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Old 01-14-2018, 03:30 PM   #1715
Jason A Smith
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Join Date: Jun 2009
Location: Brandon  MB Canada
Posts: 2,660
Re: Jason's Workout Log

Week 1 (1/8 - 1/14)

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed as written

B. Front Squat, 5 reps every 2 min x 5 sets - start @ 70kg, add 3 kg per set - completed
C. 1 Squat Snatch + 1 Above Knee Hang Squat Snatch + 1 OHS @ 50kg per min x 10 mins - completed
D. EMOM x 15 mins:
3 min - 3 Ring Muscle-ups - 2,3,2
3 min - 3 Bar Muscle-ups - 3,0,2
3 min - 6 Chest to Bar - completed
3 min - 6 Strict HSPU - 6,4,5
3 min - 6 Toes to Bar - completed
this piece was a hot mess, felt way off on all of it and slow and heavy, neck and shoulders still a little bizarre
E. EMOM x 10 mins:
1st - 45 sec FLR on Rings
2nd - 45 sec Pronated Hang from Pull-up Bar
completed, ouch grip
You werenít kidding about coming back a little slower, I felt like *** today, could be the time change, back to routine, cold weather, definitely fell out of practice

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed
B. 2 rounds @ 85-90%/High Effort:
1 min Thrusters @ 20kg - 30-30
1 min Walk
1 min Double Unders - 112-102 (tripped second time)
1 min Walk
1 min Jumping Switch Lunges - 50-50 (took a short break at 40 each time)
1 min Walk
1 min Burpee Box Jump Overs @ 24Ē - 15-15 moved well here
1 min Walk
1 min KBS @ 24kg - 30-30 KB was sweaty hard to hang onto
1 min Walk
C. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed
My MCL area is sore, will spend the next couple days icing it and doing friction massage a bunch and see if I can get it better. No idea when I did anything to it. I thought maybe I bruised it up a bit and it had healed up.

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
B. Back Squat, 5 reps every 2 min x 5 sets - start @ 80kg, add 5 kg per set
C. 1 Squat Clean + 1 Above Knee Hang Squat Clean + 2 Split Jerk @ 70kg every 2 min x 5 sets
D. EMOM x 15 mins:
3 min - 3 Ring Muscle-ups
3 min - 3 Bar Muscle-ups
3 min - 6 Chest to Bar
3 min - 6 Strict HSPU
3 min - 6 Toes to Bar
E. EMOM x 10 mins:
1st - 10 tough Parallel Grip Ring Rows @ 20X0
2nd - 15 Hand Release Push-ups
This whole session was completed as written. Gymnastics work went much better than Tuesday.

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed
B. 4 rounds @ 85-90%/High Effort:
30 sec OHS @ 45kg - 15 each time
30 sec Walk
30 sec Bar Facing Burpees - 10 each time
30 sec Walk
30 sec DB Power Clean @ 50lbs/hand - 10-8-5-8, low back was lit up, never done these before
30 sec Walk
30 sec Toes Through Rings - 15 each time, really smooth throughout
30 sec Walk
30 sec DB Front Rack Reverse Lunges @ 50/hand - 14 each time
30 sec Walk
C. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed

25 DUís every 30 sec x 10 sets - completed, no issues, I tripped twice I think total.
+
5 sets, Increasing Effort Per Set:
1 min Rowing
30 sec Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
Went 243m(2:03),249m(2:00), 264m(1:53),275m(1:49),289m(1:43)
+
10ft HS Walk every 30 sec x 10 sets - completed, no issues here at all, I went a little more than 10ft as I was at a gym with some more room, not at home
+
5 sets, Increasing Effort Per Set:
1 min AirBike
30 sec Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
56rpm, 59rpm, 62 rpm, 65-66 rpm, 73-74rpm
+
EMOM x 6 mins:
1st - 20-30 sec Ring Dip Lockout
2nd - 30 sec Pronated Scapular Pull-ups @ 1111 completed at 30s RD lockout each time
+
5 sets, Increasing Effort Per Set:
1 min Rowing
30 sec Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
Went 244m(2:02.9),252m(1:59), 264m(1:53),276m(1:49),291m(1:43)

+
1/arm TGU @ 16kg KB per min x 5 mins
completed felt fine
+
5 sets, Increasing Effort Per Set:
1 min AirBike
30 sec Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
56rpm, 59rpm, 62 rpm, 65-66 rpm, 73-74rpm, I was able to push the set on the bike more than I thought I would be able to, maybe next time at 75+rpm see what happens
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