shooting for about 245 but that wasn't going to happen. The second part with the 90% was brutal. I'm typing this at night and my legs are going to be SORE tomorrow. Don't even want to see what the workout is for tomorrow.
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6/16
Strength
Every two minutes, for 12 minutes (6 sets) of Strict Shoulder Press x 3 reps
155x3, 135x3, 3, 3, 3, 155x3
Olympic
Every 2 minutes, for 12 minutes (6 sets), complete:
3-Position Clean (high hang, mid thigh, 2″ below the knee) + Jerk
115, 135, 135, 155, 155, 155, 185
Conditioning
Three rounds for time of:
12 Pull Ups
12 Strict Handstand Push-Ups
6 Overhead Squats @ 135#
*Bar must be taken from the floor
- done @ 11:30
Comments
- Started out a little more aggresive with the shoulder press coming back. Went back down and felt good enough on the last set to climb slight back up
- Yes, I stupidly went 7 sets on the olympic. Lost track of timing
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6/18
Skill
Every minute, on the minute, for 15 minutes complete:
Minute 1 – Weighted Pull Ups x 3-4 reps - +30, +40, +40, +50, +65
Minute 2 – Handstand Walk x 15-20 meters (5 - 10 meters for all)
Minute 3 – Double Unders x 40 reps - 40, 40, 25/15, 40, 12/28/10
Strength
Front Squat
*Set 1 – 4 reps @ 70% - 210
*Set 2 – 6 reps @ 75% - 225
*Set 3 – 2 rep @ 80% - 245
*Set 4 – 4 reps @ 75% - 225
*Set 5 – 6 reps @ 80% - 245
*Set 6 – 2 rep @ 85% - 255
Rest 2-3 minutes between sets.
Conditioning
Three rounds for time
15 Thrusters @ 95#
12 Toes to bar
10 Burpee Box jumps - 24"
Done - 12:09
Comments
- In Phoenix for this week. Going to have to train at a Lifetime fitness. Try and get myself in early so that it is not too hot out and the can't grip the bar. Last time I trained in the heat I was sweating so bar my hands kept slipping. No chalk allowed here either.
-
6/20
Olympic
Every 2 minutes, for 10 minutes, complete:
Snatch Balance + Overhead Squat
95, 115, 135, 135, 155
Strength
Back Squat
*Set 1 – 10 reps @ 65% - 145
*Set 2 – 15 reps @ 75% - 170
*Set 3 – 20 rep @ 85% - 190
Rest 2-3 minutes
Followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 15 rep @ 90%
((DID NOT PERFORM THIS PART DUE TO NOT WANTING SORE LEGS ON MONDAY FOR THE FIRST WORKOUT OF THE 2015 GRANITE GAMES))
Conditioning
For Time:
12 Pull Ups
1 squat clean – 185#
1 squat clean – 205#
1 squat clean – 225#
1 squat clean – 245#
1 squat clean – 255#
Done – 10:30
Comments
- The squat cleans weren’t too bad. I am still jumping forward and that means I am not getting a very good pull. Starting July 19th there is an Olympic lifting coach at my gym for 5 weeks. I don’t care what it costs, I am in for that set of workouts.
- Adding this later, my knees were their usual soreness about 90 mins after this. But they didn’t stay as sore as they usually get. I am hoping the high rep lifting helps.
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6/22
Olympic
Every 90 seconds, for 12 minutes (8 sets), complete:
Snatch x 1 rep @ 75%1-RM
135, 135, 135, 135, 145, 145, 145, 145
Strength
Back Squat
*Set 1 – 10 reps @ 65% - 145
*Set 2 – 15 reps @ 75% - 170
*Set 3 – 20 rep @ 85% - 190
Rest 2-3 minutes
Followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
((DID NOT PERFORM – GRANITE GAMES WORKOUT FOR CONDITIONING))
Conditioning
AMRAP – 10 mins
5 Hang Squat Clean
7 Burpee over the bar
Done – 81 reps
Comments
- I sand bagged the conditioning. I know I probably could have done another round. I should not have done anything prior to the workout. Was pretty stupid. The Hang squat cleans could not start out with a regular clean. Any time the bar was taken from the floor, you had to pause at the pocket before going into the hang squat clean. Put me at 63rd...not bad but could have been better.
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6/23
Strength
Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 2 reps @ 90%
170x2, 2, 2, 2, 1, 1
Olympic
Every 2 minutes, for 16 minutes (8 sets), complete:
Clean from 2″ Below Knee + Jerk
135, 135, 155, 175, 185, 185, 205
Conditioning
For max reps:
90 seconds of Muscle-Ups - 5
Rest 60 seconds
60 seconds of Muscle-Ups - 3
Rest 60 seconds
30 seconds of Muscle-Ups - 2
Misc.
Three sets of:
Weighted Pronated-Grip Pull-Ups x 2-3 reps – +35# x 3, +70# x 3, +90# x 2
Rest 20 seconds
Strict Pull Ups x Max Reps – 10, 6, 5
Rest 90 seconds
Comments
- Not sure I will keep at the near 1rm lifting of the shoulders. I get more joint pain than anything else. I may back off to 5’s or 3’s
- This was the first time I really went at it with the ring muscle ups since the bicep tear. I was VERY cautious. Probably overly so. I at least got back up on them and did my share of them
-
6/24
Off Day
Conditioning
5 Rounds
40 Double Unders
20 Cal Row
10m Handstand Walk
10 Walking lunges
Comments
- Just did some light conditioning today. Nothing traumatic
-
6/25
Skill
Every minute, on the minute, for 15 minutes complete:
Minute 1 – Legless Rope Climb x 1-2 ascents
Minute 2 – Nose to Wall Handstand Hold x 45 seconds
Minute 3 – L-Sit Hold x 15.15 (15 sec hold, rest 30 secs, then hold 15 secs)
Strength
Front Squat
*Set 1 – 3 reps @ 80% - 245
*Set 2 – 2 reps @ 85% - 255
*Set 3 – 1 rep @ 90% - 270
*Set 4 – 3 reps @ 85% - 255
*Set 5 – 2 reps @ 90% - 270
*Set 6 – 1 rep @ 95% - 285
Rest 2-3 minutes between sets.
Conditioning
(Second training session)
For time:
Open – 100 Double Unders
200m Row
10 Clean and Jerk @ 115#
50 Pull ups
300m Row
10 Burpee
50 Box jumps 24”
400m Row
10 Burpee over the bar
50 Kettle Bell Swings @ 24kg
500m row
10 Hand release burpee over the bar
50 GHR sit ups
Close – 100 Double unders
Done – 43:28
Comments
- Today solidified that I am done with the really low rep lifting with front squats and shoulder press. I am only feeling joint pain and not the strength gain. I am more worried about the pain than I am the benefit.
- I am do not know if I will ever do a 2-session training like this again
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6/26
Skill
Three sets, not for time, of:
Bar Muscle Up x 2-3 reps – 2, 3, 3
Bar Hip Bridges x 30 reps @ 65# - 30, 30 ,30
Wall Climbs x 2-3 reps - 2, 2, 2
Olympic
Every 90 seconds, for 9 minutes (6 sets), complete:
Snatch Balance x 1 rep
95, 115, 135, 135, 155, 175
Build over the course of the 6 sets. Goal is to hit 105% of 1-RM.
135, 135, 155(f), 155, 175, 195 (f – 2 tries)
Conditioning
AMRAP 4 minutes of (using 185#):
Power Clean x 1 rep
Thruster x 1 rep
Shoulder to Overhead x 1 rep
Done – 7 rounds
Comments
- That conditioning SUCKED. My thrusters SUCK. I was also still feeling the knees from yesterday.
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07/24
Strength
Deadlift - 10-8-6-4-2 (ascending weights) - 225x10, 245x8, 275x6, 315x4, 365x2
Conditioning
For time (compare against Master Long Chipper from 2015 Games)
1,000-meter run
25 Deadball over the shoulder 100#
25 Box Jump Overs, 24"
25 Chest-to-bar pull ups
50 Wall Balls to 10ft target 20#
25 Chest-to-bar pull ups
25 Box Jump Overs, 24"
25 Deadball over the shoulder 100#
Done - 26:23
Comments
- I stopped with the routine I was doing before. Just never got into the groove of it. Felt more joint pain than anything. I need to improve the endurance aspect of my training more than anything. My strength dropped with that old routine. That did not thrill me.
- With the deadlifts I am going to work on using a dual overhand grip and no straps. So the weights are going to drop some.
- The conditioning should have been done in under 20:00. I definitely got my ass handed to me. The run wasn't too bad...but my knees and heels took a pounding. I had the Games on the TV and tried to pace with them. I was good through the first sets of box jumps. Then with the pull ups, it got into my head about the bicep tear. Have to work on getting over that.
-
7/25
Off day. Definitely going to get massage. I was TOAST last night. That workout destroyed me. I need to do better with my recovery and restorative days.
-
7/27
Olympic
Every 2 mins x 7 sets
Power Snatch + Hang Squat Snatch + Squat Snatch
85, 95, 115, 115, 135, 135, 155
Strength
DNP
Conditioning
21-15-9
Squat Snatch, 95/65
Strict Pull-Ups
Time - 13:29
Comments
- I was surprised at how much better the snatches felt and even doing the 155# snatch wasn't as hard as I thought it would be
- My hamstrings were on FIRE for the conditioning. The snatches were nothing. Even my low back didn't feel to bad after all of them. Form has to be improving if that's the case.
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7/28
Plyo
5×1 – Seated Box Jump
Olympic
5×1 – Clean High Pull + Tall Clean.
115, 135, 135, 155, 155
EMOMx15, 3 Rounds:
Min 1 – 1 Squat Clean, 60% - 150#
Min 2 – 1 Squat Clean, 65% - 165#
Min 3 – 1 Squat Clean, 70% - 175#
Min 4 – 1 Squat Clean, 75% - 190#
Min 5 – 1 Squat Clean, 80% - 205#
Conditioning
25-20-15-10-5: Rowing (Calories)
50-40-30-20-10: Double-Unders
Time - 10:34
Accessory Work
3 Supersets:
15 Barbell Bent Over Rows
20 Glute Bridges
25 GHD Sit-Ups
30 Banded Good Mornings
(DNP)
Comments
- Wasn't too sure how to properly do the seated box jumps. I need to read up on them. Don't feel I was doing it correctly.
- I dropped the percentages down in the Clean work. Really want to work on my 'kick' of the bar off the thigh/hip. Also maintaining good chest arch with low back arch in the hole and as I come up.
