Fri 4th Dec

A. Front Rack reverse lunge; 6-8/leg x4; Rest 90 seconds between legs – Rx 60kg, 80kg, 90kg; 4×1, 100kg (was pretty shaky).
B. Standing landmine Press; 6-8×4; Rest 2 minutes – load this up – Rx 15kg, 20kg; Rx 22.5kg (right side), 6×1, 22.5kg (left side); 7×1, 22.5kg (left side)
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3 minute AMRAP
DU – 155 reps. Did 50 reps unbroken, then 20s and 10s there after. Lost tension in rope as I fatigued.
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3 minute AMRAP
Burpees – 41 reps. Broke them up into sets of 12 from the onset. Few seconds rest in between.
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3 minute AMRAP
Walking lunges @ bodyweight – 89 reps. Felt good.

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Wed 2nd Dec

A. Sumo Deadlift; 8 sets of 2 for speed NOT touch and go – rest as needed – Built up to 120kg then eight sets. Approx.  60 secs rest in between sets. Was I meant to go heavier than last week when I was doing normal DLs?
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10 minute HSPU practice – lmk if you feel pain or not – Started with some walk walks then strict HSPUs for first 5 mins (3 reps every 30 secs). Finished with 5 mins of kipping HSPUs (same rep scheme and rest). No real issues.
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7 RFT
8 CTB pull ups
4 alt. TGU 1.5 good – 16:48. 5 rounds 3 reps. Had a tear. CTB was pretty poor. Was struggling to link kipping pull ups. Can we work on this?
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For time:
800 meter run
20 reverse lunges 35# per hand
12 ring rows
10 WB 20# 10′
100 DU – 7:27. Felt pretty good. Only struggled with DUs slightly. Did 50 unbroken, then 10 to 20 reps at a time.

Mon 30th Nov

A. Low Bar back squat; build to a tough set of 3 – video last set – 125kg. 5kg improvement vs. last week.
B. PC + Strict Press; 1.3 x4; Rest 2 minutes – Rx 50kg, 55kg; 2×1, 60kg (got a quarter of the way up on last rep); Rx 57.5kg.
C1. DB Bench Press with Bridge @40×1; 6-8 x4; Rest 60 seconds – Rx 20kg, 26kg, 28kg, 30kg.
C2. RKC Plank; 60 seconds x4; Rest 2 minutes – Couldn’t sustain contraction for more than 10 secs at a time. Got less during later sets.
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10 minutes @ 80%
15 kb swing 2 pood
7 burpee over rower
20 cal row – 4 rounds. Both rowers were occupied during first two sets, so ran 200m instead.

Rest 3:00

10 minutes @ 80%
15 PC 95#
15 HR push ups
50 DU – 2 rounds 22 reps. Was pretty gassed. Broke reps up from the outset.

Sun 29th Nov

A. Barbell russian step ups 18″ box; 5-7/leg x4; Rest 90 seconds between legs -Rx 40kg, 60kg, 80kg, 90kg.

B. Half Kneeling landmine Press; 4-6×4; Rest 2 minutes – load this up -Rx 10kg, 15kg, 20kg; 5×1, 22.5kg (20kg bar).

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5 minute AMRAP
7 burpees
30 DU -4 rounds 32 reps.

Thurs 26th Nov

A. EMOM 12 minutes; DL x3 @ 70% of 1RM – speed focus – 126kg. Hips might have been a bit high. More glutes and lower back than hamstrings, I think.
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5 RFT
10 push ups
10 strict pull ups – 9:44.61. Pull ups were limiter. Especially rear right side. Had to do doubles and singles as of second round. Push ups were fine. Was hard to keep ribcage down and neck was protruding out.
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For time:
1k row
20 walking lunges
15 inverted rows or ring rows – inverted row is w/ a barbell
10 thruster 45#
1k row – 11:21. Didn’t go nuts during initial row. Last row was pretty tough. Rows were limiter; either lats and traps weren’t firing properly or the were smoked. Felt like arms were doing all the work. Right quad and abductors were playing up during final row.

Wed 25th Nov

A. Low Bar back squat; build to a tough set of 5 – video last set – 120kg x 5. Last couple of reps were pretty tough. Video cut out just as I stepped away from the rack. Ugh.
B. Half Kneeling 1-arm DB Press @30×1; 6-8/arm x4; Rest 90 seconds between sides – Rx 20kg, 22kg (left side struggled from rep #5), 22kg (a lot of pressure right pelvis during last 3 reps on left side); Rx right side, 7×1, 22kg left side.
C1. Barbell Bench Press @22×1 cluster; 5.3.1 x4; Rest 60 seconds – Some guy was hogging the bench so had to use DBs. Rx 22kg, 32kg, 32kg, 32kg. Am I right in saying that the first set is five reps, then the second set is 3 reps, then so on and so on?
C2. Plank; 60 seconds x4; Rest 2 minutes – No probs.
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10 minutes @ 80%
10 DL 225#
12 burpees
500 meter row – 2 rounds 15 reps. Dos were pretty tough; had to break ’em up. Hips started quite high as I started to fatigue; mostly during second round.

