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Author Topic: Kranks Log  (Read 31889 times)
wes
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Getbig V
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« Reply #475 on: April 19, 2014, 07:11:29 AM »

Good stuff! 
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Krankenstein
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OMG I JUST BURNT OUT MY CNS. HELP ME JOE


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« Reply #476 on: April 19, 2014, 03:13:00 PM »

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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Krankenstein
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« Reply #477 on: April 20, 2014, 07:42:09 AM »

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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Krankenstein
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OMG I JUST BURNT OUT MY CNS. HELP ME JOE


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« Reply #478 on: April 21, 2014, 07:08:26 PM »

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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njflex
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« Reply #479 on: April 21, 2014, 07:14:16 PM »

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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Krankenstein
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« Reply #480 on: April 22, 2014, 03:13:46 PM »

hahaa,,like ur quote under your avatar..

Its still fried....I don't know what I am going to do!!!
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Krankenstein
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OMG I JUST BURNT OUT MY CNS. HELP ME JOE


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« Reply #481 on: April 22, 2014, 03:17:10 PM »

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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