- I used my 2XU arm sleeves for the double unders today. Need to figure out how to get beyond the forearm pump that occurs with them. The opening 50 of the DUs SUCKED. I couldn't string anything together.
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7/29
Strength
- Build to a heavy set of 3 Push Press : 185#
- Build to a heavy set of 2 Push Jerk - 225#
- Build to a heavy single Split Jerk - #245
2×10 Back Squat - 265 x 10, 10
Gymnastics
6 sets of 60% of best unbroken set of Muscle ups, rest as needed between sets
(DNP)
Conditioning
A. 3 attempts to establish highest “Calorie/Hour” pace.
- Damper just above the '5', 2600, 2800, 2900 = Avg of 2750
B. 6x:15 on, 1:45 off – goal is to maintain 90%+ of best “A” score. - 2475
C. 4x:30 on, 1:30 off – goal is to maintain 85%+ of best “A” score. - 2325
C. 2x:45 on, 1:15 off – goal is to maintain 80%+ of best “A” score. - 2200
Comments
- Getting weird feeling on inside of elbow when I bring the bar back down to the front rack position for the intial stuff with Strength work. I should have used the Olympic boxes so I didnt have to keep racking it. Also worked on getting my feet wider and getting the toes slightly turned in for the split jerk. Lastly, another fault of mine is not bring the lead leg back first when standing up from the split jerk. I REALLY created some bad habits for myself.
- Back squat was less than what I wanted. Thank the knees for that one. The second set felt better when I focused on pushing the knees out and using glutes more to come up.
- Still very apprehensive about the left arm on the Muscle ups. I need to either do them or MRI this damn elbow.
- For the rowing attempts I rounded down to the closest "00" for my calories. I found my three attempts by rowing for :15sec, then resting for 1 min. I used the closest to a '25' for the average. This was DESTRUCTION to keep the calories where they need to be.
-
7/30
Rest Day
Comment
- Have kinesiotape on both knees and going to try and ice them throughout the day. Just got my replacement Rehband knee sleeves yesterday so I am anxious to try them tomorrow. They only had the 5mm ones instead of the 7mm ones I prefer. We'll see how they feel.
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4/25
Conditioning
3 Rounds
800m run
8 ring muscle-ups
80 squats
Strength
Tempo Front Squat 5x3
3 Tempo Front Squat @ 6/10 RPE
3 Tempo Front Squat @ 7/10 RPE
3 Tempo Front Squat @ 8/10 RPE
3 Tempo Front Squat @ 8/10 RPE
3 Tempo Front Squat @ 8/10 RPE
*Tempo: 3 seconds down, 2 second pause.
Shoulder Press 6-6-6-4-2
6 Strict Barbell Press @ 6.5/10 RPE
6 Strict Barbell Press @ 7/10 RPE
6 Strict Barbell Press @ 8/10 RPE
4 Strict Barbell Press @ 8.5/10 RPE
2 Strict Barbell Press @ 9.5/10 RPE
AMRAP in 60 seconds of L Seated Strict Barbell Press @ 45#
Deadlift 8-8-6-6-6
8 Deadlifts @ 7/10 RPE
8 Deadlifts @ 7/10 RPE
6 Deadlifts @ 7.5/10 RPE
6 Deadlifts @ 7.5/10 RPE
6 Deadlifts @ 8/10 RPE
*5 Sit to Jump Tall Box Jumps (sit in a chair and then explode up onto box) after each set.
Comments
I had a coach and dumped him because I didn't feel we were on the same page. Plus over the last month my shoulders and knees have been feeling like pure shit. So for the next few weeks I am going to lighten the loads on everything and get back to some of my old programming. Today beat the living fuck out of me. The run was the worst. I hate running...with a passion. Give me ANY piece of cardio equipment and I am happy. I gas out so fast with runs. Today my calves BLEW UP on the just the first 800m run.
The loads I used were so far below what I normally would use. Also, I didn't do the additional exercise with the shoulder (strict) press and deadlift. I was good enough with just those movements. When I feel I am back to where I want to be...I will list the weights I use..
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Krank - I know RPE is a personal intensity type thing, but how does it work for low rep sets like above?
Is it just meaning weight is heavier, so estimated RPE is increased?
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Krank - I know RPE is a personal intensity type thing, but how does it work for low rep sets like above?
Is it just meaning weight is heavier, so estimated RPE is increased?
Yes, you will increase the weights as the RPE goes towards 10. After the conditioning piece my legs were toast. I need so much work on running. My front squat was about 30 - 40# less than what I would use fresh. Even the deads were about 50 - 70# less
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Yes, you will increase the weights as the RPE goes towards 10. After the conditioning piece my legs were toast. I need so much work on running. My front squat was about 30 - 40# less than what I would use fresh. Even the deads were about 50 - 70# less
Makes total sense - got it.
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Makes total sense - got it.
I never thought I would like lifting under fatigue. But, it really does feel good. You actually focus so much more on form and you can still generate intensity. When you like without the fatigue...the weights you used to use like that don't seem that difficult at all.
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I never thought I would like lifting under fatigue. But, it really does feel good. You actually focus so much more on form and you can still generate intensity. When you like without the fatigue...the weights you used to use like that don't seem that difficult at all.
Did the same concept with a ruck the other day - talked about it in the training thread - ran 5.2 miles, than attempted a 100lb ruck mile, fatigued.
Sucked, but I wanted to train in the fatigued state.
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04/26
conditioning
AMRAP 7 Minutes
50/40 Calorie Assault Bike
Max Calorie Row
-rest 3:00-
AMRAP 7 Minutes
50/40 Calorie Row
Max Calorie Assault Bike
- score each round is the 50 cals + how ever many cals you get on the 2nd machine
Rd 1 = 50 + 61
Rd 2 = 50 + 61
weightlifting
Pause Power Snatch 3-2-1-3-2-1-1-1
3 Pause Power Snatch @ 65% 1 RM Snatch
2 Pause Power Snatch @ 68% 1 RM Snatch
1 Pause Power Snatch @ 73% 1 RM Snatch
3 Pause Power Snatch @ 68% 1 RM Snatch
2 Pause Power Snatch @ 73% 1 RM Snatch
1 Pause Power Snatch @ 75% 1 RM Snatch
1 Pause Power Snatch @ 75% 1 RM Snatch
1 Pause Power Snatch @ 75% 1 RM Snatch
- rest as needed between sets
comments
- I knew the conditioning was going to hurt. I paced the bike on the first section WAY too much. I was shooting for 70 cals on the rower but by the time I got settled into my pace I was too far behind to catch up. The 50 cal row was done at about 2:21. I knew better than to blast this out. The bike ate me up. I wanted 70 cals here too. It was a push to even got the 60. At the 2:00 left mark my glute/hamstring area was on fire. Good one...but the legs reminded me what I did yesterday
- Power snatching after the conditioning was awful. Legs had so little power. Felt good to do some weight though. Been dealing with some bicep tendon issues...when dropping the bar from the top of the snatch I feel the tendon rub around in the groove. Just taking it easy. I did NOT pause in the catch position as the directions called for. Just wanted to get some lifting in.
-
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.
-
Excellent report.
-
(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.
-
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
-
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
-
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
-
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
-
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.
-
Every time this thread pops up and I see "Kranks Log", I chuckle aloud.
-
Like a machine.
-
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... :'(
-
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.
-
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
-
Conditioning
Hero WOD - Ill Will
Ill Mill (Time)
5 Rounds for Time:
500 Meter Row
20 Kettlebell Swings (70 / 53 lb)
20 Push-ups
20 Wallballs (20 / 14 lb)
20 Pull-ups
History:
Navy Special Warfare Operator Chief Petty Officer (SEAL) Zackary Wilson Miller II Chief Special Warfare Operator Zackary Wilson Miller II, 39, born September 5th, 1981 in St. Augustine, FL succumbed to his brief battle against cancer June 4, 2021 in Virginia Beach, VA with his family, closest loved ones, and teammates by his side. He was assigned to an East Coast based Naval Special Warfare Unit. Zack spent the majority of his childhood in Columbus, GA and moved to Mobile, AL with his family when he was 12 years old. He graduated from McGill-Toolen Catholic High School in 2000, where he played baseball, basketball, and football; he was the captain of the football team. Zack was awarded a scholarship to play football at Millsaps College in Jackson, MS before transferring to the University of Alabama in Tuscaloosa, AL where he graduated with a bachelor’s degree in Political Science in 2004
Weight lifting
Clean Deadlift to Mid Thigh + Clean Pull + Clean + Jerk 5-5-5-4-4
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 7/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk@ 8/10 RPE
Accessory
3 Sets
10 Weighted Hanging Knee Raises
100ft Heavy Sandbag Carry @ 125# (perform 1 squat every 20 ft) (total of 5 squats)
Notes:
- Getting back after having PRP done. Felt good to push myself a little bit.
- Trying to decide if I want to compete again. The shoulders have been beat to shit over the years and I think its catching up to me
- Was in Orlando for the Semi-finals for CF. I swore of competing...but being around the competitors did something (not sure thats a good thing).
- We'll see in 3 mos how the body is doing. Taking off of shoulder for a few weeks I was forced to focus on legs....hit a 255 for 20 on squats
-
Everyone has to find their own path and I respect your crossfit approach to working out. When I watch the championship on tv it appears to me that both the women and men could be on supplements. It's so impressive watching those top athletes compete. I sometimes wish as a young man I would have gotten into Olympic lifting instead of following bodybuilding type routines. Those glossy Weider magazines got me. I think it's great that cross fit puts a lot of emphasize on the quick lifts. I just recently got back to doing power cleans to give myself a break from grinding deadlifts. My rack is terrible due to arthritis and now my shoulder is bugging me. I think it's from using bad form catching the weight. Anyway impressive workouts of your doing and keep up the good work and watch those shoulders. So easy to damage them.
