View Single Post
Old 01-13-2018, 08:52 AM   #1710
Jason A Smith
Member Jason A Smith is offline
 
Jason A Smith's Avatar
 
Profile:
Join Date: Jun 2009
Location: Brandon  MB Canada
Posts: 2,659
Re: Jason's Workout Log

Week 3 (12/4 - 12/10)

A. 10 min Rowing:
4 min @ 50%
3 min @ 75%
2 min @ 80-85%
1 min @ 85-90%
completed almost identical to two weeks ago effort
B. Front Squat @ 40X1, work to a challenging set of 3 - 105kg, felt good
C. 1 Squat Snatch every 20 sec x 30 reps - 10 @ 50kg, 10 @ 55kg, 5 @ 60kg, 5 @ 65kg - completed I missed one at 65 out front (weird miss) so I did another
D. EMOM x 10 mins @ High Effort:
6 KBS @ 32kg + 6 Step Down Box Jumps @ 30” - completed all about 28s/set, stepping down from the 30” is still awkward with my short legs
E. 5 min AirBike EZ - completed

A. 10 min EZ:
1:30 min AirBike
1 min Alternating Step-ups onto 24"
1:30 min Rowing
1 min Burpees - no jump at top
completed, 57 rpm, 18 step ups, 2:05/500m, 15 burpees
B. 3 Ring Swings + 3 Ring Swing into Pull-up x 3 sets, rest as needed b/t - completed
C. 5 fast Burpee Ring Muscle-up x 3 sets, 2 min b/t - 40s, 40s, 55s - middle set I rushed and missed the last one
D. 5 fast Burpee Bar Muscle-up x 3 sets, 2 min b/t - 35s each time
E. 4 rounds:
1:30 min AirBike @ 75%
5 Toes to Bar/5 sec rest/5 Pull-ups/5 sec rest/5 Chest to Bar
(into…)
5 rounds:
1:30 min Rowing @ 75%
5 Strict HSPU/5 sec rest/5 Strict Ring Dips/5 sec rest/5 Push-ups completed all UB, woof, that was hard. I biked 60 rpm, rowed 2:00, the whole thing was completed in 22:00 or so. Much tougher than it looks on paper.

A. 10 min AirBike:
4 min @ 50%
3 min @ 75%
2 min @ 80-85%
1 min @ 85-90%
132 calories total. Better than last week, that stings
B. Back Squat @ 40X1, work to a challenging set of 3 - 125kg
C. 1 Squat Clean every 30 sec x 20 reps - 5 @ 75kg, 5 @ 80kg, 5 @ 85kg, 5 @ 90kg - completed no misses good reps
D. 2 rounds:
2 min AirBike EZ
1 min DB Right Leg Russian Step-ups onto 20” Box - 35/hand
2 min AirBike EZ
1 min DB Left Leg Russian Step-ups onto 20” Box - 35/hand completed at around 55 rpm in 10:20 total working time. 35s for each round of set ups
E. 5 min AirBike EZ
completed immediately after part D

A. 10 min EZ:
4 min AirBike
1 min Left Arm TGU @ 16kg KB
4 min AirBike
1 min Right Arm TGU @ 16kg KB
completed, 40 calories on the bike and 5 TGU on each side
B. 3 Ring Swings + 3 Ring Swing into Pull-up x 3 sets, rest as needed b/t - completed, really good today
C. 6 Ring Muscle-ups x 1 set, 1 min rest
6 Bar Muscle-ups x 1 set, 1 min rest
17 Chest to Bar x 1 set, 1 min rest
17 Kipping HSPU x 1 set, 1 min rest
17 Toes to Bar x 1 set, 1 min rest
17 Kipping HSPU x 1 set
completed, C2B wasn’t great and last set of HSPUs were a little off (last 3), but otherwise solid
D. 20 min @ 85-90%/High Effort:
Rowing Cals - 20,20,20,20,20,etc.
Burpee Box Jump Overs @ 30” - 3,6,9,12,15,etc.
Bear Complex @ 50kg - 1,2,3,4,5 - do not combine movements here made it through 5 bear complex and 3 BBJOs.

10 min EZ:
5 min Rowing
5 min AirBike
2:05-500m/57 rpm
+
Rest as needed
+
6 rounds @ 85-90%/High Effort:
30 sec Thrusters @ 35kg - 15
30 sec Walk
30 sec DU’s - 50
30 sec Walk
30 sec Front Rack Barbell Reverse Lunges @ 35kg - 14
30 sec Walk
30 sec Rowing - 1:45-500m, 150+m
30 sec Walk
30 sec Power Snatch @ 35kg - 10,10,10,7,7,7, first three were TnG, last three were dropping every rep
30 sec Walk
30 sec AirBike - 10 calories at about 72-73 rpm each time
30 sec Walk
well that got uncomfortable about half way through, glad I pushed to the finish
+
Rest as needed
+
10 min EZ:
5 min Rowing
5 min AirBike
2:10-53rpm
  Reply With Quote