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Old 09-04-2017, 08:24 AM   #1691
Jason A Smith
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Re: Jason's Workout Log

Week 5 (7/17 - 7/23)

A. Double Overhand Deadlift @ 11X1, work to a challenging set of 3 - no hook grip, not touch n go, not a max effort - 125kg
B. Squat Snatch Cluster, 1.1.1 every 2 min x 5 sets - start @ 52kg, add 2kg per set - completed to 60kg, no misses good lifts
C. 10 min @ 75%/Moderate/EZ:
500m Rowing
5 Pull-ups
15 slow Air Squats
5 Pull-ups
500m Rowing
5 Pull-ups
15 Thrusters @ 45lbs
5 Pull-ups
Rowing remaining time - rowed for a little over 3 minutes at the end
—5 min rest
“Jackie”
For time:
1,000m Rowing
50 Thrusters @ 45lbs
30 Pull-ups
*Goal is sub 6:30 mins
as noted, 6:15 a new PR (my previous best was 6:24) I was pretty slow on the row and then went UB through the rest. As noted I did regular kipping pull ups. I think my butterfly days have come to an end. I tried the first set warring up and it is just too hard on my right shoulder. Hopefully this helps them out a bit. Really happy with this, it was a little unexpected. Shoulder is tired and sore now but should be ok tomorrow

20 min Running @ 50%/EZ Effort - completed, best run yet. I go the same route every time so I know if running is getting better or not.
+
Lateral Jumps, 5 max effort reps per leg x 5 sets, 1 min b/t sets - focus on speed/power AND landing/absorbing properly - completed. This is like actual athletic stuff
+
21 min AirBike @ 55-60 RPM
*Get off and 2 Ring Muscle-ups + 4 HSPU (Open Standard) + 8 KBS @ 32kg FAST at minutes 3,6,9,12,15,18,21
complete. Last MU got in a bit of a funny catch otherwise all UB and each round was about 45s from the time I got off the bike to when I got back to pedalling

A. OHS, work to a challenging set of 3 - 190#
B. 1 Squat Clean + 1 Above Knee Hang Squat Clean + 1 Split Jerk + 1 BTN Split Jerk every 2 min x 5 sets - start @ 72kg, add 2kg per set - completed went 155-160-165-170-175
C. 10 min @ 75%/Moderate/EZ:
25 cal AirBike
25 DU's
25 cal Rowing
25ft HS Walk - 2 full rounds of this, both sets of HS walking were UB - such fitness
—5 min rest
For time:
50 cal AirBike
25 L Arm Hang KB Snatch @ 24kg
100 DU's
25 R Arm Hang KB Snatch @ 24kg
50 cal AirBike
10:23 - yuck. Both bike rides were 3:00 or less using a variety of tactics, I went out pretty hard (+70rpm) for the first 25 calories and then went steady to 50 at 65 rpm or so. ON the second bike I started slow and did a couple of sprint sets of 10 calories or so tried to go for it on the last 15 calories and did not make it without dying. I broke the snatches as ripping hands was not a great idea. DUs were UB

20 min Running @ 50%/EZ Effort - completed, in a drizzle
+
5 max effort Jump Squats per 30 sec x 5 mins - non-stop - done
+
20 min Rowing @ 2:10-2:15/500m @ Damper 1
*Get off and perform AMRAP unbroken Strict HSPU to 5” Deficit at minutes 2,6,10,14,18
*Get off and perform AMRAP unbroken Strict Pronated Chest to Bar at minutes 4,8,12,16,20 -
completed I did 4,3,3,3,3 for HSPUs and did 5’s all the way on C2B those were AMRAP-1 maybe but it is interesting to note that I can sustain those efforts with adequate rest. Row was a shade under 3800m total

