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Old 01-13-2018, 08:57 AM   #1711
Jason A Smith
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Join Date: Jun 2009
Location: Brandon  MB Canada
Posts: 2,661
Re: Jason's Workout Log

Week 4 (12/11 - 12/17)

A. 10 min Rowing:
4 min @ 50%
3 min @ 75%
2 min @ 80-85%
1 min @ 85-90%
completed same as last two efforts
B. Front Squat @ 40X1, work to a challenging single - 120kg, legs really sore and heavy from last weeks Sunday session
C. 1 Squat Snatch every 30 sec x 20 reps - 4 @ 50kg, 4 @ 55kg, 4 @ 60kg, 4 @ 65kg, 4 @ 70kg - completed, mostly good reps, not super comfy snatching but not terrible either
D. EMOM x 10 mins @ High Effort:
1st - 12 KBS @ 32kg
2nd - 12 max effort Jump Squats
completed not brutal, jump squats suck
E. 5 min AirBike EZ - completed

A. 10 min EZ:
1:30 min AirBike
1 min Left Arm TGU @ 16kg KB
1:30 min Rowing
1 min Right Arm TGU @ 16kg KB
completed, 5 TGUs each time
B. 3 Ring Swings + 3 Ring Swing into Pull-up x 3 sets, rest as needed b/t - completed, I have actually gotten pretty good at these
C. 1 Burpee Ring Muscle-up every every 15 sec x 15 reps, into…
1 Burpee Bar Muscle-up every 15 sec x 15 reps completed, I lost track of reps on the rings so I stopped and counted for about 30s at rep 11, then likely did one extra on the bar, went well.
D. 5 rounds:
2 min AirBike @ 75%
15 Pull-ups
(into…)
5 rounds:
2 min Rowing @ 75%
10-15 unbroken Strict HSPU
completed all UB, 10 HSPUs each time. My motivation today was really quite low. I felt tired and sluggish

A. 10 min AirBike:
4 min @ 50%
3 min @ 75%
2 min @ 80-85%
1 min @ 85-90%
130 total calories, decent effort today
B. Back Squat @ 40X1, work to a challenging single - 140kg
C. 1 Squat Clean every 45 sec x 16 sets - 4 @ 80kg, 4 @ 85kg, 4 @ 90kg, 4 @ 95kg - completed no misses good reps
D. 3 rounds:
3 min AirBike EZ
1 min Jumping Switch Lunges
completed 50 switch lunges each time….legs
E. 5 min AirBike EZ
completed after part D

A. 10 min EZ:
7 min AirBike
3 min Alternating TGU @ 16kg KB
65 calories and 12 TGUs total
B. 3 Ring Swings + 3 Ring Swing into Pull-up x 3 sets, rest as needed b/t -completed
C. 7 Ring Muscle-ups x 1 set, 1:30 min rest
7 Bar Muscle-ups x 1 set, 1:30 min rest
20 Chest to Bar x 1 set, 1:30 min rest
20 Kipping HSPU x 1 set, 1:30 min rest
20 Toes to Bar x 1 set, 1:30 min rest
20 Kipping HSPU x 1 set
done, as seen all UB and not bad. Kipping C2B is pretty hard to be fast at but is what it is. The video was the last set of HSPUs, first set was easier (obviously)
D. 20 min @ 85-90%/High Effort:
500m Rowing
50 DU’s
10ft HS Walk x 5 sets
4 rounds + 260m of rowing. I did One HS walk every 20s which seemed about right

10 min EZ:
5 min Rowing
5 min AirBike
2:07/500m, 55rpm which seemed about right
+
Rest as needed
+
4 rounds @ 85-90%/High Effort:
30 sec OHS @ 40kg - 13,13,13,14
30 sec Walk
30 sec Rowing - 150m each time (a little under 1:45/500m pace)
30 sec Walk
30 sec Hang Power Clean @ 40kg - 11,11,11,12 - I tried to focus on maintaining perfect form on these a supposed to just cycling as fast as I could, next time I think I can go faster, it’s been a while
30 sec Walk
30 sec Bar Facing Burpees - 9,9,9,9
30 sec Walk
30 sec Shoulder to Overhead @ 40kg - 10,10,10,12 same as the HPC. I took my time re -racked and focused on maintaining a solid OH position at all times
30 sec Walk
30 sec Rowing - 150m each time (same as above for pace
30 sec Walk
30 sec Front Rack Barbell Reverse Lunges @ 40kg - 14 each time
30 sec Walk
30 sec Bar Facing Burpees - 9,9,9,10 took a bit more effort to get the extra rep in under 30s
30 sec Walk
This felt better this week, my breathing (and coughing) is almost back to normal
+
Rest as needed
+
10 min EZ:
5 min Rowing
5 min AirBike
2:07/500m, 55rpm which seemed about right
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