-
06/06/23
Conditioning
Sesame Street
3 Sets:
3 Rounds
200m Run
Yoke Carry
-rest 5 minutes b/t sets-
*Round 1: 100ft with empty yoke
*Round 2: 50ft (120# added)
*Round 3: 25ft (180# added)
(Yoke weight is 185# empty)
Strength
In The Hole Front Squat 3-3-2-1-1-1
3 In the Hole Front Squat @ 6/10 RPE
3 In the Hole Front Squat @ 6.5/10 RPE
2 In the Hole Front Squat @ 7.5/10 RPE
1 In the Hole Front Squat @ 8/10 RPE
1 In the Hole Front Squat @ 9/10 RPE
1 In the Hole Front Squat @ 10/10 RPE
Behind the Neck Barbell Strict Press + Barbell Strict Press 6-6-4-4-2-2
3 Behind the Neck Barbell Strict Press + 3 Strict Press @ 6/10 RPE
3 Behind the Neck Barbell Strict Press + 3 Strict Press @ 6.5/10 RPE
2 Behind the Neck Barbell Strict Press + 2 Strict Press @ 7/10 RPE
2 Behind the Neck Barbell Strict Press + 2 Strict Press @ 8/10 RPE
1 Behind the Neck Barbell Strict Press + 1 Strict Press @ 9/10 RPE
1 Behind the Neck Barbell Strict Press + 1 Strict Press @ 10/10 RPE
Sumo Deadlift + Deadlift 5x6
3 Sumo Deadlifts + 3 Deadlifts @ 8/10 RPE
3 Sumo Deadlifts + 3 Deadlifts @ 8/10 RPE
3 Sumo Deadlifts + 3 Deadlifts @ 8.5/10 RPE
3 Sumo Deadlifts + 3 Deadlifts @ 9/10 RPE
3 Sumo Deadlifts + 3 Deadlifts @ 9.5/10 RPE
notes:
- That yoke carry was shitty. Couldn't believe how hard it was just doing the 25ft section. On the flip side, coming back to the empty one felt lighter and lighter.
- Not a fan of the "in the hole" front squat. I don't feel that you have as much tension to push the weight...kind of like starting a bench in the hole. Positive here is that I am doing better with the front rack
- Its been a fuck-ton long time since I have done sumo deads. Kept this light because of it. No need to blow an adductor
- Shoulders are feeling better from the PRP....still taking it easy for it to take effect
-
Everyone has to find their own path and I respect your crossfit approach to working out. When I watch the championship on tv it appears to me that both the women and men could be on supplements. It's so impressive watching those top athletes compete. I sometimes wish as a young man I would have gotten into Olympic lifting instead of following bodybuilding type routines. Those glossy Weider magazines got me. I think it's great that cross fit puts a lot of emphasize on the quick lifts. I just recently got back to doing power cleans to give myself a break from grinding deadlifts. My rack is terrible due to arthritis and now my shoulder is bugging me. I think it's from using bad form catching the weight. Anyway impressive workouts of your doing and keep up the good work and watch those shoulders. So easy to damage them.
Thank you...I was a bodybuilder for 20+ years. I had always wanted to do the weightlifting...but never got a chance. I think bodybuilding messes with the shoulders big time. No one preaches mobility and warming up for lifting. I think doing that people would have a lot more longevity. A lot of people throw the weight out in front of themselves and turn it into a deadlift reverse curl.
-
6/7
Conditioning
SemiFinals 23.7
15 Cal Echo Bike
15 Toes to Bar
60' sandbag carry @125#
Weightlifting
Snatch Balance 3-3-2-2-1-1
3 Snatch Balance @ 7/10 RPE
3 Snatch Balance @ 7.5/10 RPE
2 Snatch Balance @ 8/10 RPE
2 Snatch Balance @ 8.5/10 RPE
1 Snatch Balance @ 9/10 RPE
1 Snatch Balance @ 9.5/10 RPE
Power Snatch 3-2-1-1
3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 9/10 RPE
Snatch Deadlift to Mid Thigh + Snatch High Pull + Snatch 4x3
1 Snatch Deadlift to Mid Thigh + 1 Snatch High Pull + 1 Snatch @ 7/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Snatch High Pull + 1 Snatch @ 7.5/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Snatch High Pull + 1 Snatch @ 8/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Snatch High Pull + 1 Snatch @ 8/10 RPE
Accessory
3 Sets
10 Double Kettlebell Front Rack Hold Lateral Box Step up (5 each leg)
10 Barbell Good Mornings
20 med Ball Rotational Twists (10 each side)
-
6/8
Conditioning
"Cookie Monster"
8 Rounds
1000m Bike Erg
18 Dumbbell Hang Clean and Jerks (50/35)
18 Push Ups
Strength
Wide Grip Bench Press 5-5-3-3-1-1
5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
*5 Chin Up after each set.
Weightlifting
Snatch Pull 5x3 (w/ straps)
3 Snatch Pulls @ 100% 1RM Snatch
3 Snatch Pulls @ 100% 1RM Snatch
3 Snatch Pulls @ 100% 1RM Snatch
3 Snatch Pulls @ 105% 1RM Snatch
3 Snatch Pulls @ 105% 1RM Snatch
Accessory
Mini-Pump – Upper Body
3 sets
10 Seated Neutral Grip Cable Row @RPE 7
-rest 30 seconds-
15 Standing Tricep Extension @RPE 7
-rest 30 seconds-
15 Incline Dumbbell Hammer Curls @RPE 7
-Rest 2 min b/t sets-
-
Impressive, Krankster.
-
Impressive, Krankster.
Very impressive training.
-
You wrote, "A lot of people throw the weight out in front of themselves and turn it into a deadlift reverse curl." I know what you mean. My form is terrible. When I lift I do a bodybuilding type routine then throw is a few sets of something like power cleans. Last decade I barely did them staying with simple to do deadlifts. For many decades though I always threw in power clean and push presses or even snatches. Always would do the last set in with around 230lbs. Now I can't imagine doing that today. Maybe if I specialized in it for weeks. Now on the rare occasion I throw some Power cleans in my and my form is terrible. The arthritis I got limits my mobility. No amount of stretching is going to get my arms to bend for a proper rack. I should stick with split snatches.
-
6/9 - active recovery
conditioning
5 Sets
30 Sec at RPE5 (or 85 RPM)
30 Sec at RPE1-2
*No rest between sets.
-Rest 1 Min-
4x 20 Sec Standing on D8 at RPE10, 40 Sec at RPE1-2 (Any RPM)
2 Min at RPE3 (or 70-75 RPM)
4x 20 Sec Standing on D9 at RPE10, 40 Sec at RPE1-2 (Any RPM)
2 Min at RPE3 (or 70-75 RPM)
4x 20 Sec Standing on D10 at RPE10, 40 Sec at RPE1-2 (Any RPM)
2 Min at RPE3 (or 70-75 RPM)
-Rest 1 Min-
5 Sets
30 Sec at RPE5 (or 85 RPM)
30 Sec at RPE1-2 (Any RPM)
*No rest between sets.
Total: 30 Min
Total meters = 12020
comments
- The standing with the Bike ERG and high damper was a bitch. I was soaked by the end of this. Top guys were getting 14,000+ meters
-
6/10
Movement Prep
3 Sets
14 Barbell Back Rack Bulgarian Split Squats (7 each leg)
50ft / arm Heavy Single Arm Kettlebell Farmer Carries
10 Double Dumbbell Chinese Row (https://www.youtube.com/watch?v=O6QSm9sO-tc)
Weightlifting
Clean Deadlift to Mid Thigh + Clean Pull + Clean + Jerk 5-5-5-4-4
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 8/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk @ 8.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk@ 9/10 RPE
Accessory Work
3 Sets
4 Half kneeling kettlebell windmill (https://www.youtube.com/watch?v=wjYNzITBDqg)
:30-:45 Hanging Knee raise hold
:60 Sandbag Bear Hug Hold @125#
Conditioning
"Bert & Ernie"
2 sets:
300m Row
12 Thrusters (95#)
80 Double Unders
12 Thrusters (95#)
300m Row
-Rest 5 minutes between sets-
-
6/11
Strength
Tempo Heel Elevated Back Squat 5x3
3 Tempo Heel Elevated Back Squats @ 6/10 RPE
3 Tempo Heel Elevated Back Squats @ 7/10 RPE
3 Tempo Heel Elevated Back Squats @ 7.5/10 RPE
3 Tempo Heel Elevated Back Squats @ 7.5/10 RPE
3 Tempo Heel Elevated Back Squats @ 8/10 RPE
*Tempo: 3 seconds down, 2 second pause in bottom
Back Squat 1x10
10 Back Squat @ 9/10 RPE
Conditioning
"Oscar the Grouch"
40 Goblet Step Back Lunges (53#)
40 Kettlebell Swings (53#)
40 Burpee over Kettlebell (53#)
40 Toes to Bar
-rest 3 minutes-
20 Toes to Bar
20 Burpee over Kettlebell (53#)
20 Kettlebell Swings (53#)
20 Goblet Step Back Lunges (53#)
Accessory
3-4 rounds:
10 Banded Pushups @ moderate weight RPE 7
10 Chin-Ups @ moderate weight RPE 7
10 Standing KB Crush Grip French Press @ moderate weight RPE 7
10 Standing Barbell Curl @ moderate weight RPE 7
30 Alternating V-Ups
30 Flutter Kicks (each side)
7 Alligator Rolls (each way)
30 yd Single KB OH Carry (left)
30 yd Single KB OH Carry (right)
-Rest 2-3 minutes b/t rounds-
Comments
- Squats felt WAY lighter than they did two weeks ago.
- The set of 10 wasn't as heavy as I wanted it to be. Feeling an odd 'pulling' above the knee cap on the side of my replacement. Won't fuck with it.
- The conditioning went slow. That pull above the knee reared its head on the step back lunges. Also, fuck burpees over a kettlebell. What a shit-show that would be to judge. I won't be doing those again. The toes to bar gassed me...they are NOT things that I get gassed on. I should have done a set of 20 easily. I had to break at 15. I nearly time capped on both sections.
- The accessory was also a shit show. I only did 2 rounds. I was mentally done at that point.
