Lucas King

[Lucas King]

Tuesday, August 19
Front Squats
175lbsx3 195x3 210x3 225x3 240x3 255x3 270x3 285lbs/130kgx3 300x1

Felt better than they have since getting back from Bulgaria, my back really started to fatigue at 285. Otherwise very happy

Bench Press
Up to 175lbsx6 185x5

Rough, I was hoping for 220+. Not sure, hopefully just a fluke day.

Good Mornings + Max Strict HSPU
125lbsx8+8, 145lbsx8+6, 150lbsx8+6

Low back was on fire during good mornings, I definitely need to do some more work to get the strength back.

4 Rounds, Rest as needed between:
5 x Paused Strict Ring Dips 2-3sec
5 x Strict Ring Dips
5 x Kipping Ring Dips
5 x Paused Strict Ring Rows 2-3sec
5 x Strict Ring Rows
5 x Kipping Ring Rows

This was tough, rows were fine but the dips got hard in the last 2 rounds.

[Lucas King]

Training has been good this last week. Bodyweight: 76.5kg/168lbs

Wednesday, Aug 20
“31Heroes” Modified
AMRAP 31:
400m with 45/25 plate
8 Thrusters (155/105)
6 Rope Climbs (Did 7 on second round)
11 BJO (30/24)
Score: 2 Rounds + Run + 6 thrusters

This was rough all around for me. I was trashed from the workout the day before in my upper body. I couldn't figure out how to hold the plate and jog so I basically walked fast on the run. Thrusters felt heavy but went ok. Rope climbs sucked... I have almost never done them, so I don't know how to use my feet properly. I basically pinched the rope on each rep and just used my arms.

Thursday, Aug 21 - Rest

Friday, Aug 22 - First day meditating! 2x10min
1. Snatch Pulls
3×1 at 80% of 1RM Snatch - 185lbs
3×1 at 90% of 1RM Snatch - 205lbs
3×1 at 100% of 1RM Snatch - 225lbs

Felt good, did them on the minute.

7RM Front Squat - 250lbs/113kgx7
7RM Back Squat - 280lbs/127kgx7

Felt okay, not great but its coming back well. No back pain, and I figured out how to make my knee feel good!

3. With a Running Clock
A. AMRAP 3:
3 Power Snatches, 155/105
6 Box Jumps Overs, 30
Score: 3 Rounds

rest 1 minute (Rested 3min by accident)

B. AMRAP 3:
2 Power Snatches, 165/115
6 Box Jumps Overs, 30
Score: 3 Rounds + 2 Snatch + 2 BJO

rest 1 minute (Rested 3min)

C. AMRAP 3:
1 Power Snatches, 185/135
6 Box Jumps Overs, 30
Score: 2 Rounds + 1 snatch + 2 BJO

I enjoyed this, went too slow on the first round though. On the last round I missed my first snatch twice. Not heavy, just out front for some reason. Nailed the other 3 though. Snatches felt great.

Saturday, August 23 - 2x10min Meditation
Cleans:No resting on the ground or the hang. Resting in the front rack is OK
A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Score: 7

Rest 3 minutes

B. Establish a max set of unbroken TnG Squat Cleans, 185/135
Score: 6

Rest 3 minutes

C. Establish a max set of unbroken TnG Squat Cleans, 205/145
Score: 5

Overall happy with this, traditionally I have a lot of trouble cycling TNG cleans but these felt good. May have been able to squeeze 6 or 7 at 205, but I wanted to stop before my form fell apart.

“Cement Mixer”
7 rounds
On the 3:00
Run 400m
12 TTB
Completed

Running is feeling better than it used to. TTB felt great.

Sunday, August 24 - 3x10min Meditation
Rack Split Jerk
Warmups... 245lbsx1 265x1 280x1 (Recent PR) 295lbs/134kgx1 (Recent PR) 305x0 (Locked it out, but lost it pushed me down and lost it forward) 315lbs/143kgx0 (Same as 305, it will be there soon!)

Really happy with these, they felt good! I will jerk over 315+ very soon, my shoulders were just a little tight and I couldnt quite put the bar where I wanted. All-time best is 151kg/333lbs.

5RM Back Squat - 315lbs/143kgx5 (Most I have back squatted in any rep range since bulgaria)
5RM Front Squat - 265lbs/121kgx5

Quite happy with these, they were heavy but my body didnt hate me afterwords. I am really happy my lifts are starting to come back, and my BW is still going down! Weighed in at 168lbs before this workout! I want a 2xBW jerk!

3. Accessory Work
2 rounds of, rested as needed:
20 DeadLifts, 185/135
20 Sumo Deadlifts, 185/135
20 Stiff Leg Deadlifts, 185/135
20 KB Swings, 2pood/1.5pood

Treated it like accessory work and just worked my way through it, I went when my body was ready. No form breakdown at all. Low back and hamstrings loved this.

Monday, August 25 - 10min Meditation so far, plan is 3x10min
3 Rounds for time:
30cal Row
30 KB Swings @ 55lbs
30 BJ's @ 24"
Time: 14:27

Very happy with this! I had a few slipups that slowed me down, but overall happy. I dont think even if my execution was flawless I would have broke 14:00, well maybe. Either way, I am very happy with how I did. Everything is coming together really well. All of the work outside the gym is paying off! Extra mobility, cleanest diet I have ever had, and meditation (Which is AMAZING!) are working!

30min Mobility - Splits and shoulder work

[Lucas King]

Tuesday, August 26
EMOMx10min - 1 x Front Squat
Weights: 120kgx1x8, 130kgx1, 140kg/308lbsx1, 145kg/319lbs (Done 1min after, 9kg more than I have done since Bulgaria)

Very happy with this, they felt really good. I left a few KGs in the tank as well. It's nice to finally be squatting decent weights again! I hope would like to finally get to 160kg, today was 8kg away from double BW.

EMOMx14
Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Weights: 80kgx2 (Missed the hang in the second round, got the full), 70kgx5
Even: 2 Bar Muscle-ups
Completed

This was fun! I should have expected the hang snatch to get tough, I rarely do them. Power snatches were easy.

Accessory work, not for time:
200m Double KB Farmers Carry, 2pood/1.5pood
20 Weighted Sit ups with anchored feet - 55lb Plate held overhead
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 Strict T2B
100m KB Overhead Walk, 2pood - Did 50m on each arm
20 Strict T2B
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 Weighted Sit ups with anchored feet - 55lb Plate held overhead
200m Double KB Farmers Carry, 2pood/1.5pood
Completed

My forearms and core are trashed, fun though. I chipped away at it, rested as needed.