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Old 02-24-2018, 07:07 AM   #1716
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 (1/15 - 1/21)

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
B. Front Squat, 3 reps every 2 min x 5 sets - start @ 70kg, add 5 kg per set
C. 1 Squat Snatch + 1 OHS per min x 10 mins - 5 @ 50kg, 3 @ 55kg, 2 @ 60kg
D. EMOM x 20 mins:
3 min - 3 Ring Muscle-ups
3 min - 3 Bar Muscle-ups
4 min - 6 Chest to Bar
5 min - 6 Strict HSPU
5 min - 6 Toes to Bar
E. EMOM x 10 mins:
1st - 30 sec Strict Toes Through Rings
2nd - 30 sec Wall Facing HS Hold Against Wall completed as written, was able to complete the gymnastics portion of this without much issue

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
B. 3 rounds @ 85-90%/High Effort:
1 min OHS @ 30kg - 30-30-30
1 min Walk
1 min Bar Facing Burpees - 18-20-20
1 min Walk
1 min Alternating DB Power Snatch @ 50lbs - 22-22-22
1 min Walk
1 min Double Unders - 100-109-112 (3 trips, 1 trip, no trips)
1 min Walk
C. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed, this works out to 1200m and 60 calories total every time
B. Back Squat, 3 reps every 2 min x 5 sets - start @ 85kg, add 5 kg per set - completed to 105kg, felt fine
C. 1 Power Clean + 1 Above Knee Hang Squat Clean + 1 Split Jerk per min x 6 mins - start @ 60kg, add 4kg per min - completed to 80kg, jerks a little off today
D. EMOM x 20 mins:
3 min - 3 Ring Muscle-ups
3 min - 3 Bar Muscle-ups
4 min - 6 Chest to Bar
5 min - 6 Strict HSPU
5 min - 6 Toes to Bar
(If the above is not feeling good, then do the below) - I elected not to do this, something still does not feel quite right
EMOM x 10 mins:
1st - 5 Strict Wide Grip Pronated Pull-ups @ 40X0 - no added load
2nd - 5 Strict Ring Dips @ 40X0
completed and much harder than I would have thought
E. EMOM x 10 mins:
1st - 30 sec Push-ups
2nd - 30 sec Bent Over DB Rows @ 25lbs/hand 15 reps each time on both exercises

A. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed, this works out to 1200m and 60 calories total every time
B. 3 rounds @ 85-90%/High Effort:
30 sec DB Front Squats @ 50/hand - 15ís each time
30 sec Walk
30 sec Step Down Box Jumps @ 24Ē - 15ís each time
30 sec Walk
30 sec DB Front Rack Reverse Lunges @ 50/hand - 15 each time alternated start leg
30 sec Walk
30 sec Burpees to 6Ē OH - 11 each time
30 sec Walk
30 sec DB Power Clean @ 50lbs/hand - 8 each time
30 sec Walk
30 sec AirBike - 12 calories each time
30 sec Walk
C. 10 min:
2:30 min Rowing @ 2:05/500m
2:30 min AirBike @ 58-59 RPM
completed, this works out to 1200m and 60 calories total every time

EMOM x 5 mins:
20 DUís + 10ft HS Walk - completed more issues tripping on DUs than HS walking
+
4 sets, Increasing Effort Per Set:
1:30 min Rowing
45 sec Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
2:05, 1:59, 1:53, 1:47/500m pace
+
EMOM x 5 mins:
10-20 sec L Sit from Pull-up Bar - went all 10s here, my quads were cramping
+
4 sets, Increasing Effort Per Set:
1:30 min AirBike
45 sec Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
58(17), 62(21), 66(25), 70(30) rpm(calories)
+
EMOM x 5 mins:
20 DUís + 10ft HS Walk - completed
+
4 sets, Increasing Effort Per Set:
1:30 min Rowing
45 sec Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
2:05, 1:59, 1:53, 1:47/500m pace
+
5 min:
30 sec Left Arm Farmer Hold @ 32kg KB
30 sec Right Arm Farmer Hold @ 32kg KB
done without putting the KB down which was my goal
+
4 sets, Increasing Effort Per Set:
1:30 min AirBike
45 sec Walk
*Set 1 EZ
*Faster Per Set
*Last Set Fast
58(17), 62(21), 66(25), 70(30) rpm(calories)
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