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?

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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.

WE 04/10/2015

9/28
A. Goblet Reverse lunge; 6-8×4; Rest 90 seconds between legs – Rx 30kg, 36kg, 40kg, 46kg
B. 10 month DB Press; 6-8×4; Rest 2 minutes – Rx 16kg; 7×1, 18kg; 6×1, 18kg (fatigue setting in); 6×1, 18kg (fatigue). Left side wanted to rotate internally
C1. Ring Push up w/ feet elevated; AMRAP 60 seconds x4; Rest 90 seconds – 14, 14, 12, 12 (triceps were limiter)
C2. KB Core activated DB; 4×10; Rest 90 seconds – Rx 8kg KB, 12kg KB (lower back lifting of during third and fourth set) 

+
15 minutes @ 80%
20 kb swing 2 pood
20 cal row – 6 rounds 10 reps. Felt quite good.

9/30
A. PC + PP; 1.5 x4; Rest 2 minutes – Rx 50kg, 60kg, 70kg, 75kg
B. 10 month position DB Press ; 6-8×4; Rest 90 seconds – Rx 18kg; 6×1, 20kg; 5×1, 20kg (couldn’t get back up after fifth rep); 5×1, 18kg (couldn’t get back up after fifth rep)
C1. Clapping push up; 4×10; Rest 60 seconds – 3×10 unbroken. Last set – 5 unbroken then two doubles and a single
C2. Barbell glute bridge @11×5; 6-8×4; Rest 90 seconds – 100kg x 4
+
15 minutes @ 80%
7 supinated strict pull ups
30 DU
9 ring dips
200 meter run
– all rounds within 5 seconds or terminate – 3 rounds and 46 reps

10/2
A. 1 1/4 FS; 10×2; Rest 90 seconds – light, speed focus, want you EXPLODING out of the hole buddy, that’s where you need to build for a bigger clean – Rx 60kg, 60kg
B. PP @42×1; 3-5×4; Rest 2 minutes – Rx 60kg, 60kg, 70kg; 3×1, 80kg
C. TGU; 2-3/side x4; Rest 75 seconds between sides – AHAP but focus on form here – Rx 12kg, 12kg, 14kg, 14kg. Prob. could have gone heavier, but would have sacrificed form. Leg on non lifting side was lifting off the ground slightly during sit up.
+
5 sets @ 85% effort – good sweat, do not crush your body though, just feel good through this and get a good pump from it
50 meter kb rack walk 2 pood per hand
15 kb walking lunge steps 2 pood per hand
7 burpees
rest 2:00
– record time per set – Okay, this sucked. First of all, one of the 2 pood KBs was being used, so had to drop down to 28kg; couldn’t get them in rack position properly ‘cos too heavy. And was only able to walk like 20m before arms and shoulders were gassed. 2:02, 2:09, 2:09. Was only able to do 3 sets ‘cos was late.

WE 27/09/2015

9/21
A. 1 1/4 FS; 3,2,1; Rest 4:00 – Didn’t feel comfortable squatting. Pain outside of right knee and felt unstable. Feels like LCL.
B. Half kneeling bottom’s up press; 6-8×4; Rest 2 minutes – try some side plank clamshells BEFORE the presses – Changed position of back foot so ankle in plantar flexion. Was able to fire glute and better stability. Rx 16kg, 16kg, 16kg (lost balance last during rep 7 on left side), 16kg. Was able to do 8 reps unbroken on left side. Last couple of reps still challenging though. No problems with right side.
C1. Feet elevated push up; 5×10; Rest 60 seconds – about 12″ should be fine
C2. Deadbug into reverse crunch; 5×10 (5/leg); Rest 60 seconds – Set 1 okay. 8 reps unbroken, then two unbroken. Set 2 5 reps unbroken, then two doubles and a single. Fatigue. Set 3 same. Set 4 5 reps unbroken, then 4, then single. Changed breathing – held breath until crunch complete. Set 5 6 reps unbroken, then two double. Mostly find crunches hard. 15kg ball.
+
27 minutes @ 80%
9 DL 155#
12 burpees
15 cal row – 8 rounds

9/23
A. HPC + PC + Push Press; 1.1.3 x4; REst 2 minutes – Rx 50kg, 60kg, 70kg, 80kg. Was a bit lazy during final set push press. Wasn’t concentrating.
B. 10 month position DB Press ; 4-6×4; Rest 90 seconds – Rx 17.5kg, 20kg; 4×1, 20kg (wasn’t able to completely lock out); 4×1, 20kg (much better during this set)
C1. archer push up; 4×10; Rest 60 seconds – flatten back out more
C2. Side Plank Clamshell; 4×10; Rest 90 seconds – RS clamshell – feel adductors / hamstring pull during eccentric. Is that okay? Little less on LS
If I reduce ROM to less than 6″ then can’t feel adductors / hamstring
+
15 minutes @ 80%
5 towel pull ups – wrap towel around bar, do pull ups 🙂
40 DU
7 rig dips
12 cal row
– all rounds within 5 seconds or terminate – 4 rounds. First set 03:17, second set 03:33, third 04:01 and fifth 04:05. Know you said within 5 secs or terminate, but felt like I needed to work.

