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Old 09-03-2016, 09:39 AM   #1621
Jason A Smith
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Re: Jason's Workout Log

A. Front Squat @ 40X1, 3 reps x 5 sets, 2 min - start @ 80kg, add 5kg per set - completed
B. Pause Squat Snatch, 1 rep @ 60kg every 30 sec x 10 reps - completed
C. Squat Clean and Push Jerk, 1 rep @ 75kg every 30 sec x 10 reps - completed
D1. Strict Pronated Lean Away Pull-ups @ 31X1, AMRAP unbroken x 3 sets, 1:30 min - maintain hollow body at all times, really focus the lean away - 8-6-6
D2. Seated Barbell Overhead Press @ 40X0, 4-6 tough reps x 3 sets, 1:30 min - 30#(6)-35#(5)-40#(4)
E1. One Arm KB Rows @ 20X0, 8-12/arm x 3 sets, 1:30 min - no rest b/t arms - 24kg(12),32kg(10,8)
E2. Strict Ring Dips @ 40X0, AMRAP x 3 sets, 1:30 min - no added load - 7-7-6

2 sets @ 85-90%:
2:30 min Rowing
2:30 min rest
716m-719m
+
15 sets @ 85-90%:
20 sec Rowing
20 sec rest
95-98m per set => 1442m total
+
10 minutes @ 85-90%:
10 cal AirBike
10 Step Down Box Jumps @ 24”
10 “Hand Release” Burpees
5 rounds + 10 calories, I finished round 6 at 10:50, moved fast and consistent throughout

A. Double Overhand Deadlift @ 11X1, 2 reps @ 130kg x 5 sets, 1 min - no touch n go, no hook grip - completed
B. Snatch High Pull. Above Knee Hang Power Snatch, 1.2 @ 50kg per min x 5 mins - completed
C. Clean Pull. Power Clean. Above Knee Hang Power Clean, 1.1.1 @ 70kg per min x 5 mins - completed
D. Barbell Reverse Lunges, 10/leg x 3 sets, 1 min b/t legs - nothing crazy heavy, just tough - 135-145-155#
E. EMOM x 9 mins:
1st - 8-10 Left Arm Ring Rows @ 20X0
2nd - 8-10 Right Arm Ring Rows @ 20X0
3rd - 30-45 sec HS Hold Against Wall
completed did 8 rows and 45s holds had to use a rope for the rows as that was all that I ad available
F. 21,15,9 for time:
Toes Through Rings
Push-ups
3:37 - mostly UB

2 sets:
2:30 min AirBike @ 85-90%
2:30 min AirBike @ 50%
51/50 calories => 138 total tried to keep the intervals above 70rpm for the whole thing, went pretty good I thought
+
15 sets:
20 sec AirBike @ 85-90%
20 sec AirBike @ 50%
ended up with 144 total calories for the 10 minute piece, again I am trying to be less of a pansy when biking and rowing.
+
For time:
800m Run
30 Air Squats
27 Russian KBS @ 24kg
24 Air Squats
21 Russian KBS @ 24kg
18 Air Squats
15 Russian KBS @ 24kg
12 Air Squats
9 Russian KBS @ 24kg
6 Air Squats
3 Russian KBS @ 24kg
got 9:48, I broke the run up 400/400 front and back as I was getting a huge calf cramp - no good. Otherwise the rest was just keeping moving


Swimming -
Better again. I went early Friday morning. I did 200m breast, back stroke, floated on my back and worked arms and legs, did left and right side stroke. I did that for two full rounds of 100m each (for a total of 1200 m of swimming) First time around I would swim there take 30s and swim back second time I swam there and back without stopping. I also did 200m of proper freestyle at the end working on my breathing. I did one 50m length every 90s X 4. Improving every time out in the pool !
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Old 09-03-2016, 09:44 AM   #1622
Jason A Smith
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Re: Jason's Workout Log

So, as seen I continue to plod way with training. Right now four gym sessions and one day in the pool. My gym session are split between doing lifting and practicing gymnastics as I can and doing some aerobic work both on the erg as well as the bike and some Crossfit style "testers" in there a couple times a week. My lifting technique feels good but my strength is down a little, which does not bother me at all and my lungs actually are feeling really good. Both in the mono structural as well as mixed modal settings.

I am still working with Mike at OPT with the plan right now to carry on to the Open and hopefully Masters Q this spring.