-
06/12
- No active recovery, PT for shoulders after PRP injections
06/13
Strength
Front Squat 3-3-2-1-1-1-1-1
3 Front Squat @ 6/10 RPE
3 Front Squat @ 6.5/10 RPE
2 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9.5/10 RPE
1 Front Squat @ 10/10 RPE
Shoulder Press 5-5-3-1-1-1-1-1
5 Strict Press @ 6/10 RPE
5 Strict Press @ 6.5/10 RPE
3 Strict Press @ 7/10 RPE
1 Strict Press @ 8/10 RPE
1 Strict Press @ 8.5/10 RPE
1 Strict Press @ 9/10 RPE
1 Strict Press @ 9.5/10 RPE
1 Strict Press @ 10/10 RPE
Sumo Deadlift + Deadlift 6-4-2-2-2-2-2
3 Sumo Deadlifts + 3 Deadlifts @ 7/10 RPE
2 Sumo Deadlifts + 2 Deadlifts @ 7.5/10 RPE
1 Sumo Deadlifts + 1 Deadlifts @ 8/10 RPE
1 Sumo Deadlifts + 1 Deadlifts @ 8.5/10 RPE
1 Sumo Deadlifts + 1 Deadlifts @ 9/10 RPE
1 Sumo Deadlifts + 1 Deadlifts @ 9.5/10 RPE
1 Sumo Deadlifts + 1 Deadlifts @ 10/10 RPE
Conditioning
Snow White
6 Sets
12 Calorie Echo Bike
6 Squat Cleans (135)
12 Pull ups
-rest 3 minutes-
Comments
- Knee felt better today after some PT yesterday. Some adhesions in patellar tendon and vastus lateralis were not allowing good superior glide of patella with contraction of quads. Went heavier on front squats than I thought I could.
- Kept the shoulder presses light based on recommendation of ortho and PT
- surprised at how light the sumo deads felt. Didn't push as its not been long since I have gone back to doing them.
- The conditioning SUCKED. Averaged 1:35 / rd for rounds 1 - 5, then sent it for the last round. Was off the bike each round at about :45 sec....last one at :22. Cycled the 6 cleans and went straight into the pull ups. Finished round 6 at 1:01. Died for about 5 mins. Needed to go to that place to know what it felt like again
-
6/14
Movement Prep
3 Sets
14 Double Kettlebell Front Rack Hold Lateral Box Step Overs (7 each leg)
10 Barbell Good Mornings
20 Med Ball Rotational Throw (10 each side)
Weightlifting
Power Snatch 3-2-1-1-1
3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 10/10 RPE
Conditioning
Grumpy
For Time
200m Sandbag Carry (150#)
400m Dumbbell Farmer Carry (2x70#)
*every time you break on the Sandbag Carries complete 5 Cleans and every time you break on the Farmer Carry complete 15 Dumbbell Push Ups
Accessory Work (Time permitting)
3 Sets
15 4in Deficit Hand Release Push Up
10 Double Kettlebell Front Rack Hold Sit Ups
50 ft Double Kettlebell Overhead Waiter Walk + :60 Handstand Hold
Comments
- Power snatching felt good. Am trying to follow the advice of only pulling at 80% for lighter weights and dropping farther into squat position. The punch to the ceiling has felt better and I do not feel the snapping of the bicep tendon.
- That conditioning SUCKED! Took me 17:12 to finish. Two breaks on the sandbag and three breaks on the dumbells. I could not make a fist after I was done. Used a hook grip at first for about 80m...then let the dumbell hang down. Was a VERY mental focused workout. The pain wasn't going to get worse...but dealing with it was the trick.
- Only did 2 rounds of accessory.
-
6/15
Conditioning
25 min EMOM (:45 on / :15 off)
1) Row @ 1200 cal/hr
2) Reverse sled w/ 90#
3) Box step ups @ 24"
4) Alternating hang DB snatch (50#)
5) GHD sit-ups
Strength
Wide Grip Bench Press 5-3-1-1-1-1-1
5 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 7.5/10 RPE
1 Wide Grip Bench Press @ 8/10 RPE
1 Wide Grip Bench Press @ 8.5/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
1 Wide Grip Bench Press @ 9.5/10 RPE
1 Wide Grip Bench Press @ 10/10 RPE
Accessory
3 Sets:
10 Alt. Incline DB Bench (each side) @ Moderate weight – RPE 7
10 Wide Pull Down @ Moderate weight – RPE 7
-rest 60-90 seconds b/t sets-
4 Sets:
12 Cable Curls @ moderate weight – RPE 7
12 Reverse Grip Tricep extension @ moderate weight – RPE 7
-rest 60-90 seconds b/t sets-
Comments
- Low back was fried from last two days. Did my own conditioning instead of programmed one. Just kept moving, did not push it.
- Wide grip bench felt good on shoulders...not much pain. Went about 50# heavier than I did last week
- Accessory was mindless work. Reminded me of bodybuilding days
-
6/16
Bike Lactate threshold training
BikeErg: Lactate Threshold
5 Min at RPE3 (or 75 RPM)
4 Min at RPE5 (or 80-85 RPM)
4 Min at RPE3 (or 75 RPM)
4 Min at RPE5 (or 85 RPM)
4 Min at RPE3 (or 75 RPM)
3 Min at RPE7 (or 85-90 RPM)
3 Min at RPE3 (or 75 RPM)
3 Min at RPE7 (or 90 RPM)
3 Min at RPE3 (or 75 RPM)
2 Min at RPE8 (or 90-95 RPM)
2 Min at RPE3 (or 75 RPM)
2 Min at RPE8 (or 95 RPM)
2 Min at RPE3 (or 75 RPM)
1 Min at RPE9 (or 95-100 RPM)
1 Min at RPE3 (or 75 RPM)
1 Min at RPE9 (or 100 RPM)
Total: 44 Min
Scoring: Meters
CLOCK FLOW
0:00 - 5:00 at RPE3 (or 75 RPM)
5:00 - 9:00 at RPE5 (or 80-85 RPM)
9:00 - 13:00 at RPE3 (or 75 RPM)
13:00 - 17:00 at RPE5 (or 85 RPM)
17:00 - 21:00 at RPE3 (or 75 RPM)
21:00 - 24:00 at RPE7 (or 85-90 RPM)
24:00 - 27:00 at RPE3 (or 75 RPM)
27:00 - 30:00 at RPE7 (or 90 RPM)
30:00 - 33:00 at RPE3 (or 75 RPM)
33:00 - 35:00 at RPE8 (or 90-95 RPM)
35:00 - 37:00 at RPE3 (or 75 RPM)
37:00 - 39:00 at RPE8 (or 95 RPM)
39:00 - 41:00 at RPE3 (or 75 RPM)
41:00 - 42:00 at RPE9 (or 95-100 RPM)
42:00 - 43:00 at RPE3 (or 75 RPM)
43:00 - 44:00 at RPE9 (or 100 RPM)
-
6/17
Movement Prep
3 Sets
14 Barbell Back Rack Bulgarian Split Squats (7 each leg)
100ft Single Arm Kettlebell Farmer Carries (heavy) (50 ft each arm)
10 Single Arm Dumbbell Row (5 each arm) (heavy)
Weightlifting
Clean Pull + Clean + Jerk 5x3
1 Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE
Conditioning
The Evil Queen
2 Rounds For Time
20 Strict Handstand Push Ups
40 Hang Muscle Clean (75#)
Core
50 Ab Mat Situps
--rest 30 seconds--
Max Effort Unbroken Hollow Hold
--rest 30 seconds--
50 Ab Mat Situps
Comments
- Felt good to add some more weight with the cleans. Still need to work on width of the split jerk. Stance ends up too narrow
- conditioning sucked ass. Plain and simple.
- That core thing had my abs burning. Didn't make it a minute with the hold. FML
-
Great journal Krank.....lots of tough stuff!
-
What's a bike lactate threshhold?
-
What's a bike lactate threshhold?
It is suppose to help you to tolerate and deal with the lactic acid buildup with training.
-
6/20
Movement Prep
3 Sets
6 Alternating Dumbbell Split Snatch Right Arm + 6 Alternating Dumbbell Split Snatch Left Arm + 5 Single Arm Front Rack Dumbbell Squat Right Arm + 5 Single Arm Front Rack Dumbbell Squat Left Arm
5 Close Grip Tempo Heel Elevated Overhead Squats (use PVC Pipe or empty barbell)
20 Single Arm DB Plank Pull Throughs (10 each arm)
Weightlifting
Snatch 5x3
Technique Work:
3 Snatch @ 7/10 RPE
3 Snatch @ 7/10 RPE
3 Snatch @ 7/10 RPE
3 Snatch @ 7/10 RPE
3 Snatch @ 7/10 RPE
(Drop and reset; not touch and go)
Strength
Back Squat 5x3
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
3 Back Squat @ 8/10 RPE
Conditioning
"Papa John’s"
3 rounds
400m Run
20 Toes to Bar
20 V Ups
Scoring: Time
Comments
- Felt good to snatch some weight again. PRP shots have helped I believe. Still have to prep the shoulders
- Back squats felt better even after some snatching. Locking the feet in helps
- That conditioning was not for me...simply because of the run. I don't have a straight run, quite a bit of uphill / downhill stuff. Midsection was cramping on rd 3.
- Good session overall
-
Good stuff brother !!