A. Alternating Pistols @ 40X0, 5/leg x 5 sets, 1 min - no added load, follow tempo - completed, no issues better than last week
B. Overhead Barbell Walking Lunges, 3/leg @ Moderate Load per min x 10 mins - I don’t think I have ever done these before, ever. went 105# for 5 sets and 115# for the last 5
C. 3 rounds @ 75%/Moderate/EZ:
400m Run
400m Row - as noted I did three round instead of five due to some time constraints
—5 min Walk
20 min @ 85-90%/High Effort:
1,600m Run
100 Air Squats
1,600m Row
AMRAP Burpees to 6” OH in remaining time - got 36 burpees over about 2:30, run was 8:00 flat, one set of squats and then row was 6:45 or so
D. Low Incline Trap 3 Raises @ 2016, 5 reps x 5 sets, 1 min - completed with 5# plates today, no DBs that small
E. Standing Shoulder CARs - https://www.youtube.com/watch?v=xz44aXg75nw
F. Hanging Scapular CARs - https://www.youtube.com/watch?v=M57WtznQfAI last two pieces done
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Old 09-04-2017, 08:34 AM   #1692
Jason A Smith
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Re: Jason's Workout Log

Week 6 (7/24 - 7/30)

A. Double Overhand Deadlift @ 11X1, work to a challenging single - no hook grip, not touch n go, not a max effort - 140KG, Lost my grip on my right hand on the way up a bit. My right shoulder has not liked these since it was injured.
B. Squat Snatch, work to a moderate single for the day - 74kg, tried 76 it was a little forwards
C. Clean and Jerk, work to a moderate single for the day - 100kg, sloppy rep but I have not done anything over 85 for a long while, felt strong just not great technically
D. 10 min @ 75%/Moderate/EZ:
800m Run
800m Row
AirBike remaining time - 2:00 of AB
+
5 min Walk
+
For time:
1,000m Rowing
250 DU’s
75 cal AirBike
*Sub 11 min goal
10:45, mostly thanks to my DU skills. I was able to go UB (most I have done in a long time) and gave myself enough time on the bike. Row was 3:40, AB I held 65+ rpm to 55 calories and then picked it up to 75 or so for the last 20 to make the time goal. When I started I was hoping to hit sub 12 based off what I thought I could do. Pleasant surprise.

20 min Running @ 50%/EZ Effort - EZ does it, good run, breathing was good, legs felt strong
+
24 min AirBike @ 55-60 RPM
*Get off and perform 5 max effort Jump Squats + 10 Toes to Bar at minutes 3,9,15,21
*Get off and perform 10 lateral jump lunges + 10 Strict HSPU at minutes 6,12,18,24
all done and UB, no issues, 226 total calories

A. OHS, work to a challenging single - 205#
B. 20 min Running @ 50%/EZ Effort - completed
C. Low Incline Trap 3 Raises @ 2016, 5 reps x 5 sets, 1 min - 5# DBs for all
D. Standing Shoulder CARs - https://www.youtube.com/watch?v=xz44aXg75nw
E. Hanging Scapular CARs - https://www.youtube.com/watch?v=M57WtznQfAI completed

OFF/Rest
Competition with Nate Dogg - good times. Nate and I did well, finished first out of mens teams. As suspected I was very sore the following few days. Right shoulder is a little “off”

I ended up doing a local event with a good buddy of mine at the end of July. It was way more volume than either of us was hoping for. Turns out I can still compete. We ended up beating all the males teams, but due to lack of entry we also competed against 3 female parings and one of them was really good and ended up beating us by a lot. It was a fun day, I was really quite sore afterwards and we then headed out on vacation for a couple weeks.
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Old 09-04-2017, 08:46 AM   #1693
Jason A Smith
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Re: Jason's Workout Log

I had previously signed up for a competition (as noted inhere somewhere) and started to build back up to do it.