I have been having issues with my SI joint on and off for a year or so and I am hoping we can sort through that. Likely will mean backing off squatting my best numbers for a while but to me that is very much unimportant. I need to get better at Crossfit gymnastics and weightlifting. If I can get the bar in the rack I am always confident I can stand it up.
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Old 09-05-2016, 04:34 PM   #1623
Jason A Smith
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Re: Jason's Workout Log

Went to the pool again today, this time with my family as part of public swimming and I worked quite a bit on my own swimming technique in between playing with the kids and doing some swimming with them as well. Very enjoyable. I still suck at breathing in the water. But it is coming along. We are going o transition to 5 gym days and a day a week of swimming for now. I will be getting my aerobic on and keeping lifting weights and gymnastics to two days a week for now.
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Old 09-05-2016, 04:47 PM   #1624
Jason A Smith
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Re: Jason's Workout Log

A. Front Squat @ 40X1, 2 reps x 6 sets, 1:30 min - start @ 80kg, add 5kg per set - completed
B. Squat Snatch, 1 rep every min x 9 min - 3 @ 60kg, 3 @ 65kg, 3 @ 70kg - completed
C. Squat Clean Thruster, 1 rep every min x 9 min - 3 @ 70kg, 3 @ 75kg, 3 @ 80kg - completed
D1. Weighted Strict Pronated Chest to Bar @ 21X0, 2 tough reps x 5 sets, 10 sec - 15#,15#, 20#,20#,25#
D2. Strict Pronated Chest to Bar, 5 fast/powerful reps x 5 sets, 1:30 min - completed
D3. Weighted Ring Dips @ 40X0, 2 tough reps x 5 sets, 10 sec - 15#,15#, 20#,20#,25#
D4. Push-ups, 10 fast reps x 5 sets, 1:30 min - completed

5 sets:
45 sec Rowing @ 1:50/500m
30 sec rest
30 sec Rowing @ 1:40/500m
30 sec rest
15 sec Rowing @ 1:30/500m
30 sec rest
completed - rowed 2616m total for the whole piece. It got hard at about round 4 during the 15s part. Otherwise breathing was really good.
+
10 minutes @ 85-90%:
DU’s - 50,50,50,50,50,etc.
KBS @ 24kg - 3,6,9,12,15,etc.
Air Squats - 3,6,9,12,15,etc.
Finished the rounds of 21. I went back and did 5 DUs but I was pretty much out of time. Everything was UB with minimal rest, mostly just time to chalk my hands as I was sweaty.

A. Double Overhand Deadlift @ 11X1, 1*rep @ 135kg per min x 10 mins - completed
B. Power Snatch. BTN Snatch Grip Push Press. Snatch Balance, 1.1.1 @ 50kg per min x 10 mins - completed
C. Push Jerk. Split Jerk. BTN Split Jerk, 1.1.1 @ 60kg per min x 10 mins - completed
D. Banded Lateral Lunges, 1 min work per leg x 2 sets, 30 sec b/t legs - 17 per leg each time
E. EMOM x 10 mins:
1st - 12-15 tough Ring Rows @ 20X0 - 15,12,15,12,14
2nd - 12-15 Standing DB OH Press @ 20X0 - 25# 15,12,15,12,15
F. FLR on Rings, 30-40 sec per min x 10 min - completed at 35s per set


1,600m Run @ 75%/moderate - 6:20, distance was a best guess from running around our neighbourhood on previous occasions, I was not heading out to the track today. Running felt good though
+
10 sets:
55 sec AirBike @ 75%
5 sec AirBike ALL OUT
146 calories total - this is a PR (or close) for 10 minutes
+
5 min rest - ha would you believe I did not see this part, I rested 8 minutes !
+
5 sets:
1:50 sec AirBike @ 75%
10 sec AirBike ALL OUT
131 calories total. This was a gut check and I tried very hard to maintain “all out” it was mostly sticking with it mentally
+
For time:
45 Burpees to 6” OH
21 Power Clean @ 60kg - drop every rep
15 Box Jump Overs @ 30” - no rebounding*
9 Power Clean @ 60kg - drop every rep
7:44. I took about 20 minutes in between the AB intervals and this before I felt “ok”. I stepped back and up through the burps and finished a shade under 3 minutes. I took two 10s breathers in the 21 PCs. I was feeling a little cautious for sure. This was more like 85% for me, but all I had today. "

Swimming -
Similar to the last several weeks. I did 350m total of proper front freestyle today. Did over 1500m in the pool today in less than 45 minutes. Next week I will add to my front crawl numbers again as I get better at breathing and swimming. My hope is that at some point I can swim a constant 500m without too much stopping and breathing in too much water.
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Old 09-06-2016, 10:41 AM   #1625
Jason A Smith
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Re: Jason's Workout Log

I am going to try and be a little more consistent about posting my result more on a daily basis. The board is now like a ghost town though.......

1,600m Running @ 50% - 7:20
+
10 sets @ 85-90%/high effort:
21 cal Rowing
9 Step Down Box Jumps @ 24"
3 Burpee Box Jump Overs @ 24"
1:30 min b/t sets
all sets right around 1:30, pleased with the effort, good pace on the erg and pretty quick transitions. Felt decent today.

