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Old 02-24-2018, 07:11 AM   #1717
Jason A Smith
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Join Date: Jun 2009
Location: Brandon  MB Canada
Posts: 2,661
Re: Jason's Workout Log

Week 3 (1/22 - 1/28)

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed
B. Front Squat, 2 reps every 2 min x 5 sets - start @ 80kg, add 5 kg per set - completed in pounds 180,190,200,210,220 no issues
C. 1 Squat Snatch every 30 sec x 15 reps - 5 @ 55kg, 5 @ 60kg, 5 @ 65kg - completed solid reps here
D. EMOM x 20 mins:
4 min - 3 Ring Muscle-ups
4 min - 3 Bar Muscle-ups
4 min - 6 Chest to Bar
4 min - 6 Strict HSPU
4 min - 6 Toes to Bar
completed no issues good reps
E. EMOM x 10 mins:
1st - 30 sec Strict Knees to Elbows - 10
2nd - 30 sec Ring Dip Lockout - 30,30,25,20,27s that was tough

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed
B. 2 rounds @ 85-90%/High Effort:
1 min Rowing - 1:43/500m pace
1 min Walk
1 min Squat Clean @ 60kg - singles - 13/13
1 min Walk
30 sec Left Arm DB Shoulder to Overhead @ 50lbs - 13-13
30 sec Right Arm DB Shoulder to Overhead @ 50lbs - 13-13
1 min Walk
1 min Double Unders - 100-100
1 min Walk
1 min Burpee Box Jump Overs @ 24” - 15-15
1 min Walk
B2. Talked Crossfit with Gibby for about 20 minutes, guy is a beauty
C. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed
This was done Thursday at John’s gym in Prince George….long story

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed
B. Back Squat, 2 reps every 2 min x 5 sets - start @ 90kg, add 5 kg per set completed no issues easy and quick reps
C. 1 Squat Clean and Split Jerk per min x 6 mins - start @ 60kg, add 5kg per min - completed, again no issues and good lifts
D. EMOM x 20 mins:
4 min - 3 Ring Muscle-ups
4 min - 3 Bar Muscle-ups
4 min - 6 Chest to Bar
4 min - 6 Strict HSPU
4 min - 6 Toes to Bar
completed with no issues at all.
E. EMOM x 10 mins:
1st - 30 sec Wall Facing HS Hold
2nd - 30 sec Parallel Grip Ring Rows @ Challenging Set-up ran out of time and had to get out the door before finishing this piece

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
B. 5 rounds @ 85-90%/High Effort:
30 sec Thrusters @ 95lbs
30 sec Walk
30 sec Rowing
30 sec Walk
30 sec Power Clean @ 95lbs
30 sec Walk
30 sec Rowing
30 sec Walk
C. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
This session did not happen as I ended up traveling at the last minute for work and just flat out ran out of time in my week.

3 sets, Increasing Effort Per Set:
2 min Rowing
1 min Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
482, 522, 574m
+
EMOM x 10 mins:
1st - 10ft HS Walk x 3 sets
2nd - 10-20 sec L Sit from Pull-up Bar
completed 10s on the pull up bar
+
3 sets, Increasing Effort Per Set:
2 min AirBike
1 min Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
No AB at Goodlife fitness and not a lot of time
+
EMOM x 10 mins:
1st - 50 DU's
2nd - 20-30 sec Hollow Rocks
completed, all 30s hollow rocks
+
3 sets, Increasing Effort Per Set:
2 min Rowing
1 min Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
482, 522, 576m - yep, same as first set……pacing is king
+
EMOM x 10 mins:
1st - 2 Left Arm TGU @ 16kg KB
2nd - 2 Right Arm TGU @ 16kg KB
completed, easy peasy
+
3 sets, Increasing Effort Per Set:
2 min AirBike
1 min Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
No AB at Goodlife and not a lot of time. I did this session Friday morning early (5:45am to 6:45am) and I only had so much time. Made the best of what time and location I had.
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