Week 1 (8/14 - 8/20)
A. Back Squat, work to a challenging set of 10 - only one tough set, do your build up weights as sets of 3-5 reps - 90kg
B. 1 Snatch High Pull + 1 Above Knee Hang Snatch High Pull every 45 sec x 10 sets - 5 @ 60kg, 5 @ 70kg - completed
C. Front Rack Barbell Reverse Lunges, work to a challenging set of 5/leg - 70kg, did this as 5 right and then 5 left
D. EMOM x 20 mins:
1st - 5 tough Fat Bar Pendlay Rows @ 40X0 - 125/125/135/135/135#
2nd - 30 sec Wall Facing HS Hold - active shoulders
3rd - 30 sec Pronated Scapular Pull-ups @ 1111 - 7 reps each time around
4th - 20-30 sec Ring Dip Lockout - 20-20-25-25-30s

10 min EZ/Warm-up:
10 cal AirBike
100 Single Unders
10 cal Rowing
10 Burpees - no jump at top
3 full rounds + 5 calories on the bike
+
5 sets @ 85-90%/High Effort:
10 cal AirBike
10 DU’s
5 Burpees to 6” OH
10 DU’s
10 cal Rowing
1:30 min b/t sets
managed to keep them all to around 1:30 or less, had to hustle the transitions, bike was around 80 rpm, row was 1350 cal/hr
+
5 sets @ 85-90%/High Effort:
10 cal Rowing
10 DU’s
5 Burpees to 6” OH
10 DU’s
10 cal AirBike
1:30 min b/t sets
same here, row was 1750-1800 cal/hr, bike was 72-75 rpm. I was done by the last set

A. Back Squat, work to a challenging set of 10 - only one tough set, do your build up weights as sets of 3-5 reps - 100kg
B. 1 Power Clean + 1 Above Knee Hang Squat Clean + 1 Front Squat per min x 9 mins - 3 @ 60kg, 3 @ 70kg, 3 @ 80kg - completed
C. Barbell Alternating Step-ups onto 20”, 10/leg @ Challenging Load every 3 min x 3 sets - used 35kg, this is a tough one
D. EMOM x 20 mins:
1st - 45 sec FLR on Rings
2nd - 8-12 Left Arm KB Rows @ 20X0
3rd - 45 sec FLR on Rings
4th - 8-12 Right Arm KB Rows @ 20X0
completed, I used a 24kg KB and did 12 reps each time.

1,600m Run EZ Effort - done
+
10 sets:
15 sec AirBike @ 85-90 RPM
45 sec AirBike @ 50 RPM
completed 145 calories total, this stung
+
1,600m Run EZ Effort - done
+
10 sets:
15 sec Rowing @ 1:35/500m
45 sec Rowing @ 2:10/500m
completed 2500m total this did not hurt anywhere near as bad as the bike
+
1,600m Run EZ Effort - done

20 min EZ/Warm-up:
20 cal Rowing
10 Burpees - no jump at top
10 Press @ 45lbs
20 cal AirBike
10 Russian KBS @ 16kg
10 Air Squats
4 rounds total
+
Rest as needed
+
20 min @ 85-90%/High Effort:
21 cal AirBike
15 Deadlift @ 40kg
9 Bar Facing Burpees
3 Rope Climb to ceiling- use legs
6 rounds + 2 calories on the bike
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Old 09-04-2017, 08:56 AM   #1694
Jason A Smith
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Re: Jason's Workout Log

Week 8/9 (7-31 - 8/12) - The aftermath

60 min @ 75%/Moderate/EZ:
1,600m Run
30 sec HS Hold Against Wall
1,600m AirBike
60 sec FLR on Rings
1,600m Rowing
30 sec Ring Dip Lockout
1,600m AirBike
60 sec Hang from Pull-up Bar - hollow
completed 3 full rounds of this in 1:13:10 I was about half way done round three when 60 minutes came up but I like to finish and actually felt ok.

30 min @ 75%/Moderate/EZ:
1:30 min Rowing
1 min L Arm TGU @ 16kg KB
1:30 min AirBike
1 min Single Unders
1:30 min Rowing
1 min R Arm TGU @ 16kg KB
1:30 min AirBike
1 min Single Unders
completed. I did 4 TGUs every time, bike was 60-61 rpm, row was 2:03-2:05 with damper at 1

Took days off, went tot Universal Orlando with family, all in all it was a little over a weeks worth of rest. Right shoulder still sore.

