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).

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

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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.
+
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.
+
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.
+
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.
+
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.
+
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.
+
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.
+
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.

WE 08/11/2015

Tuesday
A. Box Squat; build to a heavy set of 3 in 12 minutes – let’s do it again, great box height, BUT step out, reach your ass way back 🙂 – 180kg.
B. Tall kneeling DB Press; 6-8×4; Rest 2 minutes – 1 arm at a time if necessary for mobility – Rx 20kg, 22kg; 6×1, 24kg; 4×1, 24kg.
C1. HR push ups; 5-7×4; Rest 60 seconds – feet elevated so you can only get 5-7 – Felt very easy. Used 24″ box.
C2. Half kneeling cable chop; 5-7/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, 14kg. Quad of back leg on fire. Harder on left side.
+
10 minutes @ 80%
20 kb swing 2 pood
15 burpees
10 cal row – 3 rounds 16 reps.

Rest 3:00

10 minutes @ 80%
7 DL 155#
12 HR push ups
20 cal row – 3 rounds 19 reps

Wednesday
A. DL; build to a tough single – video please – 180kg.
B. EMOM 12 minutes
odd; strict pull up x5 + 20 DU
even; 12 push ups – No major issues.
+
10 RFT
500 meter row
15 burpees – 41:33.55.

Saturday
A. Jump squats; 5×5; Rest 90 seconds – use 30% of your 1RM BS – use a barbell, focus on exploding from the earth – Don’t know why but I did 68kg. Should have been 45kg.
B. 10 month seated DB press; 4-6×4; Rest 2 minutes – Rx 20kg, 24kg, 24kg; 4×1, 26kg.
+
50 HSPU for time – Was feeling a bit under the weather, so didn’t attempt. Can do this week?

WE 01/11/2015

Monday
A. Box Squat; build to a heavy set of 3 in 12 minutes – video please, about 24″ should be good – 170kg. Actually felt like I could have comfortably gone heavier
B. Tall kneeling DB Press; 4-6×4; Rest 2 minutes – 1 arm at a time if necessary for mobility – Rx 18kg, 22kg, 24kg; 4×1, 26kg (left sh was limiter)
C1. HR push ups; 5-7×4; Rest 60 seconds – feet elevated so you can only get 5-7
C2 Half kneeling cable chop; 5-70/side x4; Rest 90 seconds – send video – Rx 7.9kg, 12.5kg. Left side harder than right; a lot of tension in right adductor during last set on left side.
+
20 minutes @ 80%
20 kb swing 2 pood
15 burpees
10 cal row – 5 rounds 20 reps. Burpees killed me. Started with 5×3 with a couple of secs in between, to 3×5 with five to ten secs in between.

Wednesday
A. DL; 3-5×4; Rest 2 minutes – Rx 120kg, 120kg, 140kg, 140kg. Didn’t feel much hamstring. Mostly lower back and right glute
B. EMOM 8 minutes
odd; strict pull up x5 + 20 DU
even; 10 push ups – As strict as I could whilst trying to do it with speed. Prob. didn’t go all the way down a few times.
+
10 RFT
200 meter run
10 burpees – 19:43.82 breathing was fucked. Shoulders were on fire, esp. during run
+
15 sets
10 anti-rotation lunges – take KB hold it to your side as you reverse lunge, but make sure it goes over flexed hip – it will force T spine rotation and protect low back – 5 per side, 1.5 pood preferred
400 meter jog
Rest 60 seconds
– all rounds within 5 seconds or terminate – 2:52, 2:46, 2:44, 2:56. Gym got super busy, so rather than bumping into people on my way out / in the gym, I jumped on the rower.

Friday
A. EMOM 8 minutes; BS @ 70% of 1RM x3 – speed focus here – one day a week you go heavy, one day a week you go fast 🙂 – 105kg. First couple of sets were a bit sketchy – tried to go to fast and don’t think I braced adequately. Felt like I was going to sprain the base of my spine. Also shifted weight towards toes a fair bit during 8 mins. Quads felt like they were going to cramp up.
B. 10 month seated DB press; 6-8×4; Rest 2 minutes – Rx 18kg, 20kg: 7×1, 22kg; 5×1, 22kg. Def recovering faster and getting stronger ‘cos 20kg was relatively easy.
C. 5 minute AMRAP – max TGU @ 1.5 pood – 6 reps. Was in the middle of 7th rep but had to drop KB as fatigue kicked in.
+
5 RFT
10 HSPU
100 meter farmer walk 70# per hand
30 DU – 22:43. DUs were fine. Limiter was HSPUs. Started to struggle after second round. Had to break them up into doubles. Grip went after second / third round.