-
6/21
Movement Prep
3 Sets
10 Single Leg Kettlebell Deadlift (5 each leg)
10 Alternating Kettlebell Gorilla Rows (5 each arm)
10 Single Leg Step Downs (5 each leg)
Strength
Strict Press 5x3
3 Strict Press @ 6/10 RPE
3 Strict Press @ 7/10 RPE
3 Strict Press @ 7.5/10 RPE
3 Strict Press @ 7.5/10 RPE
3 Strict Press @ 7.5/10 RPE
Weightlifting
Power Clean + Push Jerk 6x3
2 Power Clean + 1 Push Jerk @ 6.5/10 RPE
2 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 1 Push Jerk @ 7.5/10 RPE
2 Power Clean + 1 Push Jerk @ 6/10 RPE
2 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 1 Push Jerk @ 7.5/10 RPE
Conditioning
"Domino’s"
3 rounds
8 Burpee Box Jump Overs (30")
8 Power Snatches (115#)
-at 8:00-
2 rounds
16 Burpee Box Jump Overs (24")
16 Power Snatches (75#)
Scoring: Time
-
6/22
Shoulder Prep
3 Sets
50ft Hanging Banded Kettlebell Overhead Walk (i.e. banded on each end of barbell)
50ft 90 Degree Single Arm Kettlebell Upside Down Carry
5 Crossover Symmetry: I,T,Y’s at each position
Strength
Front Squat 5x3
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
Conditioning
"Cici’s"
AMRAP 20 Minutes
25 Calorie Row
45 Dumbbell Deadlifts (2x50)
25 Calorie Row
35 Dumbbell Front Squats (2x50)
25 Calorie Row
25 Dumbbell Shoulder to Overhead (2x50)
Upper Body Posterior - Accessory
3 Rounds
5-10 Strict Weighted Pullups @ RPE 7
-rest 0:30-
15 Standing tricep extension @ RPE 7
-rest 0:30-
10 Bent Over Barbell Row @ RPE 7
-Rest 1 minute b/t rounds-
-
6/24
Movement Prep
3 Sets
5 Dumbbell Single Arm Split Jerks Right Arm/Left Leg in front + 5 Dumbbell Single Arm Split Jerks Left Arm/Right Leg in Front
10 Single Arm Suitcase Carry Hold Heel Elevated Squat (5 on each arm)
:30 Single Arm DB Flutter Kicks (each arm)
Strength
Bench Press 5x3
3 Bench Press @ 6/10 RPE
3 Bench Press @ 6/10 RPE
3 Bench Press @ 7/10 RPE
3 Bench Press @ 7/10 RPE
3 Bench Press @ 7/10 RPE
Front Rack Lunge 10-8-6-4-2
10 Barbell Front Rack Lunge (5+5) @ 6/10 RPE
8 Barbell Front Rack Lunge (4+4) @ 7/10 RPE
6 Barbell Front Rack Lunge (3+3) @ 8/10 RPE
4 Barbell Front Rack Lunge (2+2) @ 9/10 RPE
2 Barbell Front Rack Lunge (1+1) @ 10/10 RPE
Conditioning
3 rounds
12/10 Calorie Echo Bike
60ft Sled Push (3x45)
Core
1 minute of work/1 minue of rest between each
Minute 1: V-Ups
Minute 2: Rest
Minute 3 Hollow Rocks
Minute 4: Rest
Minute 5: Arch Rocks
Minute 6: Rest
Minute 7: Alternating Leg V-Ups
Minute 8: Rest
Minute 9: Plank Hold [Top of Push Up Position], Feet on sliders with hip abduction
Accessory
4 Rounds
10 Barbell Incline Bench Press @RPE 7
12 Incline Dumbbell Curls @RPE 7
-Rest 3 min b/t rounds-
3 Rope Climbs
-
6/25
Strength
Below Parallel Box Back Squat 5x5
5 Back Rack Box Squat @ 8/10 RPE
5 Back Rack Box Squat @ 8/10 RPE
5 Back Rack Box Squat @ 8/10 RPE
5 Back Rack Box Squat @ 8/10 RPE
5 Back Rack Box Squat @ 8/10 RPE
Accessory
3 Sets
5 Tall Box Jumps (30")
10 Nordic Hamstring Curl
Conditioning
Little Caesars
4 Sets (1 Set Every 4 Minutes)
20 Wall Balls (20") (11ft)
60 Crossover Single Unders
Arm work
3 rounds:
10 Deficit Pushups @ moderate deficit RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Single Arm DB Skull Crusher @ moderate weight RPE 7
10 Single DB Curl @ moderate weight RPE 7
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
-Rest 2-3 minutes b/t rounds
-
06/27
Movement Prep
3 Sets:
6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Power Snatch + 6 Double Dumbbell Overhead Lunges (3 each leg)
5 Strict High Hang Muscle Snatch + 5 SLOW Overhead Squat (use empty barbell)
Weightlifting
Snatch 5x3
Technique Work:
3 Snatch @ 6/10 RPE Snatch
3 Snatch @ 6.5/10 RPE Snatch
3 Snatch @ 6/10 RPE Snatch
3 Snatch @ 6.5/10 RPE Snatch
3 Snatch @ 6/10 RPE Snatch
Strength
Tempo Back Squat + Back Squat 5x6
1 Tempo Back Squat + 5 Back Squat @ 6/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 6.5/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE
1 Tempo Back Squat + 5 Back Squat @ 7.5/10 RPE
*Tempo is 3 seconds down, 2 second hold in bottom.
Conditioning
3 Sets:
AMRAP 3 Minutes:
-buy in
4 ring complexes (1 toe-to-ring, 1 muscle-up, 1 ring dip)
20 Pistols (5 pistols on one leg at a time)
- then
Max Burpees over box (30”) in remainder of 3 minutes
-rest 1 minute b/t sets-
-
06/28
Prep
3 Sets
10 Double Dumbbell Bulgarian Split Squat (5 each leg)
10 Slow Eccentric Single Arm DB Row (5 each arm)
10 4”in Deficit Push Ups
Strength
Strict Press 5x5
5 Strict Press + 10 Double Dumbbell Push Press @ 6/10 RPE
5 Strict Press + 8 Double Dumbbell Push Press @ 6.5/10 RPE
5 Strict Press + 6 Double Dumbbell Push Press @ 7/10 RPE
5 Strict Press + 4 Double Dumbbell Push Press @ 7/10 RPE
5 Strict Press + 2 Double Dumbbell Push Press @ 7/10 RPE
*Move up in weight each set for the Dumbbell ending with a heavy set of 2.
Conditioning
Magic Kingdom (45-54)
3,000-m Echo Bike
90ft Hand-over-hand pull (180# added)
2,000-m Run
90ft Hand-over-hand pull (180# added)
1,000-m SkiErg
90ft Hand-over-hand pull (180# added)
Upper Body Posterior
4 Rounds
4-8 Strict Weighted Pull Ups @ RPE 8
12 Barbell Skull Crushers @ RPE 8
-Rest 2-3 min b/t rounds-
Comments
- That conditioning fucked me. I really do not like running. This heat and smoke in the air fucked my breathing. Other than that I loved the beat down.
-
6/29
Shoulder Prep
3 Sets:
50ft PVC Pipe Hanging Banded Kettlebell Overhead Walk (Perform 1 OHS every 10 ft)
50ft 90 Degree Single Arm Kettlebell Upside Down Carry (each arm) (Perform 1 Press every 10 FT
5 Crossover Symmetry: I,T,Y’s (5 reps each position)
Weightlifting
Clean & Jerk 6x2
Technique Work:
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 6/10 RPE
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RP
Strength
Tempo Front Squat + Front Squat 5x4
1 Tempo Front Squat + 3 Front Squat @ 6/10 RPE
1 Tempo Front Squat + 3 Front Squat @ 6.5/10 RPE
1 Tempo Front Squat + 3 Front Squat @ 7/10 RPE
1 Tempo Front Squat + 3 Front Squat @ 7/10 RPE
1 Tempo Front Squat + 3 Front Squat @ 7/10 RPE
*Tempo is 3 sec down, 3 sec hold
Conditioning
Animal Kingdom
10-9-8-7-6-5-4-3-2-1
Deadlifts (245#)
Dumbbell bench presses (2x60#)
Squat cleans (115#)
-
7/1
Movement Prep
3 Sets:
6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Squat Clean + 6 Double Dumbbell Split Jerk
5 Muscle Clean @ 5/10 RPE
Strength
Bench Press 5x5
5 Bench Press @ 6/10 RPE
5 Bench Press @ 7/10 RPE
5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 7.5/10 RPE
5 Bench Press @ 7.5/10 RPE
*10 Single Arm DB Bench (5+5) after each set.
Front Rack Step Up 5x10 (to 20" box)
10 Barbell Front Rack Step Ups @ 6/10 RPE
10 Barbell Front Rack Step Ups @ 6.5/10 RPE
10 Barbell Front Rack Step Ups @ 7/10 RPE
10 Barbell Front Rack Step Ups @ 7.5/10 RPE
10 Barbell Front Rack Step Ups @ 7.5/10 RPE
*5 each leg.
Conditioning
For load:
In 6 minutes
800m Run
Heavy Single Snatch
-rest 2 minutes-
For time:
8 Power Snatches (135#)
800m Run
Comments
- Hate hate hate benching....is what it is. Did it anyway.
- Step ups felt pretty good....went heavier than expected
- I came in at 4:23 on the first 800m. I do suck pretty bad on the running. The only thing I can say is that the run is not flat. Lots of hills....so the legs felt like shit. The second 800m was fucking horrible. I mentally broke during it. I felt I was running a good pace but I listened to that stupid voice about slowing down.
-
7/2
Strength
Banded Back Squats 5x5
5 Banded Back Squat @ 6/10 RPE
5 Banded Back Squat @ 7/10 RPE
5 Banded Back Squat @ 8/10 RPE
5 Banded Back Squat @ 8/10 RPE
5 Banded Back Squat @ 8/10 RPE
Conditioning
3 rounds:
12 Calorie Echo Bike
15 toes-to-bars
45ft Sandbag bear-hug carry (150#)
comments
- I am not a fan of banded squats. Band loses too much tension when you squat deep. Plus, there's no "set" tension on those things. I did them regardless. Worked up to just 225 because the legs were a little beat from yesterday.
- The conditioning was good. I did a version of it a few weeks ago. More cals, more toes to bar, lighter bad, and longer carry. Today I wanted sub 5 mins....finished with 5:02. It was all mental. Forcing the bike pace on the last round knowing your breathing is limited with carrying the bag. Good time for a day or two off.
-
7/4
Movement Prep
3 Sets
6 Double Dumbbell Sumo Deadlift + 6 Single Arm Dumbbell Hang Squat Snatch Right Arm + 6 Single Arm Dumbbell Hang Squat Snatch Left Arm + 6 Double Dumbbell Overhead Lunges (3/leg)
5 Slow Motion Muscle Snatch + 3 SLOW Overhead Squat + 3 Heel Elevated Sotts Press (use empty barbell)
Weightlifting
Pause Snatch Pull + Pause Snatch 4-4-4-2-2
2 Pause Snatch Pull + 2 Pause Snatch @ 6/10 RPE
2 Pause Snatch Pull + 2 Pause Snatch @ 6.5/10 RPE
2 Pause Snatch Pull + 2 Pause Snatch @ 7/10 RPE
1 Pause Snatch Pull + 1 Pause Snatch @ 7.5/10 RPE
1 Pause Snatch Pull + 1 Pause Snatch @ 7.5/10 RPE
Pause Snatch Pull: Pause at the top of the extension for 1 second
Pause Snatch: Pause in the receiving position for 3 seconds
Strength
Pause Back Squat + 1 ¼ Back Squat + Back Squat 5-5-4-4-3
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 RPE
1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 7/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 7/10 RPE
1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 7.5/10 RPE
* Pause for 2 seconds in the bottom of the squat
Accessory
3 Sets
10 Barbell Back Extensions
20 Heavy Kettlebell Side Bends (10 each side)
:30 Ring Support L Sit Hold (or knees up)
Conditioning
5 sets:
20 Push Ups
20 GHD Sit Ups
-rest 1:1 b/t sets-
Comments
- Fuck me I forgot how hard it was to do a single DB hang squat snatch. Only worked up to 30#. Shoulder mobility needs just a bit more work
- Lots of pausing in stuff today. Wasn't too thrilled. I did feel good with the snatch work though
- Knees did not like so much of the 1 1/4 reps.