A. Back Squat @ 40X1, work to a moderate set of 5 - 100kg
B. 1 Squat Snatch + 1 OHS @ 50kg every 30 sec x 10 sets - completed, was all over the place on these
C. 1 Squat Clean + 1 Split Jerk @ 70kg every 30 sec x 10 sets - completed shoulder still sore doing jerks
D1. Push-ups @ 40X0, AMRAP unbroken x 3 sets, 1 min - 14-13-12
D2. Parallel Grip Ring Rows @ 40X0, 8-12 tough reps x 3 sets, 1 min - all 12’s
E. EMOM x 10 mins:
1st - 30 sec FLR on Rings
2nd - 30 sec Hang from Bar
Completed, no issues "

1,600m Run EZ
+
EMOM x 20 mins:
1st - 30 sec Rowing @ 90%
2nd - 30 sec L Arm Farmer Hold @ 32kg KB
3rd - 30 sec AirBike @ 90%
4th - 30 sec R Arm Farmer Hold @ 32kg KB
completed, row was 160m with rollover each time around 1:40/500m pace and AB was 80 rpm/15 calories each time
+
1,600m Run EZ - completed
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Old 09-04-2017, 07:14 PM   #1695
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Re: Jason's Workout Log

Week 2 (8/21-8/27)

A. Back Squat, work to a challenging set of 7 - only one tough set, do your build up weights as sets of 3-5 reps - 105kg
B. 3 touch n go Snatch High Pulls per min x 5 mins - start @ 50kg, add 5 kg per min - completed
C. Front Rack Barbell Reverse Lunges, work to a challenging set of 5/leg - 75kg
D. EMOM x 20 mins:
1st - 8-12 Parallel Grip Ring Rows @ 20X2 - make it tough - 12-12-12-11-10
2nd - 30 sec Wall Facing HS Hold - active shoulders - completed
3rd - 5-10 Strict Knees to Elbows - 8-8-8-6-8
4th - 30 sec HS Hold Against Wall - active shoulders - completed the K2E felt ok, shoulder wasn’t happy after about 6-7 reps, tight feels a little pinched still but not terrible.

10 min EZ/Warm-up:
15 cal Rowing
15 Double Unders
15 cal AirBike
15 Double Unders
completed 3 rounds + 15 cal row + 15 DUs
+
3 sets @ 85-90%/High Effort:
33 cal AirBike
33 Russian KBS @ 24kg
3 min b/t sets
2:42-2:40-2:44
+
3 sets @ 85-90%/High Effort:
33 cal Rowing
33 Thrusters @ 45lbs
3 min b/t sets
2:47-2:55-2:52
I feel like the steak and carrot cake I had at lunch did not help but I moved well regardless. All thrusters were UB and I put my big boy pants on to start every round and went after it. The bike rides I maintained 75 rpm or so to about 23 calories and then slowed a little to catch my breath for UB swings. The rower I tried to maintain about 1300 cal/hr throughout and stopped for about 10s to gather myself.
"

A. Back Squat, work to a challenging set of 7 - only one tough set, do your build up weights as sets of 3-5 reps - 110kg
B. 1 Squat Clean and Split Jerk per min x 10 min - 4 @ 70kg, 3 min @ 75kg, 2 min @ 80kg, 1 min @ 85kg - completed, no real big issues
C. Front Rack Barbell Alternating Step-ups onto 20”, 10/leg @ Moderately Tough Load every 3 min x 3 sets - 25-30-30kg
D1. Strict HSPU, AMRAP unbroken x 2 sets, 1 min - 16-11
D2. Strict Pronated Chest to Bar, AMRAP unbroken x 2 sets, 1 min - 12-5
D3. Strict Ring Dips, AMRAP unbroken x 2 sets, 1 min - 10-9
D4. Strict Pronated Chest to Bar, AMRAP unbroken x 2 sets, 1 min - 6-5
E. EMOM x 10 mins:
1st - 5 Left Arm DB Rows @ 40X0 + 5 Right Arm DB Rows @ 40X0
2nd - 15 Push-ups
completed all push ups were UB but tough

