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Old 03-07-2018, 05:20 PM   #1726
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 (2/26 - 3/4)

A. Front Squat @ 40X1, work to a moderate effort set of 5 - donít spend too much time here - 90kg, went 50-70-90 in about 5:00 flat
B. 3 sets - Fast:
3 Ring Muscle-ups
3 Squat Snatch - set 1 @ 60kg, set 2 @ 65kg, set 3 @ 70kg - 2 min Rest
40s-40s-50s, I missed the first rep at 70kg out front so why it took longer
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3 sets - Fast:
3 Bar Muscle-ups
3 Squat Clean - set 1 @ 80kg, set 2 @ 85kg, set 3 @ 90kg
2 min Rest
30s-30s-33s
not sure if that was ďfastĒ but was about as quick as I was going to go today

C. EMOM x 20 mins:
1st - 30 sec AirBike @ 70-75 RPM
2nd - 6 Chest to Bar/10 sec rest/6 Chest to Bar
3rd - 30 sec AirBike @ 70-75 RPM
4th - 6 Strict HSPU/10 sec rest/6 Kipping HSPU completed, 110 total calories on the bike, kept it closer to 75 rpm than 70. All gymnastics UB. The strict HSPU and let left pec were not getting along great today. A little sore afterwards but otherwise good. Lucky I have until Saturday until I am going to put it though the paces again. Should be fine.

Prep/Warm-up
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4 rounds @ 85-90%/High Effort:
30 sec DB Front Squats @ 50/hand - 15ís
30 sec Walk
30 sec DB Front Rack Reverse Lunges @ 50/hand - 14ís
30 sec Walk
30 sec DB Deadlifts @ 50/hand - 15ís
30 sec Walk
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3 min Walk
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4 rounds @ 85-90%/High Effort:
30 sec Bar Facing Burpees - 9ís
30 sec Walk
30 sec Wall Balls @ 20lbs - 15ís
30 sec Walk
30 sec Power Snatch @ 65lbs - 10ís
30 sec Walk
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3 min Walk
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4 rounds @ 85-90%/High Effort:
30 sec Push Jerk @ 95lbs - 9,12,13,13
30 sec Walk
30 sec Burpee Box Jump Overs @ 24Ē - 7ís
30 sec Walk
30 sec Double Unders - 50's
30 sec Walk
I hit the first section of this pretty hard and I was struggling to recover after that so slowed a little more than normal. I would say 95% on the first bit and more like 85% on the next ones.

A. Back Squat @ 40X1, work to a moderate effort set of 5 - nothing heavy - 105kg
B. 10 min EZ:
20 cal Rowing @ Damper 1 @ 900 cal/hr
20ft HS Walk
20 DUís
4 rounds + 10 calories rowing
C. 3 rounds @ 85-90%/High Effort:
1:30 min Rowing - 425m each time - 1:50/500pace
1 min Walk
1:30 min AirBike - 25-27-28 calories
1 min Walk
D. 18.2 Prep/Movement Review/Movement Standard Adherence did the 1->5 like suggested at a decent clip - 1:45. I will try and pick up the pace tomorrow a bit and through each set if I can towards the finish. I am much better with finishing fast. Afterwards I worked on making sure my burpees were on point. Hoping to be under 6:00 closer to 5:30 see how it goes.

18.2
12 Minutes to complete
1-2-3-4-5-6-7-8-9-10
DB Front Squat
Bar Facing Burpee
5:52 - went really well. I kept a good pace from start until the last 10 burpees and hit the gas, I guess maybe I could have gone faster but it felt gross
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1RM Clean
245#, went 185-205-225miss-225-235-245miss-245 all power cleans up to the last lift. Most I have cleaned since I competed in September. No idea where my real 1RM is right now but I would guess 265-270 maybe ? I never changed my shoes either
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Rest As Needed
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20 min EZ:
2:30 min Rowing @ 900 cal/hr @ Damper 1
2:30 min AirBike @ 60 RPM
completed

Complete 1 round @ High Effort every 10 min x 3 sets:
1,000m Rowing
30 Alternating Step-ups onto 24Ē - no added load
15 Toes Through Rings
all sets completed at 5:38 exactly. Rows were all 3:40. Went pretty good.
+
EMOM x 20 mins:
1st - 2 Left Arm DB TGU @ 50lbs
2nd - 30 sec FLR on Rings
3rd - 2 Right Arm DB TGU @ 50lbs
4th - 30 sec DUís
completed between 55-60 DUs each set
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