-
You're a machine.
Great workouts.
-
A.Warmup
5 minutes machine of choice
10-15 Mins Mobility
5-10 mins: snatch warmup
B.Snatch Pull + Squat Snatch
Set 1 –
4 complexes @ 77-84%
Set 2 –
3 complexes @ 77-84%
Set 3 –
2 complexes @ 77-84%
Rest 2 minutes between sets
*quick drop/reset between snatch pull & snatch, rest 10 sec between reps
*1 rep = 1 Snatch Pull + 1 Snatch.
C.
Back Squat
Set 1 –
8 reps @ 65%
Set 2 –
8 reps @ 70%
Set 3 –
6 reps @ 80%
Set 4 –
6 reps @ 85%
Rest as needed
D.
Overhead Squat
Set 1 –
5 reps @ 70%
Set 2 –
5 reps @ 75%
Set 3 –
5 reps @ 80%
Set 4 –
5 reps @ 85%
Rest as needed
E.For Time:
30 Deadlifts @ 225lbs
15 Chest-to-Bar Pull-Ups
--rest 1 minute before next piece--
20 Deadlifts @ 275lbs
10 Bar Muscle-Ups
--rest 1 minute before next piece--
10 Deadlifts @ 315lbs
5 Rope Climbs 15 feet
-
Superb, Krank.
-
Krank,I gotta` tell you bro,I could never do any of this typr of training......for various reasons.
Not that it`s tougher than shit,though it is,I just know I`d fold due to my lack of endurance.
-
Krank,I gotta` tell you bro,I could never do any of this typr of training......for various reasons.
Not that it`s tougher than shit,though it is,I just know I`d fold due to my lack of endurance.
Yeah, you could. I think it would be a good thing for you to try. Your fitness would improve and getting into stage condition would be so much easier
-
12/13
Conditioning
9 rounds (no break between rounds):
18 Cal Echo bike
12 Russian KBS @ 32kg
9 Box jump (no rebounding) @ 24"
Rounds 1,4,7 - EZ/Relaxed
Rounds 2,5,8 - Moderate
Rounds 3,6,9 - Fast
Midline work
EMOM x 12 minutes:
1st min - 5-7 Glute Ham Raise @ 40X0 - use assistance as needed
2nd min - 30 sec Right Side Plank - 15-20# on hip
3rd min - 4-6 Sandbag to Shoulder @ 125# - move fast
4th min - 30 sec Left Side Plank - 15-20# on hip
Comments
- Results of fast rounds : 1:51 / 1:43 / 1:41. The 3rd round of fast was full dummy. Copper taste in throat
- My paces for the rounds:
Ez= 48rpm, 3x4kb, step up/down
Mod = 62rpm, 7/5 kb, took two breaths between box jump reps
Hard = 78/78/82rpm, ub kb, ub box jump
- Took a week off due to being out of town judging. That wrecked me being on my feet 10 - 12 hrs a day 4 days in a row. Eating was shit. The 125# bag felt like 200#
-
12/14
Prep
12-9-6-3
Ski Cals
*after each set of Ski Cals:
1/arm DB TGU @ 25#
-into-
12-9-6-3
Ski Cals
*after each set of Ski Cals:
15' HSW
Gymnastic work
Every 3 min x 9 sets - Skill Practice
3 sets - [1 Rope climb to 15' w/ legs + 3-5 Strict HSPU + 3-5 Kipping C2B + EZ AB in remaining time]
3 sets - [2 Ring muscle up + 2 Burpees to Rings + 2 Ring muscle up + 2 Burpees to Rings + EZ Ski Erg in remaining time]
3 sets - [3-4 Kipping HSPU + 6-8 toes to bar + 3-4 Kipping HSPU + EZ Rowing in remaining time]
Miscellaneous
3 sets @ Fast/Smooth Pace:
6 RA DB Bench Press @ 20X0 - tough
12 Heavy rope DU's
60' RA farmer carry - Heavy - 70+#
-rest 1 min-
6 LA DB Bench Press @ 20X0 - tough
12 Heavy rope DU's
60' LA farmer carry - Heavy - 70+#
-rest 1 min-
-
What kind of gym do you work out in that has ropes to climb, sand bags and gymnastic rings? Is it a cross fit gym?
-
What kind of gym do you work out in that has ropes to climb, sand bags and gymnastic rings? Is it a cross fit gym?
One gym is a dedicated CF gym, but the one I go to is more of 'boot camp' type....I know the owner and he was cool with me bringing in some of my equipment from home (yoke, sand bags, climbing ropes, rings, etc)
-
One gym is a dedicated CF gym, but the one I go to is more of 'boot camp' type....I know the owner and he was cool with me bringing in some of my equipment from home (yoke, sand bags, climbing ropes, rings, etc)
That sounds great. When I trained in a Mom and Pop type gym the owner didn't care that I bought in my own pulldown bars. You could never do that at a chain. Keep up the hard work. I like hearing about guys that are doing stuff out of the typical bodybuilding protocol.
I spend six month in training at a military base here in Jersey. Everyone looked like skeletons when we came out. I could tell you the stuff they put us through but no one would believe me. Only the ones that went through it could vouch for me that I was telling the truth. About a 40% failure rate. The one thing we didn't do was weight training.
-
12/15
Sauna - 25 mins
+
Cold Plunge - 3 mins
-
12/16
Prep
3 rounds - get warm
15 Cal Row
10 Alt SA DB PC to OH @ 50#
5/leg Russian Step Up @ 20"
Weightlifting
Clean (Mod; Jerk)
Tall Jerk; 3 x 3 - just the bar - work on driving yourself under the bar
Clean Pull + Squat Clean + Jerk 6 x 1+1+1 - rest 90 sec - reset b/t pull and clean
Clean Pull
3 tough reps x 4 sets - rest 2 min - reset b/t reps
Dumbbell Deficit Split Squat
@ 40X0; 6/leg x 3 sets - rest 1 min b/t legs - tough sets with GREAT tension - DB in each hand
Conditioning
5 sets @ fast/consistent pace:
10 Cal Ski
10 KBS @ 24kg
10 BJO @ 20" - no rebounding
10 Russian KBS @ 24kg
-rest 2 min-
Notes
- I Fucking hate split squats. They fuck my patellar tendon up. Still did them...
- The conditioning was easy....averaged 1:30 per round. Ski was !400cal/hr, cycling the box jump overs is getting easier.
- The damn jerk is not the way I want it. As weight gets heavier I am finding that I am not dropping as low...which is absolutely needed.
-
12/17
All conditioning today.
10 min x 3
10 minutes @ 85-90%:
12 Cal Row
9 WB @ 20# to 10'
3 BMU
-rest 2:30-
5 min Row @ 2:15-2:20/500m
-rest 2:30-
10 minutes @ 85-90%:
12 Cal Ski
9 Dual KB DL @ 32kg/hand
6 Kipping HSPU - no deficit
-rest 2:30-
5 min EB @ 54-56 RPM
-rest 2:30-
10 minutes @ 85-90%:
12 Cal EB
9 T2B
30 DU's
-rest 2:30-
5 min Ski @ 2:20-2:25/500m
Notes
- Been eating like shit this whole week and it caught up with me.
-
12/17
All conditioning today.
10 min x 3
10 minutes @ 85-90%:
12 Cal Row
9 WB @ 20# to 10'
3 BMU
-rest 2:30-
5 min Row @ 2:15-2:20/500m
-rest 2:30-
10 minutes @ 85-90%:
12 Cal Ski
9 Dual KB DL @ 32kg/hand
6 Kipping HSPU - no deficit
-rest 2:30-
5 min EB @ 54-56 RPM
-rest 2:30-
10 minutes @ 85-90%:
12 Cal EB
9 T2B
30 DU's
-rest 2:30-
5 min Ski @ 2:20-2:25/500m
Notes
- Been eating like shit this whole week and it caught up with me.
speaking of conditioning have you ever run the copper 12 minute run test? if yes how much distance did you cover in 12 minutes?
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speaking of conditioning have you ever run the copper 12 minute run test? if yes how much distance did you cover in 12 minutes?
The Cooper 12 min run test....no thanks. Hate running. I would be sitting at above average....but have no desire to run for 12 mins....unless it is in a competition.
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12/19
Prep / Get warm
3 rounds
18 Cal EB
12 Alt Step Up @ 20"
9 KBS @ 24kg
6 Alt Step Up @ 20"
Weightlifting
Snatch Pull + Squat Snatch + OHS 8 x 1+1+1 ; rest 60-90 sec
Snatch Pull 3x3 ; rest 2 mins
Strength
Front Squat 3x3 @ 22x1
Rest :15 sec then
Seated Box Jump; 6 reps onto 30" box - sit onto a 20" box
Rest 3 mins before Front Squat
Conditioning
4 sets
25 Air Squats
25 Cal EB
-rest 3 min-
Notes
- Everything felt good today. Went up by 30# on front squat. Volume has come down a bit because I wasn't recovering as well.
- The conditioning was SNEAKY. Legs were on fire. First rd 1:39...last one was 1:56. That 3 mins break was NOTHING.
-
12/20
Cyclical conditioning
9 rounds:
18 Cal Row
12 Cal EB
9 Bar facing burpees
Rounds 1,4,7 - EZ/Relaxed
Rounds 2,5,8 - Moderate
Rounds 3,6,9 - Fast
Midline Conditioning
1st min - 5-7 Glute Ham Raise @ 40X0 - use assistance as needed
2nd min - 30 sec Right Side Plank - 25# on hip
3rd min - 4-6 Sandbag to Shoulder @ 125# - move fast
4th min - 30 sec Left Side Plank - 25# on hip
Notes
- Fast rounds went 1:57, 2:07, 1:59
- 6 sand bag each round.
