Author Topic: Kranks Log  (Read 187224 times)

Krankenstein

  • Getbig V
  • *****
  • Posts: 12263
  • quit·ter : a person can't finish a task
Re: Kranks Log
« Reply #625 on: March 21, 2024, 10:04:13 AM »
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!!!

Krankenstein

  • Getbig V
  • *****
  • Posts: 12263
  • quit·ter : a person can't finish a task
Re: Kranks Log
« Reply #626 on: March 24, 2024, 05:50:56 AM »
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.

Krankenstein

  • Getbig V
  • *****
  • Posts: 12263
  • quit·ter : a person can't finish a task
Re: Kranks Log
« Reply #627 on: March 26, 2024, 09:57:19 AM »
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. 

Krankenstein

  • Getbig V
  • *****
  • Posts: 12263
  • quit·ter : a person can't finish a task
Re: Kranks Log
« Reply #628 on: March 26, 2024, 10:02:34 AM »
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.

Krankenstein

  • Getbig V
  • *****
  • Posts: 12263
  • quit·ter : a person can't finish a task
Re: Kranks Log
« Reply #629 on: November 10, 2024, 08:48:47 AM »
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

Krankenstein

  • Getbig V
  • *****
  • Posts: 12263
  • quit·ter : a person can't finish a task
Re: Kranks Log
« Reply #630 on: November 10, 2024, 08:52:11 AM »
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

IroNat

  • Getbig V
  • *****
  • Posts: 36669
  • Trump smoked the Libtards
Re: Kranks Log
« Reply #631 on: November 10, 2024, 08:58:28 AM »
Good stuff, Krank.

Grape Ape

  • Getbig V
  • *****
  • Posts: 23966
  • SC è un asino
Re: Kranks Log
« Reply #632 on: November 10, 2024, 11:59:44 AM »
Good stuff, Krank.

Yes, but worst thread title.
Y

IroNat

  • Getbig V
  • *****
  • Posts: 36669
  • Trump smoked the Libtards
Re: Kranks Log
« Reply #633 on: November 10, 2024, 01:44:26 PM »
Yes, but worst thread title.

Krank pinched a log.

robcguns

  • Getbig V
  • *****
  • Posts: 19545
  • Founder of the proud straight white male movement
Re: Kranks Log
« Reply #634 on: November 11, 2024, 07:17:46 AM »
Yes, but worst thread title.

It’s the best thread title ever. Hahahaha.

Krankenstein

  • Getbig V
  • *****
  • Posts: 12263
  • quit·ter : a person can't finish a task
Re: Kranks Log
« Reply #635 on: Today at 10:02:51 AM »
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