I have a sweet knot in my left glute that will not give up. I wish it would top away sooner as opposed to later.
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Old 09-08-2016, 04:38 AM   #1626
Jason A Smith
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Re: Jason's Workout Log

A. Back Squat @ 40X1, 10-10-10, 3 min - moderate loading, same load per set…maybe 50% RM - did this at 85kg
B. Paused Squat Snatch. Above Knee Hang Squat Snatch, 1.1 per min x 10 min - 2 @ 40kg, 2 @ 45kg, 2 @ 50kg, 2 @ 55kg, 2 @ 60kg - completed
C1. Press @ 11X1, 4-6 tough reps x 5 sets, 1:30 min - 50(6),52(60,54(5),56(5),58(4)
C2. Weighted Strict Parallel Grip Pull-ups on Rings @ 40X0, 4-6 tough reps x 5 sets, 1:30 min - 10#(6),12.5#(6),15#(5),17.5#(5),20#(4)
D. EMOM x 10 mins:
1st - 3 Strict HSPU + 3 Strict Ring Dips + 3 Push-ups
2nd - 3 Toes to Bar + 3 Pull-ups + 3 Chest to Bar completed, right shoulder was a little clunky during the pull-ups but otherwise good.

It has been a long time since I did much swinging from a bar. It went pretty well, my shoulder feels pretty decent this morning so I say win.
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Old 09-09-2016, 04:59 AM   #1627
Jason A Smith
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Re: Jason's Workout Log

I was very much looking ford to training tonight. I figured this would actually be enjoyable......I was right.

1,600m Running @ 50% - 7:16
+
20 sets @ 85-90%/high effort:
10 cal AirBike
20 DU's
45 sec b/t sets
all sets 40-43s or so, a couple went to 45s when I tripped on the DUS (twice). Tried to hold the bike to 77-80 rpm

To be clear biking at that speed is a little out of my comfort zone and I was not sure how 20 sets would roll but I was quite pleased I was able to continue to crank out set after set and recover well between efforts.
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Old 09-10-2016, 07:24 PM   #1628
Jason A Smith
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Re: Jason's Workout Log

A. Front Squat @ 40X1, 5-5-5, 3 min - moderate, like 66% RM - 100KG for all, this felt heavier than it should
B. Squat Clean. Push Jerk. Split Jerk, 1.1.1 per min x 10 min - 5 @ 70kg, 3 @ 80kg, 2 @ 85kg - completed
C. EMOM x 10 mins:
1st - 3 Ring Muscle-ups
2nd - 3 Kipping HSPU to DEEP @ 40X0
completed, did HSPUs to 10”
D. 10 min @ 85-90%/high effort:
10 Wall Balls @ 20lbs to 10ft
10 Push-ups
10 Russian KBS @ 32kg
7 rounds

Right shoulder is still not moving as well as I would like it to. Not terrible by any stretch but I will need to be mindful of it for a number more weeks to make sure I stay healthy. Low back is improving......slwoly but improving. I figure another 3-4 weeks of steady improvement and I might be back close to 100%.
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Old 09-11-2016, 12:16 PM   #1629
Jason A Smith
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Re: Jason's Workout Log

1,600m Running @ 50% - 7:35, I checked my run on this one and it was exactly 1600m I will continue to run the same route
+
4 sets:
30 sec Rowing @ 85-90%
30 sec Rowing @ 50%
30 sec Rowing @ 85-90%
30 sec Rowing @ 50%
30 sec Rowing @ 85-90%
30 sec transition
30 sec AirBike @ 85-90%
30 sec AirBike @ 50%
30 sec AirBike @ 85-90%
30 sec AirBike @ 50%
30 sec AirBike @ 85-90%
30 sec transition*
685-40/689-37/675-37/679-38 I scored as meters and calories for each set. This was extremely breathy.

This week has gone pretty well. I was able to do some lifting and gymnastics and I am still in one piece. I am hoping for steady improvements ver the next several weeks and start feeling closer to 100%. This week coming up I can only fit in 4 sessions so will take it from there and try and squeeze in a session at the pool as well.
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Old 09-12-2016, 09:15 PM   #1630
Milton Brisson
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Re: Jason's Workout Log

Quote:
Originally Posted by Jason A Smith View Post
...4 sets:
30 sec Rowing @ 85-90%
30 sec Rowing @ 50%
30 sec Rowing @ 85-90%
30 sec Rowing @ 50%
30 sec Rowing @ 85-90%
30 sec transition
30 sec AirBike @ 85-90%
30 sec AirBike @ 50%
30 sec AirBike @ 85-90%
30 sec AirBike @ 50%
30 sec AirBike @ 85-90%
30 sec transition*
685-40/689-37/675-37/679-38 I scored as meters and calories for each set. This was extremely breathy.
...
Well, THAT looks like a horrible experience!

Nice job.
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