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Old 02-24-2018, 07:29 AM   #1720
Jason A Smith
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Join Date: Jun 2009
Location: Brandon  MB Canada
Posts: 2,660
Re: Jason's Workout Log

Week 3 (2/12 - 2/18)

A. Back Squat, work to a moderate single - 135kg, no belt no lifters, still wearing sleeves because the one knee is a little sore still
B. Deadlift @ 11X1, 2 reps every 2 min x 3 sets - not touch n go, start @ 130kg, add 0-10kg per set - 130-140-150kg. My low back etc seems to have loosened back up a bit, see how it feels on Saturday when I do this stuff again
C. 1 Power Snatch every 20 sec x 15 reps - 5 @ 60kg, 5 @ 65kg, 5 @ 70kg - completed, no misses, went well
D. Prep/Warm-up
E. 10 rounds for time:
10 cal Rowing
10ft HS Walk
10 DU’s
9:40, went well HS walking is much, much better. Tried to row around 1300 cal/hr throughout
F. EMOM x 9 mins:
1st - 5 Strict Pronated Grip Pull-ups
2nd - 5 Strict Toes Through Rings
3rd - 5 Wall Facing Strict HSPU
completed, shoulder girdle in general felt stiff. Slept funny on my left side last night and woke up in some discomfort which seems much better later today

20 min EZ:
20 cal Rowing @ Damper 1 @ 900 cal/hr
20 Alternating Step-ups onto 24”
8 times through
(Very Short Rest)
EMOM x 20 mins @ High Effort:
1st - 10 cal AirBike
2nd - 15 Thrusters @ 45lbs
3rd - 10 cal AirBike
4th - 15 KBS @ 24kg
all completed around 25s or so
(Very Short Rest)
20 min EZ:
20 cal AirBike @ 60 RPM
30 sec FLR on Rings
8 times through on this one too.

A. Back Squat, work to a moderate single - not a max effort, just a good set - 135kg
B. Deadlift @ 11X1, 1 rep every min x 5 min - start @ 130kg, add 0-10kg per min - 130-140-150-155-160kg
C. 1 Power Clean and Push Jerk every 20 sec x 15 reps - 5 @ 70kg, 5 @ 75kg, 5 @ 80kg - completed, good reps here, moved quickly
D. Prep/Warm-up
E. For time:
20 Wall Balls @ 20lbs
20 DB Power Clean @ 50/handd
20 Wall Balls @ 20lbs
20 DB Alternating Power Snatch @ 50lbs
20 Wall Balls @ 20lbs
4:35, everything UB except DB PCs, my DBs are huge so pretty awkward
F. EMOM x 10 mins:
1st - 5 Strict Ring Dips @ 40X0
2nd - 5 Toes to Bar
completed, no issues, those tempo dips get tough

Prep/Wam-up
+
Complete 1 Round @ High Effort Every 5 min x 10 sets:
500m Rowing
10 Burpee Box Jump Overs @ 24”
2:30, 2;33, 2:30, 2:33, 2:30, 2:33, 2:31, 2:33, 2:31, 2:31 - slower rowing (1:53/500m pace) tried a few different styles on the BBJOs to see what worked and what didn’t for speed fatigue etc.
+
EMOM x 10 mins:
1 min Alternating Glute Bridges
1 min Wall Bug Movement
all completed about 20 reps pre minute. These were really good for me to do, hip flexors are pretty weak sauce.

Prep/Warm-up
+
10 min @ 85-90%/High Effort:
20 cal Rowing
10 Strict HSPU
5 rounds + 5 calories of rowing, all HSPUs were UB…….winner
—No Rest
5 min AirBike @ 40-50 RPM
—5 min Walk
10 min @ 85-90%/High Effort:
10 Step Down Box Jumps @ 30”
10 Hang Power Clean and Overhead @ 95lbs
10 Bar Facing Burpees
4 rounds + PC to OH - I went drop single PC and OH, the TnG reps from the hang didn’t seem like a great idea today so I modified
—No Rest
5 min AirBike @ 40-50 RPM
—5 min Walk
10 min @ 85-90%/High Effort:
20 cal Rowing
10 Barbell Overhead Reverse Lunges @ 95lbs
5 rounds + 5 calories rowing - never done the OH lunges before but felt really good.
—No Rest
5 min AirBike @ 40-50 RPM
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