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Old 02-24-2018, 07:21 AM   #1719
Jason A Smith
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Join Date: Jun 2009
Location: Brandon  MB Canada
Posts: 2,660
Re: Jason's Workout Log

Week 2 (2/5 - 2/11)

A. Back Squat, work to a challenging set of 5 - not a max effort, just a good set - 115kg
B. Deadlift @ 11X1, 3 reps every 2 min x 5 sets - not touch n go, start @ 110kg, add 10kg per set - completed
C. 1 Squat Snatch + 1 OHS every 45 sec x 10 sets - 5 @ 65kg, 5 @ 70kg - completed, no issues all good makes
D. Prep/Warm-up
E. 9,15,21 for time:
Rowing Cals
OHS @ 45kg
4:50, all OHS UB but did get slow at the end
F. EMOM x 10 mins:
1st - 20-30 sec Ring Dip Lockout
2nd - 5 tough Parallel Grip Ring Rows @ 50X0 completed, all 20s on the lockout. Those are hard, tried to keep shoulders back and rings turned out

20 min EZ:
20 cal Rowing @ Damper 1 @ 900 cal/hr
2 Alternating TGUís @ 16kg KB
20 cal AirBike @ 60 RPM
2 Alternating TGUís @ 16kg KB
4 times through + row + TGU

(Very Short Rest) - 30s
EMOM x 20 mins @ High Effort:
1st - 10 Hang Power Snatch @ 45kg
2nd - 10 Right Leg Front Rack Barbell Reverse Lunges @ 45kg
3rd - 10 Bar Facing Burpees
4th - 10 cal Rowing
5th - 10 cal AirBike
6th - 10 Hang Power Clean and Overhead @ 45kg
7th - 10 Left Leg Front Rack Barbell Reverse Lunges @ 45kg
8th - 10 Bar Facing Burpees
9th - 10 cal Rowing
10th - 10 cal AirBike
holy bananas, that escalated quickly I did well but was hanging on at the end. BB cycling just jacks my heart rate
(Very Short Rest) - 30s
20 min EZ:
20 cal Rowing @ Damper 1 @ 900 cal/hr
2 Alternating TGUís @ 16kg KB
20 cal AirBike @ 60 RPM
2 Alternating TGUís @ 16kg KB
completed same as above but the first ten minutes of this felt pretty bad and I was feeling a bit nauseous

A. Back Squat, work to a challenging set of 3 - not a max effort, just a good set - 130kg, was gonna do 125 but added a little more. I wore a belt today.
B. Deadlift @ 11X1, 3 reps every 2 min x 5 sets - not touch n go, start @ 110kg, add 10kg per set - completed
C. 1 Squat Clean and Split Jerk every min x 10 mins - 4 @ 80kg, 3 @ 85kg, 2 @ 90kg, 1 @ 95kg - Completed, I actually missed the last rep so I did another. It felt heavy today
D. Prep/Warm-up
E. For time:
50 Wall Balls @ 20lbs
10 Deadlifts @ 100kg
25 Wall Balls @ 20lbs
10 Deadlift @ 100kg
4:00 flat. I did three sets on the first WBs 26-14-9, then went UB. The DLs I could feel all over my hamstrings
F. EMOM x 10 mins:
1st - 20 sec Push-ups @ 10X0
2nd - 20 sec Parallel Grip Ring Rows @ 10X0
completed, did 10ís each minute.
I have a muscle strain in my low back (left side) as well that I am managing. It felt ok today so thatís good. Just need to be careful with it.


Prep/Wam-up
+
Complete 1 Round @ High Effort Every 10 min x 5 sets:
30 cal Rowing
30 Double Unders
30ft HS Walk
30 Double Unders
30 cal AirBike
completed all under 5 minutes. I used someoneís heavy rope for DUs, did not make much difference but I could see it making a difference in something more forearm intensive. I rowed and biked 1:45 for each 30 calorie segment. I was better on the bike than normal today.
+
EMOM x 10 mins:
1st - 30-45 sec Left Leg Glute Bridge
2nd - 30-45 sec Right Leg Glute Bridge
All done for 30s, a lot harder than I thought it would be

Prep/Warm-up
+
10 min @ 85-90%/High Effort:
20 cal Rowing
20 OHS @ 30kg
4 rounds + 20 calories all OHS were UB but slow
óNo Rest
5 min AirBike @ 40-50 RPM
ó5 min Walk
10 min @ 85-90%/High Effort:
20 cal AirBike
20 Alternating DB Power Snatch @ 50lbs
4 rounds even, bike was pretty quick about 1:30 to do the calories each time
óNo Rest
5 min AirBike @ 40-50 RPM
ó5 min Walk
10 min @ 85-90%/High Effort:
10 Burpee Box Jump Overs @ 24Ē
10 DB Front Squats @ 50/hand
5 rounds + BBJOs, my low back and hips had enough by this point and were on fire normally I would not hesitate to do FS of any kind but I took 10-15s each time to gather myself to make sure I was committed to all 10 reps
óNo Rest
5 min AirBike @ 40-50 RPM
Of note, I did this on Thursday instead because of scheduling and how I knew my body/brain would feel on Friday night
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