Rest 3:00

10 minutes @ 80%
20 kb swings 2 pood
15 meter bear crawl
50 DU – 3 rounds 11 reps. Was pretty gassed. Especially during DUs. Bear crawls smoked my shoulders.

Monday 16th Nov

A. Box Squat; build to a heavy set of 5 in 12 minutes – same as last week, just less reps, looked solid last week mate – 160kg x 3; 105kg.
B. 10 month DB Press @4040; 6-8×4; Rest 2 minutes – video please – 6×1, 15kg; 6×1, 12.5kg; 6×1, 10kg; 7×1, 9kg. Pretty challenging even at 9kg. Think that early sets at heavier weight smoked my shoulders. Was quite a bit of mid and lower trap activation.
C1. DB Bench Press @40×1 cluster; 5.3.1 x4; Rest 60 seconds – 20kg, 30kg, 36kg, 38kg. Okay, not sure if I did this right… did 5 reps at 20kg, then rested 60 secs before starting C2, then hit C1 again at 30kg for 3 reps, and so on, and so on. Is that right?
C2. Plank; 60 seconds x4; Rest 2 minutes – No probs.
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10 minutes @ 80%
20 kb swing 2 pood
15 HR push ups
300 meter row – 3 rounds 30 reps.

Rest 3:00

10 minutes @ 80%
20 DL 185#
10 meter bear crawl
30 cal row – 2 rounds 10 reps. Was struggling a bit here, especially with row. Had to break DLs up; back didn’t round, but was feeling more lower back and glutes as opposed to hamstrings.

Friday 13th Nov

A. Jump squats; 5×5; Rest 90 seconds – use 30% of your 1RM BS – use a barbell, focus on exploding from the earth – 5×5, 45kg. Felt good.
B. 10 month seated DB press; 6-8×4; Rest 2 minutes – Rx 18kg, 22kg; 7×1, 22kg; 6×1, 22kg. Fatigue kicked in.
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8 minute AMRAP
wall walks – active shoulder, push the ground away, keep fingers SPREAD – 22 reps. Did better than I thought. There were a couple of instances where right shoulder gave out a little.

Wednesday 11th Nov

A. DL; build to a tough set of 5 – video please – 120kg (unbroken); 130kg (3 reps then 2 singles) grip was limiter.
B. EMOM 16 minutes
odd; strict pull up x5 + 20 DU
even; 12 push ups – Last 4 to 5 mins were pretty tough, especially pull ups.
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For time:
1k row
15 burpees
10 strict pull ups
10 burpees
5 strict pull ups
1k row – 10:48. Right shoulder was limiter, especially during pull ups. Rear delt was struggling. Shoulder anteriorly rotated.

Tuesday 10th Nov

A. Box Squat; build to a heavy set of 8 in 12 minutes – let’s do it again, great box height, BUT step out, reach your ass way back 🙂 – 140kg x 7 reps. Didn’t feel like I was bracing effectively. Probably didn’t pause for as long as I should have. Not as much hamstring as earlier sets at lower weight.
B. Tall kneeling DB Press; 4-6×4; Rest 2 minutes – 1 arm at a time if necessary for mobility – Rx 24kg; 5×1, 26kg; 5×1, 24kg (fatigue left shoulder); 6×1, 22kg (left shoulder limiter).
C1. Clapping push ups; AMRAP 60 seconds x4; Rest 60 seconds – 20 reps, 17 reps, 16 reps, 13 reps.
C2. Half kneeling cable chop; 6-8/side x4; Rest 90 seconds – the side closest to the machine should be up 🙂 also thank you for not doing 70 reps haha just saw that type last week – Rx 10kg, Rx 10kg. Still familiarising myself with movement.
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10 minutes @ 80%
15 DL 155#
10 burpees
200 meter row – 3 rounds 20 reps.

Rest 3:00

10 minutes @ 80%
12 kb swing 2 pood
15 ring push ups
20 cal row – 3 rounds. Was pretty based after the first 10 mins. Didn’t recover quick enough. Diet leading up to workout wasn’t great.