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Old 11-30-2017, 09:17 PM   #1703
Jason A Smith
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Join Date: Jun 2009
Location: Brandon  MB Canada
Posts: 2,659
Re: Jason's Workout Log

Been training, but not logging, actually through a full almost six weeks since I logged anything but here it is.

A. 10 min EZ:
10 cal Rowing
10 Alternating Step-ups onto 24”
8 rounds even, felt good
B. Power Snatch Cluster, 1.1.1 - work to a moderate effort set - 65kg, thought about 70 but called it
C. Front Squat @ 22X1, 2 reps per min x 10 mins - use 85kg per set - completed, from video I could stay more upright but not too bad
D. EMOM x 10 mins @ High Effort:
1st - 30 sec Barbell Alternating Step-ups onto 20” @ 95lbs - switch legs on top of the box
2nd - 30 sec Burpees to 6” OH
completed, 10 reps of each for each interval

A. 10 min EZ:
10 cal AirBike
1/arm TGU @ 16kg/arm
7 rounds total
B. 2 Ring Muscle-ups every 30 sec x 5 sets - focus on smooth/tight kip/relaxed effort
completed, this felt slow and heavy
C. 2 Bar Muscle-ups every 30 sec x 5 sets - same as above - completed, felt same as above
D1. Strict HSPU to Deficit @ 40X0, 4-5 tough reps x 3 sets, 10 sec - 1.5” deficit 5 each time
D2. Weighted Strict Ring Dips @ 40X0, 4-5 tough reps x 3 sets, 2 min - used 10# - 5,4,5
D3. Strict Weighted Pronated Pull-ups @ 40X0, 4-5 tough reps x 3 sets, 2 min - 10# - 5’s
E. 10 min @ High Effort:
5 Strict Toes Through Rings
10 Push-ups
30 DU’s
9 rounds total. Fell off 1 round/min pace at 5 rounds mostly UB

A. 10 min EZ:
10 cal Rowing
10 Step Down Box Jumps @ 20”
8 rounds even
B. Power Clean Cluster, 1.1.1 - work to a moderate effort set - 85kg
C. Back Squat @ 22X1, 2 reps per min x 10 mins - use 100kg per set - completed, hips were tight today. I spent quite a bit of time afterwards stretching which helped
D. EMOM x 10 mins @ High Effort - wearing 20lbs vest:
1st - 30 sec Jumping Switch Lunges
2nd - 30 sec FLR on Rings
as a non-vest owner I improvised. I used 10# DBs per hand and had 20# worth of plates stacked on my back, did the trick. Did 22 lunges per set.

A. 10 min EZ:
10 cal AirBike
5 Left Arm Hang KB Snatch @ 16kg
5 Right Arm Hang KB Snatch @ 16kg
7 rounds even, Smallest I have is 16kg so I used that
B. 3 Chest to Bar every 20 sec x 5 sets, into…
3 Toes to Bar every 20 sec x 5 sets
completed, went with regular kipping C2B, went ok. still some slight impingement on the right side
C. EMOM x 10 mins:
1st - 2 Legless Rope Climb to ceiling
2nd - 20-40 sec Ring Dip Lockout
completed, the rest in between rope climbs got longer each time, went 30s for two then 20s on the lockout, those are harder than you would think
D. 10 sets @ 85-90%/High Effort:
1 min Rowing
1 min Walk
1 min AirBike
1 min Walk
completed, went 20-17 calories each time out. Been fighting a cold so I tried to be smart about this and not kill myself on it.
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