Workout of the Day
A.
Two sets of:
Front Squat x 8-10 reps @ 75% of 1-RM
Rest 4 minutes
B.
Six sets of:
2-Position Snatch
(from mid-thigh, then from the floor)
Rest 2-3 minutes
C.
Three sets of:
Back Squat x 5 reps @ 75-80% of 1-RM
Rest 3 minutes
D.
Three sets of:
Weighted GHD Hip Extension x 8-10 reps @ 2012
(pause a full two seconds at the top – carry a plate on your chest)
Rest 30 seconds
Strict Toes to Bar x 8-10 reps @ 2110
Rest 30 seconds
A.done
B.50-55-60-65-70-75kg
C.done @75%
D.3 sets of 10s done…
A. 215# – 10 / 8. Best My form has felt on Front Squats thus far.
B. 135,145,155,165x,155,135. Felt unstable and weak in the shoulders on these so didn’t push it.
C. 275#. Not easy.
D. All sets of 8 reps. Used 25,25 then 40 for the GHDs the weight seemed fine just wasn’t all that comfortable. Tough to prevent swinging without dropping from the bar on the ttb.
A: 10+10 @82.5kg (110kg 1RM)
B: Technique work at light loads finally starting to feel good.
C: @100kg 80% of 125kg 1RM felt easy
D: Hipextensions 10+10+10 @10kg (nice burn), T2B kicked my ass and I was happy to do some at all and ignored the timing. 8-8-5
Then did 21-15-9 of burpees & swings @24kg to celebrate my upcomming vacation: 3:20 Burpees felt really smooth and good throughout, the swings where however quite slow after the hip-ext messing up the backside
Burpees and swings? That’s your game, man
A. Done (10 + 10) @ 87,5 kg (115 kg 1 RM).
B. Worked technique at light loads.
C. Done (3 x 5 reps) @ 97,5 kg (122,5 kg 1 RM).
D. Did something else since my gym lacks a GHD and the pull-up bar is so low that real toes to bar can’t be performed. Decided to go for a quick metcon to have my lungs work a little bit!
Did 3 rft of
15 Burpees
15 Knees to elbows
Time: 5:46.
K2E slowed me down a lot since my scarse mobility has me struggling to reach full ROM. Took my time though to ensure I really did the full movement, and it felt better for each round.
Missed the last two sessions due to work. Today I’m off on vacation for two weeks. Won’t have access to gym.
Mobility. Gymnastics and Hill Sprints is the plan. And if I have Internet I’ll do my best to keep following the schedule.
See you in a while, folks! Barcelona here we come.
A. 8/10 @ 257lbs.
B. worked triples off the blocks today. 163lbs
C. 310lbs
D. Done
A. 8/10 240#
First set was tough and didn’t feel too good so only did 8. Second set felt much better
B. 155/165/175/185/195/195
Went up to 205 but failed so I did another set at 195
C. Will do this later tonight with a better squat rack… 310# will be my weight
D. Hip extension done with 26lb kb 8/8/8. Surprisingly pretty tough..strict T2B..wow…8/8/8. It was hard to not swing..
A) First set 10 reps, second set 8 reps at 57kg (75%)
B) Worked up to 45kg. Didn’t feel snatchtastic today
C) Did 3 sets of 5x at 80%, 73kg. Felt good. I think my 1 RM is an old one.
D) Done
A) 106kg 10/10 this was brutal!
B) kg: 65/70/75/80/82.5(epic fail on snatch. Caught in video haha.) 75
Snatch felt fast. Failed on last hang as my elbow gave way.
C) 150kg 5/5/5
D) 20kg plate
Good training day
A.
205# 9/10
B. Split power
To 145
C.
235
D.
Back Ext. 10#
Standing 3/4 range Evil Wheels (finally off my knees)
A) 2×10 @ 245lbs
B) worked up to 185
C) 295
A. 180 10/10
B. 2×95, 3×115, 1×125 (failed 1st 125 attempt, felt sluggish on snatch)
C. 235
D. 25 lb plate
A: 2 sets of 10 with 245lbs.
B: Messed around with 135lbs working on technique, wrist felt good.
C: 3 sets of 5 with 300lbs
D: 10 reps each time on hip extensions with 45lbs plate and 8 reps each time for T2B.
A. 233×10, 233×10
B. 176, 176, 180, 187F, 187, 176 – Felt pretty weak here today.
C. 308
D. 33# plate/10, 33/10, 45/10
A: 2 X 10 @ 260
B: 95/135/155/165/165/165
C: 3X5 @ 325
A.
270 x 10
270 x 10
B.
135-155-175-195-195-195
C.
Used 80%
365-365-365
Felt heavyyy
D.
Hip ext 10×25#, 10×35#, 10×45#
ST2B 10-10-10
E.
Did a little metcon after that was programmed at my gym.. I’ll probably pay for that tomorrow
4RFT
5 x muscleups
10 x front squats @ 135lbs
30 x double unders
5:46
A. 225#
B. 175#x3, 185#x3
C. 255, 265, 265
D. Hip ext done with 35#, toes to bar sets of 10
A. 250#, 8/8
B. 115/135/145/155/165/175f (got the mid thigh, couldn’t get a solid grip for the floor)
C. 280#
D. Hip ext.: 10/8/8 25# plate
T2B: 8/8/8
A)205×10 both sets
B) 135-145-155-165-165-175
C) 245-265-265
A. 130 lbs (75%)
B. Didn’t have time to do everything, so I skipped this one.
C. 150 lb (80%)
D. Done w/25 lb for Hip Extensions
A. 110# felt great 8′s
B. 75, 85,95, 95, fail at 95–snatch felt way off
C. 145# really happy with how I felt for these
D. Done 15# plate
A. 2 sets Front squat at 80% 5 reps
195lbs. All 2 sets
B. 6 sets of two position snatch
Practice snatch pull at 125lbs
C. 3 sets back squats 5 reps at 80%
205lbs for all 3 sets
D. 3 sets for time
Weighted GHD Hip Extension – 10 reps
30 sec rest
Strict Toes to Bar – 10 reps
Done
Awesome workout
A. 250 – 10, 10. It felt heavy.
B. 135, 145, 155, 175, 175f, 175f
C. 315
D. GHD 35lbs for 10/10/10
Strict T2B for 10/9/9
I’m feeling like I might need to eat more…
A: 235 lbs. X 10 reps for both sets
B: Worked up to 145, felt really sluggish on this today
C: 290
D: No ghd, subbed in some weighted leg lifts
A: 175x 10 both sets
B: 115-120-125-130-135-140
C: all sets 230lbs x 5
D: done, hip ext’s w/10lb plate