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Old 06-25-2014, 08:59 PM   #11
Lucas King
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Re: Lucas King

Joint Stuff - plus some extra ankle work

3 Rounds:

10 x Odelia 90/90 passthrough
10 + 10s /side Banded Ankle thing (Accidentally only did once)
2 x 10 + 10s Pushing deeper into Left Split
2 x 10 + 10s Pushing deeper into Right Split
10 x standing to bridge and back up + 30sec hold on last one
10 x Strict back roll (Played with some further progressions, worked going into a QDR - needs some work)
10 + 10s Fist together pushup

TNG Power Clean
Light Stuff... 185lbsx3 205x3 225x3

Pretty happy with this, my back was a little tight but not too bad. I would like to get this back above 250 soon. No belt.

Clean-Grip OHS (Power jerked, again should have been Front Squat but I wasn't sure about my back)
Lighter stuff... 155lbsx3 175x3 185x3 195x3 205x1 (Got out of position) 205x3 215x3 225x2 (Arms buckled a couple inches from the third one)

I didn't plan to do this, so I didn't do much shoulder mobility. That ended up making this much harder than it should have been. I'm thinking 250 is reasonable if I open up my shoulders beforehand. Previous best 198lbsx5 and 220x1.

2. Every 2min x 10 (W/ 5min rest after 5) complete:

3 x Strict C2B Chinup
5 x 115lb P Clean to Thruster
8 x Burpee
Completed

This was deceptively hard, I'm getting better at cycling my reps on G2O though. Really hapy with the chinups, they felt great.

Supposed to run and do some gymnastics stuff but ran out of time.
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Old 06-26-2014, 08:13 AM   #12
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Re: Lucas King

I forgot... The "Strict C2B chinups" were actually "Strict L-C2B Chinups". First time ever doing L-pullups, quite happy about this!
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Old 06-27-2014, 12:33 PM   #13
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Re: Lucas King

June 26 - Mobility and some skill work, got my first no false grip ring muscleup so pretty happy about that. I expect I will be able to get lots more next time I work on them.

June 27
Humidity/heat was gross, but overall good workout.

Joint stuff
3 Rounds

10 + 10 gliding shoulder opener
5 + 10s Bridge wall walk
10 + 10 Straight back seated good morning 20kg
10 + 10s Elbow on bench shoulder opener
2 x 10 + 10 Left Split
2 x 10 + 10 Right Split (Really felt my calf releasing at the end here, felt VERY GOOD)
10 First Knuckle raises
10 + 10 Fist together pushup

Full Snatches (TnG up to 85x2)
Light Stuff... 70kgx3 80x3 85x2 85x3 90kg/198lbsx2 (Just missed 3rd twice) 95x0 (Just slightly out of position, but it flew up)

Quite happy with this, not PR's by any means but they felt very technically good.

Power Clean and Power Jerk
Light stuff... 90kgx1 96x1 101x1 106kg/233lbsx1 109x0 100x3 100x1

Not quite where I hoped, but I'm really happy with my snatches after feeling so weak here. Jerk is getting better, I need to work on catching a little lower though. Last single at 100kg was the best jerk yet.

Back Squats
- First time in about 6 weeks
Barx7 155lbsx7 205x7 225x7x3
Really happy to squat. They were by far the best squats I have ever done, positioning wise, but they felt ridiculously heavy.... Considering how low this was, I am really happy with my other lifts! I cant wait to get back to squatting and see what happens to everything else! Normally, I would expect to atleast be in the 320-340 range for a set of 7.

4. Gymnastics Benchmark
A. Max Depth of Strict Deficit HSPU - 1 @ 7.5"
B. Max rep of Kipping Deficit HSPU - 3 @ 7.5"
C. Max rep of Strict HSPU - 7


My bad shoulder was a little irritated by the depth, but otherwise quite happy. I got 7 to the floor last week and I was feeling much better going into it.

Supposed to do a WOD and some skill work later, hopefully I will get that in.
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Old 06-27-2014, 08:16 PM   #14
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Re: Lucas King

Started feeling sick in the afternoon, ended laying in bed for pretty much the entire day. Back to it tomorrow hopefully, I'm looking forward to it. Lots of conditioning and no lifting, will be a nice change.
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Old 06-28-2014, 08:53 PM   #15
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Re: Lucas King

Ended up sleeping a solid 11 hours last night, I woke up feeling much better!

June 28
Joint Prep - did extra ankle prep

3 Rounds:

10 + 10s "Sissy Squat" - Floor on last 2 sets
20s T2B Shoulder Opener
10 + 10s Butt touches - Tried standing on 20kg plates on last set, not quite
10 + 10s (3 Positions) 2.5lb Behind back stick lift - Getting much much better
10 + 10s (2 Pos) Left Split Touches
10 + 10s (2 Pos) Right Split Touches

“Sgt. Slaughter”
3 Rounds of:
1 minute to complete: 100m sprint (50m out and back)
2 minutes to complete: 200m sprint (100m out and back)
3 minutes to complete: 300m sprint (50m and back, 100m and back)
Completed

This was really tough, I enjoyed it though. I crash around the 150m mark.