1,600m Run EZ Effort
+
5 sets:
30 sec AirBike @ 80-85 RPM
1:30 min AirBike @ 50 RPM
+
1,600m Run EZ Effort
+
5 sets:
30 sec Rowing @ 1:37/500m
1:30 min Rowing @ 2:10/500m
+
1,600m Run EZ Effort
I was going to do this Thursday before we left but I ended up buying a car this week which I needed to pick up before we went to GnR in Winnipeg and then we didn’t get home until 3:15 am so all day Friday I was a bag of ***, and we had Nathan’s wedding to attend on Saturday.

20 min EZ/Warm-up:
2,000m Rowing
10 Air Squats
10 DU’s
10ft HS Walk
10 Air Squats
10 DU’s
10ft HS Walk
10 Air Squats
10 DU’s
10ft HS Walk
10 Air Squats
10 DU’s
10ft HS Walk
10 Air Squats
10 DU’s
10ft HS Walk
AirBike remaining time
I was on the bike for 7:00 flat, row was 8:10, the HS walks were UB and all done on the first kick up
+
Rest as needed
+
20 min @ 85-90%/High Effort:
20 cal AirBike
20 Power Clean @ 75lbs
20 Jumping Switch Lunges
6 rounds + 5 calories on the bike. I went about 63 rpm on the bike, 10-6-4 on the PCs and UB on the lunges. This was a good one.
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Old 09-04-2017, 07:23 PM   #1696
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Re: Jason's Workout Log

Week 3 (8/28 - 9/3)

A. Back Squat, work to a challenging set of 5 - only one tough set, do your build up weights as sets of 3-5 reps - 115kg
B. Lite Squat Snatch Practice - worked up to a cluster at 55kg and stopped there
C. Clean and Jerk, work to a moderate single - 90kg, my right knee was sore so I ended up doing PCs
D. EMOM x 9 mins:
1st - 45ft HS Walk
2nd - 10 Thrusters @ 95lbs
3rd - 2 Legless Rope Climb to ceiling, begin seated completed, first and last HS walk UB middle one I only got about 20’ before coming down
E. 5 rounds for time:
5 Strict Pronated Chest to Bar
10 Push-ups
15 Air Squats
20 DU’s
6:00, I ran out of gas really quickly on this one

@ 85-90%/High Effort:
3,000m Row
400m Run
24 Burpees onto Plate
15:17 - row pace was 1:55-1:57, may try to go a little faster next time see how I am feeling that day otherwise I went pretty hard. I did the run as shuttle sprints as well.
+
Rest as needed
+
EMOM x 10 mins:
1st - 15 touch n go Deadlifts @ 135lbs
2nd - 10 Box Jump Overs @ 30” - no rebounding completed
+
Rest as needed
+
Front Bridge, 1 min work/1 min rest x 5 sets
completed

A. Back Squat, work to a challenging set of 5 - only one tough set, do your build up weights as sets of 3-5 reps - 120kg
B. Hang Squat Snatch, 2 lite reps per min x 5 mins - lite! - 40kg, did one from the high hang and one above knees
C. 1 Squat Clean and Split Jerk @ 60kg per 30 sec x 10 reps - completed
D. 1 Ring Muscle-up every 20 sec x 6 reps, into…
1 Bar Muscle-up every 20 sec x 6 sets
all done, not too bad once I got moving
E. EMOM x 15 mins @ High Effort:
3 min - 10 HSPU (Open Standard)
3 min - 10 Toes Through Rings
3 min - 10 Shoulder to Overhead @ 95lbs
3 min - 10 Front Rack Barbell Reverse Lunges @ 95lbs
3 min - 10 Burpees onto Plate
completed UB for everything, I used my axel bar for the S2OH and lunges to get an idea what this might be like. Typing 3 hours later and my shoulder is sore but not totally done. After I was done I did a couple PCs with 165# on the axel………wow and a couple of push jerks. That is gonna be rough.