WE 16/08/2015

8/10
A. Goblet Squat; 6-8×4; Rest 2 minutes – Couldn’t do ‘cos moved to the villa and no gym there.
B. Half kneeling 1-arm KB Bottoms up press; 6-8/arm x4; Rest 90 seconds between arms – https://www.youtube.com/watch?v=CSjQLfp_aBk or just do regular DB if you can’t find a KB – Same as above.
C1. Yoga push up; 4×10; Rest 60 seconds – Same as on 8/14.

C2. Reverse crunch; 4×10; Rest 90 seconds – Didn’t have ball or any other kind of heavy implement so did with palms on ground and used a rolled up towel.
+
5 sets
30 second push ups
30 second rest
30 second air squats
30 second rest
30 second deadbugs
30 second rest

Set 1 – 17, 20, 17.

Set 2 – 14, 19, 16.

Set 3 – 13, 20, 13.

Set 4 – 13, 20, 14.

Set 5 – 12, 20, 12.

8/14
A. Goblet RFESS @30×1; 6-8/leg x4; Rest 90 seconds between legs – Rx 26kg, 26kg, 28kg, 30kg
B. Half kneeling 1-arm KB Bottoms up press; 8-10/arm x4; Rest 90 seconds between arms – Rx 8kg, completed 3 sets of 10 reps @ 10kg, but had to break reps up ‘cos palm, wrist and quad on pressing fatigued quickly.
C1. Yoga push up; 4×10; Rest 60 seconds – Not sure if I’m getting much protraction. Def. getting retraction on way down.
C2. Reverse crunch; 4×10; Rest 90 seconds – No real issues with this. Found 90 secs rest to be a bit too much though.
+
20 sets
30 second row
30 second rest
– all sets same pace
– Got to just under the two hour mark and Bella was waiting so had to run.

WE 26/07/2015

/20 – https://www.youtube.com/watch?v=tSaCPVLfSHU practice this LOTS and let me know how the shoulder feels – Shoulder hasn’t been an issue in quite some time. Just a bit stiff around right acromion when I wake up, prob. ‘cos the way I sleep. Back is the issue.
A. Clean Pull + HPC; 3.1 x4; Rest 2 minutes – grip and rip, stop thinking 😉 – Didn’t do ‘cos hamstring.
B. Front rack reverse lunge; 3-5/leg x4; Rest 90 seconds between legs – Didn’t do ‘cos hamstring.
C1. DB Floor Press with Bridge @40×1; 4-6×4; Rest 90 seconds – Rx 20kg, 20kg, 20kg, 20kg. Could def. have gone heavier, but 20kg DBs are the heaviest they have…
C2. Single arm single leg DB RDL; 6-8/side x4; Rest 90 seconds between sidesDidn’t do ‘cos hamstring.
D. Deadbugs; 4×10; Rest 75 seconds – https://www.youtube.com/watch?v=rbemelnkHag – Didn’t read properly. Did four sets of 10 reps.
+
3 minute AMRAP
15 wallballs 20# 10′
7 ring rows w/ feet elevated
Rest 3:00
x4
– record time per set, ALL sets same exact score, so you cannot go all out – 3 rounds; 2 rounds 11 reps; 2 rounds, 10 reps; 2 rounds, 10 reps.

7/22
A. Tall Clean + Clean; Build to a tough complex in 8 minutes or less – 70kg.
B. FS cluster; 3.2.1 x3; Rest 2 minutes – Rx 70kg, 80kg, 90kg.
C. Bottom’s up FS; 2,2,2,2; Rest 2 minutes – 🙂 this time, 2 reps, then rest 2 minutes, 4 sets, or basically 2×4 – Rx 90kg, 100kg, 105kg, 105kg.
+
For time @ 80%
400 meter run
15 DL 185#
12 burpee over barbell
3 minute rest
x3
– all sets same exact pace – 3:45, 3:56, 3:59.