5min Rest

Turkish Getups
- Supposed to be Yoke walk
45lbsx2 55x2 65x2

Originally intended to go for a heavy single, but I was crushed after the running so this was heavy for today. Done with a barbell.

5min rest


“Bergeron Beep Test”

Every Minute, On the Minute, for as long as possible, complete:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
Score: 3 Rounds + 17 (3 Burpees)

Not a huge score, but Im happy. I was moving well, I just gassed really fast. Looking forward to coming back to this.

Max C2B pullups - 15

My kip felt really good during the wod, so I thought I would see what I could do. May have been able to squeeze out 1 or 2 more but my finger was beginning to tear. My kip has come a long way, today was a great day.
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Old 06-29-2014, 01:09 PM   #16
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Re: Lucas King

Really good day today, my mobility work is beginning to really pay off. On wednesday, July 2, I am off to Toronto. Then July 8th, I am travelling to Bulgaria for a weightlifting training camp with Ivan Abadjiev and a few others. For those unaware, Ivan is easily the most decorated weightlifting coach in the world. Its going to be a great time, although little conditioning work will happen during the trip. We are training 5-7 hours/day. With a few days off on weekends. I will be back in Toronto on July 24th to resume my crossfit training. It sucks I need to have the interruption so early into my training, but its definitely an experience I will remember forever.

June 29
Joint Prep
3 Rounds:

10 + 10 Bench shoulder opener (Straight arms)
10 + 10 /side Split touches
10 + 10 Bridge pushup to shoulder opener
10 "Strict" Back roll to baby
10 + 10s Extend legs w/ KB while standing on boxes (Last set at 24kg, too easy)

1RM Power Clean + Push Press + Push Jerk + Split Jerk
Light stuff... 70kgx1, 80x1 86x1 91x1 95x1 98kg/216lbsx1

Very very happy with these! This was a big step forward from where I have been lately. The clean and jerks felt like nothing. Best push press ever was 245lbs, 235x3 I do believe. I expect I will get back there soon!

75 Back Squats (Last time 3x7 @ 225lbs)
Light Stuff... 110kg/242lbsx5 112x5 114x5 116x5 118x5 122x5 127kg/280lbsx7

Second time squatting in a long time, this went WAY better than expected. Really working on making sure I'm not compensating with my left side. 118 on were rock bottom. No belt or knee sleeves. I cant wait to see where this goes over the next while.

Deadlift - Heavy set of 3
Worked up to 160kgx3

Could have gone heavier, but I only had a little belt and I was feeling trashed so left it there.

EMOMx12
Odd: 7 Deadlifts @ 125kg/275lbs
Even: 50 Double unders
Completed slightly over time cap

Deadlifts were all unbroken, rounds 4/5/6 sucked on DU's. Not to terrible just kept tripping up, first round was UB.

Skill Stuff

Inverted Hollow Hold 419s/18s/15s/13s

Tough, but I like these.

Then I worked on kipping technique for awhile. I planned to do some other stuff but my shoulder was a little irritated so I left it there.

Overall I had a great day, the squats took a lot out of me though. BW is very slowly but consistently dropping, sitting at 77.3kg right now.
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Old 07-01-2014, 03:11 PM   #17
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Re: Lucas King

Pretty good day today, hoping to go for a long bike ride later if I get the chance as well.

July 1
Joint Stuff
3 Rounds:

10 + 10s Stall bar shoulder opener (6 bars, knees)
10 Straddle ups (Went to floor, easy eccentric but hard going up)
10 Shoulder dislocates w/ rings (feet on ground)
10 + 10s /side Split work (Focusing on a couple different angles)
10 + 10s Kneeling "Sissy Squat"

Played with a few combinations afterwords, came up with a few fun ideas.

Deadlifts
155lbsx3x2 245x3 315x3 355x2 (added belt) 385x1 410lbs/186kgx5 (Recent and current BW PR)

Very happy with these, I wash't sure how this was going to go after the other day. I would like to get up to 510x1 for a triple bodyweight lift soon. Best ever was 200kg/441lbsx5.

Front Hollow Hold on Floor Tabata 8x20s w/ 10s rest: Complete

Rough, but quite happy with it. Need to get closer to floor next time.

"Odd Objects" - All 100m were done w/ a 10m turn around, about 1min b/w exercises
100m Farmers carry - 2x55lb KB
100m Overhead walk - 2x35lb KB
100m Walking Lunge w/ 45lb BB
100m Overhead walk - 2x30lb DB
100m Farmers carry - 2x70lb KB

This was fun, the overhead walk was really hard. I didn't time any of it, but moved fast.

