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Old 08-09-2016, 09:54 PM   #21
Milton Brisson
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Re: Milt's Log II

Just back from Penticton...long drive, didn't sleep well, up early to work. Bad combo for CrossFit!

August 9, 2016


20 MIN AMRAP
Run 400 m
5 Deadlifts (225#)
10 Kettle Bell front Squats (24kg)
Rounds: 4+300m run - runs predictably slowed me down. Feeling beat down after the travel day didn't help. But I got through it!
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Old 08-10-2016, 08:58 PM   #22
Milton Brisson
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Re: Milt's Log II

More work at home tonight...

Aug. 10, 2016

3 RFT
500m row
12 burpees
20 step-ups (24")
Time: 15:52

Did this a while back....

Quote:
Originally Posted by Milton Brisson View Post
.....

July 20, 2014

3 rft
500m row
12 burpees
21 box jumps 24"
time: 17:44 - last row got pretty slow!
...improvement!
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Old 08-11-2016, 08:45 PM   #23
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Re: Milt's Log II

Aug. 11, 2016

27-21-15: double-unders/pull-ups/overhead squats
21-15-9: double-unders/pull-ups/overhead squats
15-9-3: double-unders/pull-ups/overhead squats
Time: 9:58- all skipping unbroken, got a set of 13 straight BF pull-ups, strong on the squats. Good work out for me!

Finished with

EMOM 5min
5 burpee box-jump-overs (24")
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Old 08-14-2016, 12:22 AM   #24
Milton Brisson
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Re: Milt's Log II

Aug 13, 2016

Weightlifting session today.

Snatch
5 x 3 @ 135#
3 x 2 @ 155
2 x 1 @ 175...went 0 for 5!
only counted successful reps, missed a few reps knocking the rust off.

Clean and jerk
5 x 3 @ 185 - again, only good reps counted. Didn't miss many here, but still, a number of misses due to not doing this for a while.

Started and ended with 400m runs as well.
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Old 08-15-2016, 09:24 PM   #25
Milton Brisson
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Re: Milt's Log II

Aug. 15, 2016

Started with a brisk 400m run.

Every 2 min for 14minutes complete:
1 Power snatch
1 Hang power snatch
1 OHS w/ 2 sec pause at the bottom
Loads: 115#-115-125-125-135-135-145 - i am not a fan of the power snatch. Whats the point of not going as heavy as possible!!??

Conditioning:
8 min AMRAP
3 power snatch (75#)
3 toes to bar
6 power snatch
6 T2B
9 power snatch
9 T2B....12/12.....
Reps: 63 (3 reps in to the 15s) - managed the toes to bar in singles. Ripped off the power snatches like jumping jacks! Maybe should have gone a bit heavier!

400m run for a finisher. Running has been a sore spot for me, and we do a lot of it at 956, so I am going to get some extra runs in to try to improve run times.
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Old 08-17-2016, 09:51 PM   #26
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Re: Milt's Log II

Aug 17, 2016

For time:
1000m row
3 rounds of
20 alt front rack lunges (115#)
15 sumo dead high pulls (115#)
10 push-ups
100 row
Time: 24:20 - tougher than expected! Rx weight was 75, went heavier because 75 felt too light the other day. Well....it would have been ok today....
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Old 08-19-2016, 09:42 PM   #27
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Re: Milt's Log II

Aug. 19, 2016

Clean and jerk

3 doubles @ 185#
2 doubles @ 225
5 misses @ 245 - got a bit tired by the end. Got some good quality reps though.

3 x 8 135 snatch shrugs

5 rounds
5 thruster (135#)/10 pull-ups
9:48 - didn't have much for this at the end! Struggled through it, glad I did!
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Old 08-24-2016, 09:27 PM   #28
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Re: Milt's Log II

An upcoming final exam has kept me out of the gym for almost a week. Break from studying, gym time!

Aug. 24, 2016

Snatch 3-3-3-2-2-2
Loads: 135#-135-155-155-165-165 - work out was calling for power snatch, so most of these reps are that...tried a couple at 175, got under and locked-out, but couldnt stand them up. Strength is still there for it, need to work on flexibility.

5 Rounds (for reps)
1 Minute Russian KB Swings 2pood
1 Minute of Plank
Reps: 104 - this is total swings....kinda sucked!
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Old 08-30-2016, 08:26 AM   #29
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Re: Milt's Log II

Just wrote a final exam, glad that's over with! I Might actually have time for the gym for a bit.

Aug. 29, 2016

Overhead squat 3-3-3
Loads: 125#-135-145

Back squat 5-5-5
Loads: 265#-285-305

4 rounds:
15 cal row
12 burpees (over the rower)
9 hanging power cleans (165#)
1 min rest
Time: 14:38 - definitely a good workout for me! Rx was 135# for the cleans, I went a bit bigger for this one! Fun.
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Old 08-31-2016, 09:22 PM   #30
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Re: Milt's Log II

Aug 31, 2016

Push press 1-1-1-1-1-1-1
185-195-205-215-220-225-230

5 rounds, alternating:
15 secon L-sit hold
8 bent-over rows (24kg KBs)

10 min EMOM, alternating
1st min: 5 toes to bar (kip swings)
2nd min: AMRAP Burpees
Burpees: 52
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