7/24
A. BS @20×1; 2-4×4; Rest 2 minutes – Rx 90kg, 100kg, 110kg; 3×1, 120kg.
B1. CGBP @30×1; 5-7×3; Rest 90 seconds – Rx 60kg; 4×1, 70kg; 6×1, 65kg.
B2. Pendlay row @20×1; 3-5×3; Rest 90 seconds – Rx 60kg, 70kg; 4×1, 70kg couldn’t keep bar at chest level for 1 sec.
C. Bear Crawl; 20 steps x4; Rest as needed – 30 sec rest in btwn sets.
+
10 minute gentle row – 2,283m.

WE 19/07/2015

7/13
A. BS @22×1; 4-6×4; Rest 2 minutes – Rx 60kg, 80kg; 4×2, 90kg.
B1. CGBP @30×1; 3-5×3; Rest 90 seconds – Rx 60kg; 3×2, 70kg.
B2. Pendlay row @20×1; 6-8×3; Rest 90 seconds – Rx 50kg, 50kg, 50kg.
C. Bear Crawl; 20 steps x4; Rest as needed – 30 sec rest in btwn sets, but didn’t really need it.
+
20 sets
30 second row 90%
30 second max push ups
– all sets same exact pace

1:55.0 14 reps
1:55.7 14 reps
1:54.6 11 reps
1:54.2 11 reps
1:54.1 10 reps
1:54.6 8 reps
1:54.8 7 reps
1:54.2 8 reps
1:54.4 8 reps
1:55.3 8 reps
1:54.5 8 reps
1:54.2 8 reps
1:55.4 8 reps
1:56.1 8 reps
1:55.6 8 reps
1:56.2 8 reps
1:57.4 8 reps
1:55.7 6 reps
1:57.4 6 reps
1:54. 6 reps

7/15
A. Hang clean pull + Clean Pull + Power Clean; build to a tough complex in 12 minutes or less – video final complex – 90kg (fail). Trying to focus on breathing and bracing too much; psyching myself out; pulling with arms; bar bouncing away from body; haven’t quite developed shrug.
B. FS cluster; 2.2.2.2.2 x3; Rest 3 minutes – 2.2.2.2 80kg; Rx 60kg, 65kg.
C. Bottom’s up FS; 2,2,2,2; Rest 2 minutes – 🙂 this time, 2 reps, then rest 2 minutes, 4 sets, or basically 2×4 – Rx 65kg, 80kg, 85kg, 95kg.
+
For time @ 80%
500 meter row
10 alternating DB power snatch 50#
15 no push up burpees
3 minute rest
x4
– all sets same exact pace – 3:36, 3:31. Class started.

7/17
A. PC Gauntlet; start at 70% of your 1RM, add 10# per minute, 1 rep per minute, until failure – 110kg. Butt raised quite a bit before shoulders and didn’t quite make contact with thighs, but got it up and in rack position without going lower than parallel.
B. Front rack reverse lunge; 6-8/leg x4; Rest 90 seconds between legs – Rx 60kg, 70kg, 75kg; 6×1, 80kg.
C1. DB incline bench Press @40×1; 4-6×4; Rest 90 seconds – Rx 20kg, 24kg, 26kg; 4×1, 28kg.
C2. Single arm single leg DB RDL; 4-6/side x4; Rest 90 seconds between sides – Rx 20kg, 24kg, 26kg, 28kg. Prob. too light.
D. Prone KB Drag; 12/side x4; Rest 90 seconds – First two sets unbroken. Rested a few seconds at 20. Rested at 14 and 20.
+
3 minute AMRAP
20 air squats
10 strict pull ups
Rest 3:00
x6
– record time per set, ALL sets same exact score, so you cannot go all out – 57, 52, 52, 48 (right rear delt starting to fail), 28, 27 (ribcage flaring).

WE 13/07/2014

7/6
A. BS @40×1; 3-5×4; Rest 2 minutes – Rx 90kg; 4×2, 95kg; 3×1, 95kg
B1. CGBP @40×1; 3-5×5; Rest 90 seconds – Rx 60kg, 60kg; 4×2, 65kg; 3×1, 65kg. Keep on forgetting to set my shoulder blades!
B2. Pendlay row @20×1; 3-5×5; Rest 90 seconds – Rx 60kg, 70kg, 60kg, 65kg, 65kg. Fluctuated ‘cos felt like I was pulling more with arms and shoulders; shoulders felt like they were anteriorly rotated. Wasn’t really able to hold against chest for one sec and squeeze shoulder blades together.
C. Bear Crawl; 20 steps x4; Rest as needed – 60 secs rest in btw sets.
+
15 sets
30 second row 90%
30 second max push ups
– all sets same exact pace

1:55.0, 19 reps
1:55.2, 17 reps
2:00.9, 7 reps
1:58.8, 7 reps
1:59.6, 8 reps
2:01.5, 7 reps
1:56.3, 8 reps
2:00.2, 6 reps
1:59.8, 7 reps
2:00.4, 7 reps
1:59.4, 6 reps
1:59.2, 5 reps
1:59.3, 6 reps
2:01.7, 5 reps
1:59.3, 5 reps

Def. underestimated how quickly I would fatigue with push ups!

