Author Topic: Kranks Log  (Read 134395 times)

Krankenstein

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Re: Kranks Log
« 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. 

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Re: Kranks Log
« 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

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Re: Kranks Log
« 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

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Re: Kranks Log
« 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.

Krankenstein

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Re: Kranks Log
« 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.


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Re: Kranks Log
« 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.

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Re: Kranks Log
« 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.  :P

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Re: Kranks Log
« Reply #432 on: October 09, 2013, 06:43:07 PM »
I like the name.  :P

I bet so!  Its brutal!

Krankenstein

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Re: Kranks Log
« 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. 

Krankenstein

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Re: Kranks Log
« 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.

Krankenstein

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Re: Kranks Log
« 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.

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Re: Kranks Log
« 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.

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Re: Kranks Log
« 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.

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Re: Kranks Log
« 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.

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Re: Kranks Log
« 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.

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Re: Kranks Log
« 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:


20 minutes: Epsom Salt Bath Soak

Krankenstein

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Re: Kranks Log
« 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.

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Re: Kranks Log
« 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. 

Krankenstein

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Re: Kranks Log
« 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

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Re: Kranks Log
« 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.

Krankenstein

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Re: Kranks Log
« 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

Krankenstein

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Re: Kranks Log
« 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

Krankenstein

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Re: Kranks Log
« 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

Krankenstein

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Re: Kranks Log
« 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.

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Re: Kranks Log
« Reply #449 on: October 29, 2013, 06:17:57 PM »
I am glad you are doing the baths with epsom salt.