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Old 03-18-2018, 06:19 AM   #1727
Jason A Smith
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Join Date: Jun 2009
Location: Brandon  MB Canada
Posts: 2,663
Re: Jason's Workout Log

Last week's training and Open effort

Week 3 (3/5 - 3/11)
A. Overhead Squat, work to a moderate set of 5 - focus on depth/positioning, wear nanoís/metcons/flat shoes - 70kg
B. 2 sets - Fast:
5 Power Snatch - singles - set 1 @ 60kg, set 2 @ 65kg
5 Ring Muscle-ups
2 min Rest
57s (3 MUs), 58s (5 MUs)
+
2 sets - Fast:
5 Power Clean - singles - set 1 @ 80kg, set 2 @ 85kg
5 Bar Muscle-ups
2 min Rest
50s for both as written
I took a little time to jump to the ring/bar on these and the first set of RMUs just wasnít feeling it after three and am trying to be smart
C. EMOM x 20 mins:
1st - 30 sec AirBike @ 70-75 RPM
2nd - 7 Chest to Bar/10 sec rest/7 Chest to Bar
3rd - 30 sec AirBike @ 70-75 RPM
4th - 12 Kipping HSPU
completed mostly as written I went 7/5 on the last three sets of C2B same as above

Prep/Warm-up
+
3 rounds @ 85-90%/High Effort:
30 sec Left Arm DB OH Reverse Lunges @ 50lbs - 14
30 sec Walk
30 sec DUís - 50
30 sec Walk
30 sec Right Arm DB OH Reverse Lunges @ 50lbs - 14
30 sec Walk
30 sec DUís - 50
30 sec Walk
+
5 min Walk
+
3 rounds @ 85-90%/High Effort:
30 sec Wall Balls @ 20lbs - 15
30 sec Walk
30 sec Deadlifts @ 185lbs - not fast, just continuous movement, 1 sec pause at standing every rep - maybe 12 reps per interval, not 16-18 reps - 12
30 sec Walk
30 sec Wall Balls @ 20lbs - 15
30 sec Walk
30 sec Box Jump Overs @ 24Ē - land on top on the way over - 13
30 sec Walk
+
EMOM x 10 mins:
1st - 30-45 sec HS Hold Against Wall - 30-40-30-40-30
2nd - 10 tough Parallel Grip Ring Rows @ 20X0 - completed The 30/30 work was way more tolerable this week, actually a lot of fun.

A. Back Squat @ 40X1, work to a moderate effort set of 4 - nothing heavy - 110 kg
B. 10 min EZ:
30 cal Rowing @ Damper 1 @ 900 cal/hr
15ft HS Walk
30 cal AirBike @ 60 RPM
15ft HS Walk
completed twice through everything
C. 2 rounds @ 85-90%/High Effort:
3 min Rowing - 800m each time - 1:55/500m pace
2 min Walk
3 min AirBike - 46/50 calories
2 min Walk
D. 18.3 Prep/Movement Review/Movement Standard Adherence - nothing here this week. Watched your and TTT videos and minded the pacing strategy a lot

18.3
2 rounds of
100 DUs
20 OHS 115#
100 DUs
12 RMUs
100 DUs
20 DB Snatch 50#
100 DUs
12 BMU
14 minute time cap
649 total reps at 12:08 tie break, really happy with that 65 DUs in after the OHS. Went 50/50, 12/8, 40/30/30, 4/3/3/2, 50/50, UB, 40/30/30, 6/6, 50-50, 13/7, 65 I tripped a couple times but not a big deal. I was hoping to get to the DUs after the OHS. I think under perfect conditions maybe could have finished them. The MUs were good (for me) went 4/3/3/3/2 and 6/6 with short rests +
Rest As Needed
+
20 min EZ:
2:30 min Rowing @ 900 cal/hr @ Damper 1
2:30 min AirBike @ 60 RPM
Done much later in the afternoon at home

Complete 1 round @ High Effort every 10 min x 3 sets:
1,600m AirBike
15 Burpees onto 24Ē Box
500m Rowing
5:28-5:37-5:32, ouch. The bike does not count distance that fast. I warmed up at 60rpm and it wasnít much different between 67-68 and 64-65, Picked the rows up each time from 1:55 to 1:48 and I was able to jump the box each time on the burpees on set 2 and 3 set 1 I did step ups
+
EMOM x 20 mins:
1st - 20-30 sec Ring Dip Lockout
2nd - 30 sec AirBike @ 75 RPM
3rd - 30-45 sec Farmer Hold @ 50lbs/hand
4th - 30 sec AirBike @ 75 RPM
completed, I went 20s/30s on RD and farmer hold. Got 125 calories total. I did this after getting home from being away all day with Olivia at a skating seminar. I was at least able to do some mobility during the day as mostly it was sitting around after driving there and then of course driving home and hour and a half. #dadlife
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