Getbig Bodybuilding, Figure and Fitness Forums
July 23, 2014, 11:50:32 PM *
Welcome, Guest. Please login or register.

Login with username, password and session length
 
   Home   Help Calendar Login Register  
Pages: 1 ... 16 17 [18] 19 20 21   Go Down
  Print  
Author Topic: Kranks Log  (Read 38630 times)
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #425 on: October 09, 2013, 11:01:04 AM »

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. 
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #426 on: October 09, 2013, 11:10:19 AM »

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
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #427 on: October 09, 2013, 11:18:19 AM »

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
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #428 on: October 09, 2013, 11:22:20 AM »

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.
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #429 on: October 09, 2013, 11:26:15 AM »

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.

Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #430 on: October 09, 2013, 11:32:06 AM »

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.
Report to moderator   Logged
booty
Getbig V
*****
Gender: Female
Posts: 11269



View Profile
« Reply #431 on: October 09, 2013, 04:39:22 PM »

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.  Tongue
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #432 on: October 09, 2013, 06:43:07 PM »

I like the name.  Tongue

I bet so!  Its brutal!
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #433 on: October 17, 2013, 09:13:46 PM »

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. 
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #434 on: October 17, 2013, 09:17:30 PM »

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.
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #435 on: October 17, 2013, 09:21:25 PM »

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.
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #436 on: October 17, 2013, 09:24:25 PM »

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.
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #437 on: October 17, 2013, 09:28:32 PM »

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.
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #438 on: October 23, 2013, 04:56:51 AM »

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.
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #439 on: October 23, 2013, 05:04:06 AM »

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.
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #440 on: October 23, 2013, 05:06:37 AM »

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:
<a href="http://www.youtube.com/watch?v=g2IsJL8Q20c" target="_blank">http://www.youtube.com/watch?v=g2IsJL8Q20c</a>

20 minutes: Epsom Salt Bath Soak
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #441 on: October 23, 2013, 05:09:21 AM »

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.
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #442 on: October 23, 2013, 05:16:30 AM »

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. 
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #443 on: October 23, 2013, 05:26:41 AM »

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
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #444 on: October 23, 2013, 05:29:55 AM »

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.
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #445 on: October 23, 2013, 05:32:23 AM »

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
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #446 on: October 23, 2013, 05:36:18 AM »

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
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #447 on: October 23, 2013, 05:40:11 AM »

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
Report to moderator   Logged
Krankenstein
Getbig V
*****
Posts: 7791

OMG I JUST BURNED OUT MY CNS. HELP ME JOE


View Profile
« Reply #448 on: October 23, 2013, 05:45:59 AM »

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.
Report to moderator   Logged
booty
Getbig V
*****
Gender: Female
Posts: 11269



View Profile
« Reply #449 on: October 29, 2013, 06:17:57 PM »

I am glad you are doing the baths with epsom salt. 
Report to moderator   Logged
Pages: 1 ... 16 17 [18] 19 20 21   Go Up
  Print  
 
Jump to:  

Theme created by Egad Community. Powered by MySQL Powered by PHP Powered by SMF 1.1.16 | SMF © 2011, Simple Machines Valid XHTML 1.0! Valid CSS!