7/8
A. Hang clean pull + Clean Pull + Power Clean; build to a tough complex in 12 minutes or less – video final complex – 90kg
B. FS cluster; 2.2.2.2.2 x3; Rest 3 minutes – Rx 80kg, 80kg; 2.2.2.2 80kg
C. Bottom’s up FS; 2,2,2,2; Rest 2 minutes – 80kg. Messed up.
+
For time @ 80%
400 meter run
10 DL 155#
12 burpee over barbell
3 minute rest
x4
– all sets same exact pace – 3:23, 3:37, 3:28, 3:29. Was pretty stoked with this. 155# was def. a lot more manageable. Technique was quite clean.

WE 05/07/2015

6/29
A. Back Squat @20×1; 3-5×4; Rest 2-3 minutes – Rx 60kg, 80kg, 100kg; 3×1, 105kg
B1. CGBP @32×1; 4-6×5; Rest 90 seconds – Rx 60kg; 5×1 60kg; 4×3, 60kg
B2. Pendlay row @20×1; 4-6×5; Rest 90 seconds – Rx 60kg, 60kg, 60kg, 65kg; 4×1, 70kg
C. Bear Crawl; 15 steps x4; Rest as needed
+
24 sets
30 second row 90%
30 second rest
– all sets same exact pace

1:43.5
1:47.7
1:47.3
1:46.9
1:46.8
1:47.2
1:48.5
1:48.4
1:48.6
1:49.7
1:48.3
1:49.2

Class started, so had to stop…

7/1
A. HPC + PC; build to a tough complex in 5 sets or less – 90kg. To be honest, this was fairly comfortable, but wanted to work on thigh contact and full extension, so didn’t push the weight.
B. FS cluster; 3.3.3 x3; Rest 3 minutes – 60kg, 70kg, 80kg
C. Bottom’s up FS; 2,2,2,2; Rest 2 minutes – 80kg
+
For time @ 80%
500 meter row
20 kb swings
8 burpees
3 minute rest
x4
– all sets same exact pace – 3:26, 3:28, 3:27. Class started, so couldn’t complete final set. Was pretty happy with consistency though!

WE 28/06/2015

6/24
A. PC; build to a TOUGH single in 5 sets or less – stop thinking, just get tight, chest up, head up, look forward, and go…video last set for me – 100kg, 102kg (fail). Think I know what my problem is… not pushing knees forward when bar travels past knees and making contact with the bar at mid thigh. Try to pull bar up as opposed to pull body underneath.
B. FS; 3,3,3,3; Rest 2 minutes – 90kg first two triplets without putting in rack, third triplet then in rack before fourth. Prob. too heavy.
C. Bottom’s up FS; 3,3,3; Rest 2 minutes – 80kg had to rest between second and third triplet for few seconds.
+
400 meter run
15 DL 225#
7 burpee over bar
3 minute rest
x4
– all sets same exact pace – 3:40, 4:11, 5:45. Class started before I was able to complete fourth set. DLs killed me. Hips rising well before shoulders and back rounded as fatigued. Think too heavy.

6/26
A. HPC; build to a tough single in 5 sets or less – 80kg. Was trying to work on movement, so didn’t go heavy. Still struggling.
B. Front rack RFESS @30×1; 6-8/leg x4; Rest 90 seconds between legs – 6×1, 60kg; Rx 60kg x 3.
C1. DB incline bench Press @20×1; 5-7×4; Rest 90 seconds – Didn’t have incline bench so had to do flat bench. 6×3, 60kg; 3×1, 70kg.
C2. Single leg single arm Cable row; 4-6/side x4; Rest 90 seconds – Didn’t have cable machine so had to do 3 point row. Heaviest DBs 20kg, which is too easy. Rx 20kg DB.
D. Prone KB Drag; 10/side x4; Rest 90 seconds – 8kg KB.
+
3 minute AMRAP
5 burpees
30 DU
Rest 3:00
x6
– record time per set, ALL sets same exact score, so you cannot go all out – 3 rounds; 2 rounds 10 reps; 2 rounds 5 reps; 2 rounds; 2 rounds; 2 rounds.