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Old 02-15-2012, 10:38 PM   #11
Greg Whitekettle
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Re: Greg's workout log

Monday 2/13

Trying to shake a cold so took a rest day

Tuesday 2/14

warmup
3 rounds
50 jumping jacks
15 pushups
15 kbs 20kg
10 goblet squats 20kg

Back Squat 5 x 3
135 x 10
165 x 5
185 x 5
205 x 3
225 x 5 x 3

Shoulder Press 5 x 3
45 x 10
75 x 5
95 x 5
115 x 5 x 3

2 x max pull ups
10, 10

2 x 10 good mornings - 115lbs

1 x max reps upright row - 115lbs - 17 reps
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Old 02-15-2012, 10:43 PM   #12
Greg Whitekettle
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Re: Greg's workout log

Wednesday 2/15

Picked up my new Adidas oly shoes today and tried them out!

warmup
1000m row
pvc mobility work

Power Clean 3 x 5
burgener warm up with bar
95 x 5 then 5 hang cleans
115 x 5
135 x 5
150 x 3 x 5

Shoes feel super stable but not positive about the size yet. Want to try out back squat and overhead squat before I make my final decision about the size.

3 x max rings dips
12, 10, 10

3 x 15 GHD sit ups

8min max rounds of Cindy - 8 rounds
Was on a pretty good pace until round 6 and slowed down. Was using strict pullups
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Old 02-18-2012, 09:03 AM   #13
Greg Whitekettle
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Re: Greg's workout log

Thursday 2/16

Rest day

Friday 2/17

warmup
4 rounds
5 pullups
10 squats
5 dips
15 kbs - 20kg

Back Squat 5 x 3
135 x 10
165 x 5
185 x 5
205 x 5
225 x 5 x 3
205 x 5 - trying to get form issues corrected. just didn't feel great today and could tell my lower back was fatigued.

First squat work out with the new oly shoes. They definitely feel more stable but I still don't feel that I'm getting everything out of my squat. I need to post something to digital coaching and make sure my form is dialed in. Possibly not go as deep due to "butt wink" issue.

Bench Press 5 x 3
135 x 10
155 x 5
165 x 5
175 x 2
185 x 5 x 3

These felt pretty good.

Then
135 for max reps (bench) - 18
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Old 02-18-2012, 02:30 PM   #14
Greg Whitekettle
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Re: Greg's workout log

Saturday 2/18

warmup
3 rounds
5 pullups
10 ring pushups
10 squats
10 back extensions
15 ghd situps

Weighted Pullups for max single
pullup x 5 x 2
+16kg x 5
+20kg x 5 x 2
+24 x 3
+32 x 1 x 2
+40 x 1
+44kg x 1 ties PR
+46.5kg x 1 PR!
+48kg x 1 PR!

then
35 wall balls
35 situps
35 kbs (24kg)
35 box jumps
35 burpees
8:14

Practiced strict muscleups after that. Didn't quite get one but I'm right there. Pretty sure I could have gotten it without the weighted pull up work earlier.
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Old 02-20-2012, 09:46 AM   #15
Greg Whitekettle
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Re: Greg's workout log

Sunday 2/19

warmup
2 rounds
7 pullups
15 air squats
3 tgu each arm - 20kg

Front Squat - 3 min between sets after warm ups
135 x 5 x 3
155 x 3
165 x 3
175 x 3
185 x 3
195 x 3
205 x 3

Oly shoes really helped with the front squats today. Haven't done them for a while but they felt great. Concentrate on keeping elbows up and not tilting forward coming out of the hole. Could have gone heavier but speed really started to suffer so I called it after 205.

3 x max dips
16, 15, 12

10, 8, 6, 4, 2 bent over rows w/ 1 min between - 135lb

3 x 5 GHR - weighted the back side of the pullup stand and did these for the first time. Definitely going to add them in a couple times per week to help build my hamstring strength.
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Old 02-22-2012, 08:35 AM   #16
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Re: Greg's workout log

Monday 2/20
Off

Tuesday 2/21

warmup
5min double under practice
2 rounds
10 pullups
10 air air squats
10 back extensions
15 ghd situps

Power Cleans 3 x 5
95 x 5
115 x 5
135 x 5
155 x 3 x 5

Push Press
135 x 5
145 x 5
155 x 5
165 x 5
175 x 3

Conditioning
AMRAP 10min
15 kbs (32kg)
30 double unders
4 rounds + 15 kbs

I stink at double unders. Best effort was 9 in a row on this one. Definitely need to get this figured out!
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Old 02-23-2012, 08:26 AM   #17
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Re: Greg's workout log

Wednesday 2/22

warmup
3 rounds
30 kbs - 20kg
5 wide grip pullups
10 dips

Back Squat
Switching to low bar back squat as of today. High bar seemed to be hurting my lower back and I decided that since I'm not an olympic lifter, low bar makes more sense for power/strength development

135 x 10
155 x 5
175 x 5
195 x 5
215 x 5
235 x 5 x 3

Wasn't sure what weight to use since I've been doing high bar for the last few months. Today was really about determining a starting point for the next few weeks.

Bench Press

135 x 10
155 x 5
175 x 5
195 x 3
205 x 2

3 x 8 Barbell row - 135lb
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Old 02-25-2012, 03:30 PM   #18
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Re: Greg's workout log

Friday 2/25

Games WOD 12.1
AMRAP 7 min - Burpees
97

Going to try this one again on Sunday. Really want to get 100!

Saturday 2/26

Warmup
1000m row
PVC mobility

Cleans
Working on getting under the bar and landing in the squat position. Worked up to 135lb and felt much better about my technique by the end. Not getting full hip extension so that will be the focus next time.

on the minute for 7 minutes
135lb clean and jerk

Front squat
165 x 5
175 x 5
185 x 5

3 rounds - not for time
10 back extensions
15 ghd situps
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Old 02-27-2012, 10:47 AM   #19
Greg Whitekettle
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Re: Greg's workout log

Sunday 2/26

Games WOD 12.1
102

Got to 100! Hit 97 on Friday so I really wanted to get that 100 by my name.

Long week of travel for work but I'll see what I can figure out with working out. Got to love hotel gyms
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Old 02-29-2012, 10:06 PM   #20
Greg Whitekettle
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Re: Greg's workout log

Monday 2/27

Long travel day which I guess counts as rest

Tuesday 2/28

warmup
20 burpees
20 air squats
30 situps
50 mountain climbers

Bench press on cable machine

Shoulder press on cable machine

3 sets of max lat pull downs

3 x 8 seated cable row

Tried to make it all as heavy as possible to get some sort of strength work in

Wednesday 2/29

Another long day - conferences all morning, long drive back to SLC then another conference call until 8. ugh....
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