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Old 11-30-2017, 09:20 PM   #1704
Jason A Smith
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Join Date: Jun 2009
Location: Brandon  MB Canada
Posts: 2,659
Re: Jason's Workout Log

This was week 2:

A. 10 min EZ:
15 cal Rowing
30 DU’s
7 rounds completed
B. 1 Power Snatch + 1 Above Knee Hang Power Snatch, work to a challenging set
70 kg, this went pretty well. Felt good throughout
C. Front Squat @ 22X1, 2 reps per min x 8 mins - use 90kg per set completed, no issues good reps
D. EMOM x 12 mins @ High Effort:
1st - 30 sec DB Left Leg Rear Foot Elevated Split Squats @ 20X0 - 35lbs/hand
2nd - 30 sec Burpees - no jump at top
3rd - 30 sec DB Right Leg Rear Foot Elevated Split Squats @ 20X0 - 35lbs/hand
4th - 30 sec Burpees - no jump at top
completed. 10 splits squats and 12 burpees each time

A. 10 min EZ:
15 cal AirBike
30 Alternating Step-ups onto 20”
4 rounds in 10:15
B. 3 Ring Muscle-ups per min x 3 mins - completed
C. 3 Bar Muscle-ups per min x 3 mins - completed
D1. Wall Facing Strict HSPU, AMRAP unbroken x 5 sets, 1:30 min - 5-4-4-4-4
D2. Strict Pronated Lean Away Pull-ups @ 40X0, AMRAP unbroken x 5 sets, 1:30 min - 6-5-5-5-5
E. 10 min @ High Effort:
10 cal AirBike
10 Left Arm Hang KB Snatch @ 16kg
10 cal AirBike
10 Right Arm Hang KB Snatch @ 16kg
4 rounds + 10 calories, breathing still not great but better

A. 10 min EZ:
15 cal Rowing
15ft HS Walk
6 rounds completed, HS walking was a little rusty
B. 1 Power Clean + 1 Above Knee Hang Power Clean, work to a challenging set 90kg, mostly just limited by the HPC
C. Back Squat @ 22X1, 2 reps per min x 8 mins - use 105kg per set - completed
D. EMOM x 12 mins @ High Effort:
1st - 30 sec Barbell Left Leg Russian Step-ups onto 20” @ 95lbs
2nd - 30 sec Rowing
3rd - 30 sec Barbell Right Leg Russian Step-ups onto 20” @ 95lbs
4th - 30 sec Rowing
completed, went 8,9,10 on the step ups and rowed 12 calories per set

A. 10 min EZ:
15 cal AirBike
2/arm TGU @ 16kg KB
completed 4 rounds total
B. 5 Chest to Bar per min x 3 mins, into…
5 Toes to Bar per min x 3 mins
completed, regular kip C2B felt better this week C. EMOM x 15 mins:
4 Strict Pronated Pull-ups + 5 Push-ups + 6 Jumping Switch Lunges really happy with this, all UB and felt good no movement restrictions at all and I thought I moved very well and consistently
D. 5 sets @ 85-90%/High Effort:
2 min Rowing
2 min Walk
2 min AirBike
2 min Walk
completed, was 1:51 pace on the row and about 65-66 rpm on the bike, went 560m and 31-32 calories each time. Still fighting some congestion so tired not to kill myself.

A. 10 min EZ:
15 cal Rowing
15 sec Hollow Rocks
completed 6 rounds total
B. EMOM x 9 mins:
3 min - 1 Push Press + 1 Push Jerk + 1 Split Jerk - start @ 135lbs, add 5 lbs per min
3 min - 1 Push Jerk + 1 Split Jerk - start @ 155lbs, add 5 lbs per min
3 min - 1 Split Jerk - start @ 175lbs, add 5 lbs per min completed as written, did not feel great at all
C. 20 min @ 85-90%/High Effort:
27 cal AirBike
21 Russian KBS @ 32kg
15 Wall Balls @ 20lbs
9 Burpee Box Jump Overs @ 24”
4 rounds plus 12 calories on the bike
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