-
12/21
Prep
12-9-6-3
Ski Cals
*after each set of Ski Cals:
1/arm DB TGU @ 30# - tad heavier
-into-
12-9-6-3
Ski Cals
*after each set of Ski Cals:
15-20' UB HSW
Gymnastics conditioning
Every 3mins x 3 rounds for all sections (complete a, then b, then c)
a)
2 RC to 15'
3-6 Strict HSPU
EZ AAB in remaining time of round
b)
2 Ring Muscle up
2 Ring Dips
2 Wall Walks
EZ Ski Erg in remaining time
c)
4 Kipping HSPU
8-10 T2B
4 Kipping HSPU
EZ Rowing in remaining time
Miscellaneous
3 sets @ Fast/Smooth Pace:
6 RA DB Low Incline Bench Press @ 30X0 - tough
12 Heavy rope DU's
60' RA KB front rack Carry @ 24-32kg - elbow tight to body
-rest 1 min-
6 LA DB Low Incline Bench Press @ 30X0 - tough
12 Heavy rope DU's
60' LA KB front rack Carry @ 24-32kg - elbow tight to body
-rest 1 min-
Notes
- fucking hate TGU's
- HSW was 18ft, then 3 x 21ft
- did 6 strict HSPU every round
- did 10 T2B every round
- for the gymnastic conditioning you want to have at least 1:30 left for the EZ machine work
- The heavy rope DU's are not easy. Shoulders take a pounding on them
-
12/23
Prep
3 rounds - get warm
12 Cal Row
6 RA DB Hang Snatch @ 50#
12 Alt Step Ups @ 20"
6 RA DB Hang Snatch @ 50#
Weightlifting
3 x 3 Tall Jerk - just the bar - work on driving yourself under the bar
7 x 1+1+1 Clean Pull + Squat Clean + Jerk; rest 90 sec - Start @ 135, reset b/t pull and clean
4 x 3 Clean Pull; rest 2 min - reset b/t reps
Strength
3 x 6 / leg Dumbbell Deficit Split Squat @ 40X0; - rest 1 min b/t legs
Conditioning
5 sets @ fast/consistent pace:
15 Cal Ski
15 KBS @ 24kg
15 BJO @ 20"
-rest 2 min-
Notes
- Wasn't feeling it with the cleans today. Didn't go over 185
- Clean pulls also felt heavy. Couldn't find the rhythm with them
- conditioning was only good thing today. Kept ski over 1400/hr.
-
12/24
Conditioning
3 x 10mins AMRAP
a)
10 minutes @ 85-90%:
12 Cal C2 Bike
9 Goblet Squats @ 50#
3 Burpee BMU
-rest 2:30-
5 min Row @ 2:15-2:20/500m
-rest 2:30-
b)
10 minutes @ 85-90%:
12 Cal Row
9 DB HPC @ 50#/hand
6 Kipping HSPU - no deficit
-rest 2:30-
5 min EB @ 54-56 RPM
-rest 2:30-
c)
10 minutes @ 85-90%:
200m Ski
20 DU's
10 T2B
-rest 2:30-
5 min Ski @ 2:20-2:25/500m
Notes
- training in the 7 - 10 min conditioning at the near 90% is tough. Always shooting for 6rds of each. Right now averaging 5rds to 5 + 24 reps.
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12/26
Prep
3 rounds - get warm
800m EB
20 Alt Step Up @ 20"
10 Hang Muscle Snatch @ 45# bar
Weightlifting
Snatch (Mod; OH)
10 x 1+1+1 Snatch Pull + Squat Snatch + OHS x 8-10 sets ; rest 60-90 sec
4 x 2 Snatch Pull
Strength
4 x 2 Pause Front Squat @ 22X1; maximal speed out of the bottom of each rep
-rest 15 sec-
Seated Box Jump; 6 reps onto 30" box - sit onto a 20" box
- Rest 3 - 4 mins
Conditioning
40-30-20-10
AAB Cals
Air Squats
Notes
- Wasn't feeling it today when I got in. First few sets of snatch complex I was catching behind head....which means I was pulling more than I should. Worked up to 180, which was not the plan
- The pause front squats also felt better. Stopped at 225.
- The conditioning was a leg burn. Didn't go full dummy like last week. Kept RPM on AAB @ 66 - 68
-
02/06/24
Prep
3 rounds - warm up:
20 Cal AB
14 Alt DB Power Snatch @ 60#
10 GHDSU
1st round - EZ
2nd round - Moderate
3rd round - Fast
Snatch (Complex)
2 Squat Snatch + 2 OHS - Build to a tough set in 10 minutes or less - reset b/t snatches
Back Off Sets
Every 90 sec x 5 sets:
15 Crossovers + 1 complex @ 85-90% of top set from B
Back Squat
@ 30X1; 7-6-5 - rest as needed - start moderate, build per set
Conditioning
AB @ 56-58 RPM
Start with AAB bike from 0:00 - 4:00
- then get off at min 4,8,12,16,20 and complete - fast:
10 WB @ 20# to 10'
10 KBS @ 24kg
10 WB @ 20# to 10'
5 Power Clean @ 135 - singles
Notes
- Snatching felt good today despite the fatigued shoulders from Sunday.
- Squatting with tempo (actual 3 secs) felt good with the knees
- The conditioning broke me. Heart rate never recovered and legs were exhausted from previous stuff. Was swearing out loud after round 3.
-
3/5
Prep
5 rounds:
18 Cal Row
12 Goblet Squats
9 Alt DB Power Snatch
*Start slow/smooth, get a little faster per round (nothing crazy)
Weightlifting under fatigue
5 sets:
1 Power Snatch + 1 Hang Power Snatch
5 GHDSU
25 Crossovers
-rest 1 min-
1 Power Clean + 1 Hang Power Clean
5 GHDSU
25 DU's
-rest 1 min-
Conditioning
EMOM x 12 minutes - fast/smooth:
Odd min - Normal Order
2nd min - Reverse Order
1 Sandbag to Shoulder @ 100#
2 Burpees to 6" OH
4 WB @ 20# to 10'
Accessory
5 rounds for time:
200' Sled Drag @ 175#
200' Reverse Sled Drag @ 175#
Aerobic Capacity
4 rounds:
4:30 min AB @ EZ/Relaxed Pace - maybe 54-56 RPM
1:30 min AB @ Fast Pace - maybe 68-70 RPM
*Aim to hold consistent paces on both EZ and Fast sections
Notes
- Prep work elevated HR a little too much
- Scaled back a bit on the weights for the olympic lifting. Been feeling a little beat up
- The conditioning was fast, but not draining. Each set took about :23 secs, should have used a heavier bag
- The sled work fucked me up. My hamstrings were blown up. Took almost 30 mins to complete. Was dripping sweat
- The bike work was just stupid hard after everything today. Ate my normal PWO meal and I could eat more.
-
Impressive, Krank.
-
3/6
HR prep
20 minutes - EZ/Relaxed:
1 min Ski
1 min Shuttle Run - nothing crazy here
1 min Row
1 min Single Unders
1 min AAB Bike
Gymnastics
1st min - 5-7 Wall Facing Strict HSPU
2nd min - 2 - 4 RMU
3rd min - 5 - 10 C2B
4th min - 2 - 4 BMU
Conditioning Grind
5 sets @ 85-90%:
15 Cal Row
10 Air Squats
10 Bar Facing Burpees
15 Cal Row
-rest 2 min-
15 Cal Ski
10 Air Squats
10 Bar Facing Burpees
15 Cal Ski
-rest 2 min-
Notes
- The gymnastics felt good to get back to. Jacked up adductor on a split jerk a few weeks ago. Been doing everything I could to rehab it.
- That conditioning grind was awful. I am faster on the ski than the row and that is not supposed to be the way it goes. Each mini section was taking between 2:35 - 2:45. Whole thing was 40+ mins. That 2min break was the shortest 2 mins
-
3/7
Active Recovery Intervals
3 sets:
60 sec Row @ 60%/EZ
60 sec Row @ 75%/Moderate
60 sec Row @ 90%/Fast
1-2 min rest
60 sec Ski @ 60%/EZ
60 sec Ski @ 75%/Moderate
60 sec Ski @ 90%/Fast
1-2 min rest
60 sec EB or AB @ 60%/EZ
60 sec EB or AB @ 75%/Moderate
60 sec EB or AB @ 90%/Fast
1-2 min rest
Notes
- I changed it up to be 1:30 EZ / 1:00 moderate / :30 sprint
- Row was (cal/hr) : 750 / 1050 / 1650
- Ski was (cal/hr) : 750 / 1050 / 1750
- Bike was (rpm) : 52 / 63 / 82
- rested 1:30 - 1:45 only
-
03/12
Overall Conditioning
5 sets:
25 Crossovers
6 GHDSU
1 Power Snatch + 1 Hang Power Snatch + 1 OHS
-rest 1 min-
25 DU's
6 GHDSU
1 Power Clean + 1 Hang Power Clean + 1 Jerk
-rest 1 min-
EMOM x 10 minutes - fast/smooth:
Odd min - 1 Sandbag to Shoulder @ 125# + 2 Box Jump @ 24" - step down + 3 Thrusters @ 95#
Even min - Reverse Order
10 min AMRAP:
100' Sled Push @ 185#
100' Reverse Sled Drag @ 185#
3 rounds:
4 min AAB @ EZ/Relaxed Pace - maybe 54-56 RPM
2 min AAB @ Fast Pace - maybe 66-68 RPM
Notes
- Wasn't thrilled to be doing any rope work after the volume of them on Friday and Sunday (700+ total). I know I need work...but my ankles and calves were feeling it
- Kept the weight a little moderate on (A) because the final week of comp is here and there's going to be something heavy....history shows it.
- The bike was ALL mental. That two minutes took forever.
-
3/13
HR Prep
20 minutes - EZ/Relaxed (repeating):
500m Ski
10 Shuttle Runs - 1 = 50'
500m Row
1000m EB
Gymnastics
1st min - 5-6 Wall Facing Strict HSPU
2nd min - 3 - 4 ring muscle up
3rd min - 8 - 10 chest to bar pull up
4th min - 3 - 4 Bar muscle up
Conditioning
3 sets @ 85-90%:
45 Cal Row
30 Air Squats
15 Bar Facing Burpees
-rest 4 min-
Notes
- Not much to give feedback on. Ramped up rowing for conditioning with each round. With 3rd one was up to 1500+cal/hr for the first 30 cals, then held 1200 cal/hr to ride last 15 in to bring HR down.
-
3/19
Prep - for quality
5 sets - get warm and ready:
8 Alt DB Power Snatch @ (first 2 sets @ 50#, last 3 set @ 70#)
8 GHDSU
8 Cal AB @ increasing pace per set
-rest 1 min-
Weightlifting
5 sets:
20 DU's
1 Power Snatch + 1 Hang Squat Snatch + 1 OHS
-rest 1 min-
20 DU's
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
-rest 1 min-
Paused Front Squat
@ 2211; 6-8 moderate reps x 3 sets - rest as needed
Conditioning
AMRAP 20 mins @ 85-90% Effort:
14 Cal AB
7 WB @ 20# to 10'
2 Sandbag to Shoulder @ 150#
-rest 1 min-
Accessory
Single Leg Hip Thrust
@ 1010; 20-25/leg x 3 sets - rest 30-60 sec b/t legs
Notes
- For prep I started at 61rpm on bike and ended with 81rpm. 1st set done @1:35, 5th set done @ 1:06
- Only 1 of the sets of double unders (DUs) I tripped on. All other unbroken. Thats a win I will take. Snatching felt better. No adductor pain.
