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Old 02-25-2018, 04:38 PM   #1722
Jason A Smith
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Join Date: Jun 2009
Location: Brandon  MB Canada
Posts: 2,663
Re: Jason's Workout Log

Week 1 (2/19 - 2/25)

A. Front Squat @ 40X1, work to a moderate effort set of 6 - don’t spend too much time here - 85kg, no issues here
B. EMOM x 10 mins:
1st - 30 sec AirBike @ 70-75 RPM
2nd - 1 Squat Snatch + 4 OHS @ 60-65kg
completed went 61-61-62-62-63kg
C. EMOM x 10 mins:
1st - 30 sec AirBike @ 70-75 RPM
2nd - 1 Squat Clean + 4 Front Squat @ 80-85kg completed all at 80kg
Both this and the above were pretty hard
D. EMOM x 10 mins:
1st - 5 Chest to Bar/10 sec rest/5 Toes to Bar
2nd - 5 Strict HSPU/10 sec rest/5 Kipping HSPU completed, no issues
E. EMOM x 10 mins:
1st - 10-15 tough Parallel Grip Ring Rows
2nd - 20-30 sec Ring Dip Lockout
15’s to last set (12) 20sX3, 25sX2

Prep/Warm-up
+
4 rounds @ 85-90%/High Effort:
30 sec Thrusters @ 35kg - 15’s
30 sec Walk
30 sec Bar Facing Burpees - 10’s
30 sec Walk
30 sec Box Jump Overs @ 24” - land on top on the way over/no rebounding - 12’s
30 sec Walk
+
3 min Walk
+
4 rounds @ 85-90%/High Effort:
30 sec OHS @ 45kg - 14’s
30 sec Walk
30 sec Lateral Barbell Burpees - 10’s
30 sec Walk
30 sec Double Unders - 55
30 sec Walk
+
3 min Walk
+
4 rounds @ 85-90%/High Effort:
30 sec DB Power Clean @ 50/hand - 8’s
30 sec Walk
30 sec DB Front Rack Reverse Lunges @ 50/hand - 14’s
30 sec Walk
30 sec Rowing - all around 1:45 or less pace with 150m for distance
30 sec Walk
By the end I was slobbering etc so worked pretty hard.

A. Back Squat @ 40X1, work to a moderate effort set of 6 - nothing heavy - 100kg
B. 10 min EZ:
20 cal Rowing @ Damper 1 @ 900 cal/hr
2/arm TGU @ 16kg KB
4 times through + 4 calories of rowing
C. 2 rounds @ 85-90%/High Effort:
1:30 min Rowing - 33-31 calories
1 min Walk
1:30 min AirBike - 27-28 calories
1 min Walk
D. 18.1 Prep/Movement Review/Movement Standard Adherence - just worked on DB stuff, not much else to work on
E. EMOM x 10 mins:
1st - 30 sec AirBike @ 70-75 RPM
2nd - 30 sec FLR on Rings
completed, went well was closer to 75 rpm on the bike

18.1
AMRAP 20 minutes
8 T2B
10 DB Clean and Jerk 50# (5/5)
14 calorie row
345 total reps (10 rounds + 7 calorie row)
+
Rest As Needed
+
20 min EZ:
2:30 min Rowing @ 900 cal/hr @ Damper 1
2:30 min AirBike @ 60 RPM
completed

10 sets @ 85-90%/High Effort:
10 cal Rowing
10ft HS Walk
10 cal AirBike
10 Alternating Step-ups onto 24”
1:30 min b/t sets
all completed between 1:30-1:40, rowed about 1300+ cal/hr and biked 73-76rpm, walks were UB, was fun and breathy
+
EMOM x 20 mins:
1st - 5 tough Parallel Grip Ring Rows @ 40X0
2nd - 10 DB Right Leg Russian Step-ups onto 20” - Challenging
3rd - 45 sec Front Bridge
4th - 10 DB Left Leg Russian Step-ups onto 20” - Challenging completed as written, used 25# DBs

Good start to the Open, trained day after and not totally dead. I was very tired and lethargic all day though so I know I pushed hard. Whether I could or could not have gone faster I will never know, only on the row though everything else was on point.
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