Greg's workout log

[Greg Whitekettle]

Thursday

warmup
3 rounds
20 burpees
20 man makers
20 air squats
15 v ups

4 rounds for time
400m run (on treadmill)
15 thrusters w/ 15lb dumbells (heaviest available at the hotel gym)
20 pushups

18:25

[Greg Whitekettle]

Friday 3/2

Just got home from a business trip and feeling pretty tired/sore/moody. Thought I'd get in the garage and try to cheer up through squatting.

warmup
4 rounds
50 jumping jacks
30 kbs - 20kg
10 dips

Back squat
135 x 10
165 x 5
185 x 5
205 x 5
215 x 5
225 x 4
235 x 3
245 x 1
255 x 1 PR

NICE. I started to feel pretty good as I went through even though my diet this week was significantly less than ideal. Felt like I could have gone further was happy with finally getting past 250.

[Greg Whitekettle]

Saturday 3/3

Time to hit the games WOD. Haven't snatched in a very long time and never got more than 115 so this one would have been a big PR just to hit 135 once. Didn't happen

Games WOD 12.2
30 reps

then

Fight Gone Bad
1 round - 124
breakdown:
rower - 34
sdhp - 25
box jumps - 19
push press- 22
wall ball - 24

Box jumps were ridiculously hard, legs didn't want to do anything at that point.

then

Partner WOD - Cindy for 10 minutes alternating rounds between partners

Joel and I got 12 rounds. These felt really good and I was cruising through the pullups using the butterfly. Good to get that rhythm down and not have my elbow screaming at me.

[Greg Whitekettle]

Sunday 3/4

warmup
3 rounds
50 jumping jacks
25 kbs - 20kg
10 squats
10 t2b

Front Squat
135 x 5
155 x 5
155 x 3
175 x 3
185 x 3 x 2
195 x 2
205 x 2

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

I went back and looked and these should have been done at 125. Next time definitely move up on these. Last set on front squat probably should have been 215 as well. I'm not making good jumps and need to push myself to put more weight on the bar!

[Greg Whitekettle]

Just wanted to make a quick post for a reminder to myself what weights to use for the next few workouts.

Current numbers for next couple workouts:

5RM / PR / GOAL

Back Squat 235 / 255 / 315
Front Squat 205 / ?? / 275
Push Press 175 / 195 / 225
Press 125 / 145 / 185
DL ?? / 405 / 450

Other:

PR / GOAL

Weighted pullup - 48kg / 50kg
500m row 1:24.0 / 1:22
OHS 165 / 205

[Greg Whitekettle]

Monday 3/5

warmup
1000m row
double under practice

Clean practice / ohs practice / hang snatch

Worked on the different pulls and phases of the lifts and did a few complexes to try to hammer home technique.

21-15-9
Kbs - 32kg
pullups

4:38

Pullups were definitely more difficult than I thought they would be. Still not great with my butterfly or gymnastic kip

tabata L-hang / ring plank
4 L hangs and 4 ring planks

[Greg Whitekettle]

Tuesday 3/6

warmup
3 rounds
25 kbs - 20kg
10 ohs - 45lb
7 pullups
10 dips

Back Squat
135 x 5
155 x 5
175 x 5
195 x 3
205 x 1
215 x 1
225 x 5
230 x 5
235 x 4
245 x 3

Bench Press
135 x 10
155 x 5
165 x 2 on the minute for 8 minutes - keep bar speed as fast as possible

Barbell row
135 x 8
140 x 8
145 x 8

3 x 20 floor wipers w/ 135lb

[Greg Whitekettle]

Wednesday 3/7

warmup
3 rounds
8 situps
8 ohs - 45lb
8 pullups
8 back extensions

Jerk - behind the neck
Worked on push and split jerk. More comfortable with push right now so switched to that when it got heavy.

65 x 2 push 65 x 2 split
75 x 2 push 75 x 2 split
95 x 2 push 95 x 2 split
115 x 2 push 115 x 2 split
135 x 1 push 135 x 1 split
155 x 1 push 155 x 1 split
175 x 1 push
185 x 1 push
195 x 1 push PR
205 x 1 push PR

Felt like I could have gone heavier but time ran out on me. Wanted to get some conditioning in.

AMRAP 12min
200m run
10 OHS - 95lb
5 box jumps - 24"

6 rounds w/ about 10 sec to spare
Got all OHS unbroken!

[Greg Whitekettle]

Friday 3/9

warmup 1200m row

Back Squat
135 x 8
155 x 5
175 x 5
185 x 3
205 x 2
225 x 5
245 x 4
245 x 3
245 x 2
265 x 1 PR

Didn't really have a good plan today which didn't help. On top of that, a lot of people at the gym were doing the 12.3 WOD so there was limited space and weight available. Still managed a 10lb PR which was pretty awesome! Felt easy too so that's encouraging.

Helped count reps after that for people doing the Games WOD.

Saturday 3/10

warmup
1200m row
3 rounds
10 squats
7 L pullups
8 ring pushups

Cleans
Working technique
Worked my way up to 165lb. Got one at 165 pretty solid but on my second I caught it out front a little bit and bent my wrist a little bit. Stopped on that one

OHS
135 x 5 x 3

Counted reps after that for people doing Games WOD.

[Greg Whitekettle]

Sunday 3/11

Wrist is really sore today from that missed clean yesterday. On top of that I spilled a coffee grind/boiling water mixture on the same wrist. Nice.

Monday 3/12

warmup - 3 rounds
25 kbs - 20kg
10 squats
10 dips
8 pullups

Back Squat
135 x 5
155 x 5
175 x 5
205 x 3
225 x 5
235 x 5
245 x 5 PR

Barbell row
135 x 8
140 x 8
145 x 8

3 x max dips
16, 12, 12

I was hoping to do a 21-15-9 set here but the wrist is still a little sore and just didn't feel like I could get 5 more on the first set

3 x 12 get up sit up with 25lb dumbells