- went lighter on the front squats due to tempo
- Got 8 rds + 13 cals for conditioning. Working on maintaining a pace rather than emptying the tank with the first 4 rounds.
- FML those hip thrusts suck.
-
3/20/
Prep
3 rounds - get warm and ready:
5 RA Bottom's Up KB Turkish Sit Ups - move slow
3 Strict C2B @ 3010 - pronated grip
5 LA Bottom's Up KB Turkish Sit Ups - move slow
3 Strict C2B @ 3010 - supinated grip
Gymnastic conditioning
20 minute Row @ 2:05-2:10/500m
*get off at min 4,8,12,16,20 and complete:
2 ring muscle up
4 kipping chest to bar pull up
6 Strict HSPU
+
5 min rest after finishing
+
20 minute AB @ 56-58 RPM
*get off at min 4,8,12,16,20 and complete:
2 bar muscle up
4 butterfly chest to bar
6 Kipping HSPU
Accessory
3 sets:
RA Flat DB Bench Press @ 2010; 18-20 reps
-rest 10 sec-
RA DB OH Carry; 100' @ 60# - neutral grip
-rest 90 sec-
LA Flat DB Bench Press @ 2010; 18-20 reps
-rest 10 sec-
LA DB OH Carry; 100' @ 60# - neutral grip
-rest 90 sec-
Notes
- Shoulders were toast after this.
- The overhead carry was broken up into 50' segments on 3rd round. Fatigue was bad
-
3/21
Prep
5 sets - for quality...get a little sweat going
8 Thrusters @ 65#
8 box jump @ 20"
8 Cal AB @ increasing pace per set
-rest 1 min-
Olympic
EMOM x 5 minutes:
2 Power Snatch + 2 OHS - Start light, small increase per min - reset b/t snatches
EMOM x 5 minutes:
2 Power Cleans + 1 FS + 1 Jerk - Start light, small increase per min - reset b/t cleans
Weight lifting
3 sets - fast/consistent:
10 Sandbag to Shoulder @ 125#
-rest 1-2 min-
Accessory conditioning
5 sets - fast/consistent:
10 GHDSU
10 KBS @ 24kg
10 Air Squats
10 Burpees to 6" OH
10 Cal Ski
-rest 1:1-
*mix the order each set
*same times per set
Notes
- Shoulders were still feeling it from yesterday
- Didn't load too much on olympic today. Just feel beat up
- Sandbag was slower than what I figured. Averaged :45 per set. Unacceptable!!!
-
03/23
Prep
5 sets - get warm and ready:
5 Dual KB HPC to OH @ 16-24kg/hand
6 Air Squats
7 Cal Ski @ increasing pace per set
-rest 1 min-
Olympic
20 Crossovers
1 Power Snatch + 1 Hang Squat Snatch + 1 OHS
-rest 1 min-
20 Crossovers
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
-rest 1 min-
Weightlifting
Deadlift
10-8-6-4-2 - TnG - rest 2-3 min - Start moderate, build per set - last 2 tough but solid
Conditioning
20 minute AMRAP
21 Cal Row
14 Alt Lateral Step Overs @ 20"
7 Thrusters @ 75#
-rest 1 min between sets-
Accessory
Single Leg Hip Thrust
@ 1010; 15-20/leg x 3 sets - rest 30-60 sec b/t legs
Notes
- Wasn't feeling it today. Got a massage on Friday and feel like she massaged the same spot on my low back for 20 mins. Fucking hurts.
- Went at about 70% the whole session. Sunday is probably gonna be the same thing.
-
3/24
Prep
3 rounds - get warm and ready:
5 RA Bottom's Up KB Turkish Sit Ups - move slow
5 RA Ring Rows @ 2020 - good tension - supinate @ finish position
5 LA Bottom's Up KB Turkish Sit Ups - move slow
5 LA Ring Rows @ 2020 - good tension - supinate @ finish position
Monostructural / Gymnastics
M/G
20 minute AB or EB @ 54-56 RPM
*get off at min 4,8,12,16,20 and complete:
1 RC to 15' w/ legs - let's see how it feels
2 RMU
4 Wall Facing Strict HSPU
+
5 min rest after finishing
+
20 minute AB @ 56-58 RPM
*get off at min 4,8,12,16,20 and complete:
25' HSW
2 BMU
2 Wall Walks
Accessory
2 rounds of all
20-25 Right Arm External Rotations
20-25 Left Arm External Rotations
-rest as needed-
15-20 Right Arm Bent over Lateral Raises
15-20 Left Arm Bent over Lateral Raises
-rest as needed-
10-15 Right Arm Upright Row
10-15 Left Arm Upright Row
-rest as needed-
Notes
- Felt good to get back to some of the gymnastics stuff. I know there's going to be an uptick of them in the quarterfinals. Pacing felt good.
-
3/26
Prep - elevate HR
5 sets - get warm and ready:
500m AB @ increasing pace per set
25 DU's
5 Power Snatch @ 65#
5 Bar Facing Burpees
-rest 90 sec-
Olympic
1 Power Snatch + 1 Snatch Balance + 1 OHS x 4 sets - rest 1 min - start light, build per set
+
1 Squat Snatch + 1 OHS x 4 sets - rest 1 min - start where you left off and build small per set
Weightlifting
Paused Front Squat
@ 2211; 7-6-5-5 - rest as needed - your choice - building per set
Conditioning
5 sets @ 85-90% Effort:
21 Cal AB
15 WB @ 20# to 10'
9 Box Jump @ 24" - no rebounding
-rest 2 min-
*maintain power across sets
Accessory
Single Leg Hip Thrust
@ 1010; 15-20/leg x 3 sets - rest as needed b/t legs
Notes
- Went up to 88RPM on final set of prep. STUPID. Breathing went to shit going into double unders. Best set was 3rd where my RPM was 68-70. Didn't elevate HR all that much. Double unders were unbroken.
- Been forever since doing snatch balance. Adductor felt good. Was waiting for the 'pull' feeling with the full snatch. VERY apprehensive. Got under the weights fast. Receiving position felt good as well.
- Front squat felt good as well. Working on the protracted shoulders and resting close to neck.
-
Saturday 11/9/24
Conditioning
AMRAP 9 Minutes
3 Squat Cleans (155)
1 Wall Walks
3 Squat Cleans (155)
2 Wall Walks
3 Squat Cleans (155)
3 Wall Walks
6 Squat Cleans (155)
4 Wall Walks
6 Squat Cleans (155)
5 Wall Walks
6 Squat Cleans (155)
6 Wall Walks
9 Squat Cleans (155)
7 Wall Walks
* Had to scale down to 115#
Strength
a1) Seated DB Arnold Press
4 x 10 reps
rest 1 min
a2) Deadlift
4 x 8 reps
rest 1-2 min - RPE 6-7
Notes
- Had to scale all weights down, 1wk out of having 2 1/2cm cyst removed from the back of my left thigh. Shit is bruised up
- 115# on conditioning and 225# of deads
-
Sunday 11/10/24
Conditioning
4 Sets
7 min amrap each set
18 Cal row
15 alt db snatch 50#
12 pushups
9 GHD sit ups
Rest 3 mins between each set
Notes
- Been a while since doing alt db snatch...felt awkward. Not easy to row with this damn incision, let alone do GHD sit ups.
- I went 2+22, 2+22, 2+24, 2+30
-
Good stuff, Krank.
-
Good stuff, Krank.
Yes, but worst thread title.
-
Yes, but worst thread title.
Krank pinched a log.
-
Yes, but worst thread title.
It’s the best thread title ever. Hahahaha.
-
Tuesday 11/12
Gymnastics
a) 150ft handstand walk for time
b) 4 x 3 - 5 bar muscles ups, rest 1 - 2 min btwn sets
weightlifting
a) Power clean + hang squat clean EMOM x 10 @ 1+1 (complex, no dropping bar)
Conditioning
2 sets
(for quality, smooth and steady)
9-6-3 thrusters @ 115#
15-12-9 toes to bar
Notes
- HSW was not on point today. I have not done them in a while. Best 50' time is :38...just trying to get back my rhythm
- Getting back the feel of BMU...could have done sets of 8.
- Complex was kept lighter due to incision. Its bruised AF. Didn't push past 135#
- Conditioning was ok, that thruster weight is just odd. Legs felt heavy today
-
Wed 11/13
Conditioning-1
10rds
10 Cal EB
10 DU (unbroken)
Cyclical Conditioning
6 sets
500m Row @ 1:54/500m
15 Wallball, 20#-10'
12 Lateral Burpees rower
rest 2 min b/w sets
- same pace or faster each set
Notes
- Lost the DU's so I am, working back to stringing them.
- The row section was not bad...just took a lot of time. Ave time was 3:50 per round
-
Thur 11/14
Strength
4 rounds
a1) 10 Push Press TnG at the shoulder - RPE 7-8
- Rest 1 min
a2) 21 Russian Kettlebell Swings RPE 8 - focus on explosive hips
rest 2-3 min
Conditioning
3 rounds for time:
15 Deadlifts 185#
6 Wall Walks
400m Run
Notes
- Worked up to the 80# KB for the swings
- Push press was only 135# due to incision from procedure
- Conditioning was ok. The running sucked
-
Sat 11/16
https://chad1000x.com/
Did this today. Was meant to be done on Veterans day. I can feel it already. Appetite is way higher than it usually is.
Time : 1:31:27 - sweat so much during this.
People can mock and joke but doing workouts like this challenge you mentally and physically. In CF we honor fallen military, LEO, and other first responders.
-
Sun 11/17
interval conditioning
7 Rounds
1 Min max row cals
1 min max AAB cals
1 min max ski erg cals
- Rest 3 min between rds
Notes
- This hurt....badly. Legs and ass are so damn sore from yesterday. Was supposed to lift but wanted no part of that today. Its only going to get worse. Hitting cold plunge later
- Row = 21, 23, 24, 23, 21, 23, 24
- AAB = 16, 16, 16, 15, 14, 17, 17
- Ski Erg = 20, 22, 21, 21, 21, 24, 25