20 min EZ/Warm-up:
400m Run
20ft HS Walk
400m Row
20 DU’s
4 rounds total, all HS walks UB
+
Rest as needed
+
20 min @ 85-90%/High Effort:
20 cal Rowing
20 DB Alternating Step-ups onto 20” - 35/hand
20 cal AirBike
20 Step Down Box Jumps @ 20”
again 4 rounds……..legs where were my legs

A. 10 min:
4 min Run EZ
1 min Run Fast
Completed
B. EMOM x 20 mins:
1st - 10 cal AirBike @ 90 RPM
2nd - 10 Russian KBS @ 32kg
3rd - 10 cal Rowing @ 1,800 cal/hr
4th - 10 Wall Balls @ 20lbs
All done, that was harder than I wanted it to be, heart rate went high.
C. 10 min:
4 min Run EZ
1 min Run Fast
Completed, even though I didn't want to do this at all

And that brings us current to today. Feel pretty good, looking forward to getting out on the comp floor this weekend.
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Old 09-11-2017, 03:19 PM   #1697
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Re: Jason's Workout Log

Week 4 (9/4 - 9/10 BCBD)

A. 1 Squat Snatch every 30 sec x 15 reps - 5 @ 55kg, 5 @ 60kg, 5 @ 65kg - well clearly I cannot read as I did 3 reps of each and then did two at 70kg which were really easy too, I went back down and dod more reps at the prescribed weights
B. 1 Squat Clean and Split Jerk per min x 5 mins - start @ 65kg, add 5kg per min - completed, no problems here and no issue with my shoulder
C. 1 round of RMU/DL/BJO event - completed UB in 2:00, not sure I will get four rounds this fast but if I can do each round at about 2:30-3:00 I would be happy with that
D. EMOM x 10 mins:
1st - 25ft HS Walk + 25 DU's
2nd - 1 Bar Muscle-up + 5 Thrusters @ 95lbs + 1 Bar Muscle-up completed, no issue with HS walks but I will need to take my time with BMUs
E. 2 rounds for time:
30 cal AirBike
15 Air Squats
2 Legless Rope Climb from seated
5:40 - Not really feeling like digging in too hard
F. 10 min AirBike EZ - completed

@ 85-90%:
1,250m Rowing
200m Run
12 Burpees onto Plates
6:50, I rowed avg 1:51/500m, doubt I would try that for 3000m, felt good throughout running was good.
+
EMOM x 20 mins:
1st - 30 sec AirBike @ 75 RPM
2nd - 30 sec L Side Bridge
3rd - 30 sec Rowing @ 1:35/500m
4th - 30 sec R Side Bridge
completed, 66 total calories on the bike, average about 165m on the row.

BCBD Day 1
Event 1
Max Clean and Jerk in 8 Min - 245#, recent time PR and a good lift, happy with this, was not expecting this but was on the outside of where I thought I could be
Event 2
For Time
Row 3000m
12 shuttle sprints
24 burpees
14:43, really happy with this, I thought I would be tight getting to the time cap. Pushed a little harder on the row than in practice and really went hard on the burpees
BCBD Day 2
Event 1
BMU/snatch climbing ladder @ 155#
Time Cap 8 Min
Got all 6 BMU, missed one snatch, considering the volume and loading I have done over the past several months this went really well I was very happy with how I paced it and almost all the lifts were really solid makes Event 2
AB 21-15-9 Calories
DB Clean 12-9-6 (150#)
Time Cap 6 Min
got 6 of 9 Dballs, after the event figure I could have gone faster, practicing Dball cleans would really have helped with this one to know pacing. I was careful with both my back and CNS maybe a little too much on this Event 3
100 DUs
50 HSPUs
40 T2B
30 S2OH (165#)
90’ FR walking lunge
Time Cap 15 min
I knew this would be good for me to the S2OH and it was, I went 5’s all the way with short break and it was pretty easy. I handled the S2OH not bad and got a couple lunge steps. Having done very little (if any) volume of that kind of stuff I thought it went extremely well.

