Kranks Log

[Krankenstein]

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]

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]

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]

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]

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]

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]

Good stuff, Krank.

[Grape Ape]

Good stuff, Krank.

Yes, but worst thread title.

[IroNat]

Yes, but worst thread title.

Krank pinched a log.

[robcguns]

Yes, but worst thread title.

It’s the best thread title ever. Hahahaha.

[Krankenstein]

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

[Krankenstein]

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

[Krankenstein]

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

[Krankenstein]

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. 

[Krankenstein]

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