BCBD Day 3
Event 1
4 Rounds for time
6 Ring MUs
16 DLs (135#)
24 BJO’s 30”
Time Cap 12 Min
I finished the work but missed the sprint to the finish line. Mostly just ran out of MUs. I went UB, UB, 4+2, 2+2+2 - I looked back and given the volume I have done over the past several months this was not a surprise. Event 2
45’ HS walk (buy in)
Rope Climb (5-4-3)
Thruster 21-15-9 (95#)
Time Cap 8 Min
Worst one of the weekend, mentally I was somewhat checked out. I could not grab a podium spot and I was just tired and couldn’t dig in. I almost made the HS walk UB and then really struggled with clamping my feet on the rope climbs which just burned my grip up. I need to practice getting the rope with my feet. I did not get back for the 15 thrusters. Usually I would be fine to go UB on all of these but by the time I got to the bar everyone was long gone and I was done.


All and all I was very pleased with my weekend, my main goal was to make the final event and I did. I thought I might have had a shot at getting third but it was just not in the cards. I would have needed to outright win the chipper event and the MU event. I figure I am back to about 80% of where I was. I have lots of capacity and lungs just need some time with healthy shoulders to keep building that back up. And learn how to clean a Dball……….

As an aside I met in person Lucas King who used to post on here years ago. Was a really cool thing to happen. Given how much has changed in all the Crossfit community over the years I have been doing it, it is pretty cool to see OG type people. Tyson Takasaki is such a person and he was there winning the Elite Male event, he is still a beast but it is amazing to see some of the young kids pushing him. He did not run away from everyone on every event and that is saying something.
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Old 09-18-2017, 05:11 AM   #1698
Jason A Smith
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Re: Jason's Workout Log

30 min EZ:
5 min AirBike
4 min Rowing
3 min Single Unders
2 min Alternating Step-ups onto 24"
1 min Front Bridge
completed as written, mostly around 60rpm on the bike, 2:05/500m pace and about 40 step ups per go

10 sets @ Moderate Effort:
10 cal AirBike
10 Russian KBS @ 24kg
10 Air Squats
10 cal Rowing
1:30 min b/t sets
all sets about 1:50 or a little less

5 sets:
1 min Rowing @ Moderate
30 sec Right Leg Russian Step-ups onto 24” - no added load
30 sec Left Leg Russian Step-ups onto 24” - no added load
1 min Walk
completed, rowing pace was around 1:52 or so, did 10 step ups per leg +
EMOM x 10 mins:
1st - 30 sec Hang from bar
2nd - 30 sec HS hold, active shoulders
called an audible on this one

A week later and I am still a little sore in the shoulders from the event last weekend. This comes as no surprise to me as I fully expected 2-3 weeks before much of anything upper body wise. I am nowhere near as sore as I was last time I competed so that is good. It will be another relatively light week of training for me, then a few days off while I have a busy week at work. Then start getting back to it at the beginning of October with a long slow lead up to the Open.
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Old 09-24-2017, 05:39 PM   #1699
Jason A Smith
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Re: Jason's Workout Log

Week 2 (9/18 - 9/24)

A. 10 sets @ 85-90%/High Effort:
25 cal Rowing
25 DU’s
1:30 min b/t sets
completed, all sets 1:30 or a little less. I rowed 1400+ cal/hr, which for me is pretty quick so I was happy with that.
B. Complete 1 round every 30 sec x 20 sets:
2 Strict Pronated Chest to Bar + 3 Hand Release Push-ups completed, some mild discomfort in my right shoulder (in the last 5-6 sets) but otherwise fine
C. Sleeper Stretch PAILs and RAILs - Sleeper Stretch PAILs and RAILs - YouTube
completed, I like these

A. 20 min @ Consistent/Moderate Effort:
20 cal AirBike
20 Alternating Step-ups onto 24”
20 KBS @ 16kg
I did 6 full rounds + 5 calories, I felt pretty good on this one. I would say 80% effort for this.
B. 90/90 PAILs and RAILs - 90/90 Stretch PAILs and RAILs - YouTube completed, that is a long one

A. 5 sets @ 85-90%/High Effort:
20 cal AirBike
20 No Push-up Burpees
20 cal Rowing
4 min b/t sets
3:05, 2:58, 2:53, 2:53, 2:45
B. EMOM x 10 mins:
1st - 20-30 sec Ring Dip Lockout
2nd - 10 tough Supinated Grip Ring Rows @ 20X0 completed 25s for all lockouts (pecs feel it) and 10 good ring rows each time out
C. Sleeper Stretch PAILs and RAILs - Sleeper Stretch PAILs and RAILs - YouTube
completed, still pretty tight compared to the end of the last time we cycled through this stuff

A. 20 min @ Consistent/Moderate Effort:
400m Row
30 DU’s
20 Air Squats
10 Strict Pronated Pull-ups
6 rounds completed, rowing was 2:00/500m, all pull up sets were UB, right shoulder still a little inflamed but not horrible, left side is coming around nicely
B. 90/90 PAILs and RAILs - 90/90 Stretch PAILs and RAILs - YouTube completed

A. EMOM x 20 mins @ High Effort:
1st - 30 sec Rowing - sub 1:36/500m, 160m plus no rollover each set
2nd - 30 sec Step Down Box Jumps @ 24" - 15’s
3rd - 30 sec AirBike - 13 calories each time, between 75-80rpm each set
4th - 30 sec Front Rack Barbell Reverse Lunges @ 95lbs - 12’s except last set was 14
I pushed pretty hard on this one today. Trying to get more comfortable being uncomfortable
B. EMOM x 10 mins:
1st - 45 sec Hang from Rings
2nd - 45 sec HS Hold Against Wall
completed, forearms and shoulders were lit up at the end
C. Sleeper Stretch PAILs and RAILs - Sleeper Stretch PAILs and RAILs - YouTube
Completed

Going to have to take a quick interlude from training this week as I have a very busy work week ahead. Will resume on Saturday with an adjustment to my training days for the first time in years.
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Old 10-09-2017, 07:07 AM   #1700
Jason A Smith
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Re: Jason's Workout Log

A. 3 sets:
1,600m AirBike
600m Rowing
3 min Walk
*Set 1 EZ
*Set 2 Moderate
*Set 3 Fast
5:30, 5:00, 4:30
B. 1 Squat Snatch + 1 OHS @ Low Load per 30 sec x 5 mins - 95#
C. 1 Squat Clean and Split Jerk @ Low Load per 30 sec x 5 mins - 135#
D. 3 sets:
AMRAP unbroken Strict HSPU - 16-11-8
1 min rest
AMRAP unbroken Strict Pronated Lean Away Pull-ups - 7-6-7
1 min rest
E. Sleeper Stretch PAILs and RAILs - completed I ended up working a 22 hour day on Friday and was pretty beat Saturday all day so I did this on Sunday. Still really not feeling great, the last set on part A I biked 1.0 miles in less than 2 minutes - which I remembered as being a goal from years ago. The lifting was quite bad as my low back was really tight from walking in my rubber work boots all week

1,600m Run EZ - completed around 8:00
+
EMOM x 20 mins @ High Effort:
1st - 15 Wall Balls @ 20lbs
2nd - 10 Step Down Box Jumps @ 24"
3rd - 15 KBS @ 24kg
4th - 10 Step Down Box Jumps @ 24”
completed, this actually felt pretty good today
+
1,600m Run EZ - completed in and around same 8:00
+
90/90 PAILs and RAILs - completed
shoulders are a little sore today, maybe over stretched a bit last night
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