Row - 6 x 40s on/20s rest
Meters: 200/198/197/194/193/197 - 1189m Total

Very happy with this, I was around 1:40 for pretty much the entire time. First time I have felt good about my rowing, I did not include the rollover meters.
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Old 07-03-2014, 07:52 AM   #18
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Re: Lucas King

Arrived in Toronto late last night, not much sleep with everything happening. Luckily it is a rest day today, back at it tomorrow with a fun workout.

July 2, 2014
Joint Prep
3 Rounds:

10 + 10s 30lb Elbow on Bench holding dumbbell shoulder opener
10 + 10s/side Splits focusing on "Gliding" vs "Rotating" on touches
20s - Strict T2B Shoulder Opener
10 + 10s/side Active Pigeon

Also did some other extra mobility work, I'm feeling really good mobility wise.

Snatch
Light Stuff... 70kgx3 80x2 85x0x4 (Could not get focused...) 90kg/198lbsx2 (Ties biggest double right now, 100kgx3 6wks ago) 95kg/219lbsx1 (Most I have done in 6wks, 105kgx1 is all time best)

I'm really happy about this, I was feeling very weak after the deadlifts but the lifts felt really good. I expect 100kg+ is not out of reach right now, even being at a lighter bodyweight. Technically 95kg is a PR at 77kg, I was snatching about 80kg last time I was this small.

C2B Pullup Progression - Traditional Kip
7 sets of 6 w/ 50s rest
Completed

Pretty easy, it was good practice though. Still not as efficient as it could be.

WOD, Rest exact time it takes to complete each exercise:
50 Walking Lunges
30 Box Jumps 24"
30 Pullups
30 Box Jumps 24"
50 Walking Lunges
Time w/ Rest: 9:55 (Started lunges at 8:51, ~5:30 working time)

This was a ton of fun! I went unbroken throughout, just need to cycle faster. I am very excited that I did all 30 pull-ups unbroken though!!! No stalling with my kip either, I kept a solid rhythm throughout. My all-time best was 34, I could have definitely passed that if I wanted to. This is a big step for my shoulder too, there was no pain throughout.

July 3 - Rest Day
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Old 07-04-2014, 01:37 PM   #19
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Re: Lucas King

July 3 - Went for a jog, nothing crazy hard or long just something to get moving

Sleep and mobility has been off the last few days, hoping to get back into a rhythm today

July 4
Joint Stuff - 15min
Bike ride - 20min

~40min of mobility work
, forgot to write it down...

Snatch
Light Stuff... 70kgx3 80x2 85x1 90x1 93kg/207lbsx1 96x0x2 80x2

Not too bad, after my big jump in the squat the other day I was hoping for more though.

Clean and Power Jerk (No belt, trying to switch to power only)
Light stuff... 90kgx1 100x1 110kg/242lbsx1 115x0 Got pinned in the clean......

A little rusty with the heavy full cleans, its been awhile, otherwise form felt good. I was a little surprised to get pinned with 115 though.... I don't really every get pinned, my lack of strength is showing right now. I hope it comes back quick. However, I am happy to see my power jerk is keeping up with my clean right now.

Front Squats
Light Stuff... 90kgx5 100kgx5x6

Felt rough, but this is my first time front squatting in over a month so pretty happy about that. On Sunday I will do 5x7 and try for 105kg+.

30min Mobility work

~70min Bike ride -
Just went out and explored Scarborough/beaches/Toronto, not super intense but I didn't really stop. Quite happy with this ride.
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Old 07-05-2014, 02:16 PM   #20
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Re: Lucas King

Today's workout wasn't really what I was planning but it was a good. I could really feel the bike ride and front squats in my legs from yesterday.

July 5
Rolling + Joint Prep
30min Walk to gym

3 Rounds:

10 + 10 "Butt touches" to floor, working on being symmetrical - felt good
10 + 10 /side Gliding Split Touches - Hamstrings were really tight, pushed in a few new angles
10 + 10 Kneeling "Sissy Squat" - Able to put my shoulders down at the end, which is huge for me
30sec Standing w/ Toes curled under - Most weight on a rail

3 Rounds:
10 + 10 Bridge Rotations - Felt better than ever
10 + 10 Seated No rounding pancakes w/ 45lb BB

Good Mornings
45x10 115x3 165x3 185lbsx3x5

Tough, pretty happy though. I expect much more next time.

Workout buddy was feeling really bad, so we just went and played around for about an hour.

Playing, worked on a lot of stuff including:
Cartwheels
Handstands
Handwalking
Locomotion - lots of different stuff
Box jumps - I was crushing some 36" jumps no problem with no warmup, my best ever jump is only 38"x3.
And lots of Backwards Monkeys

Fun day, not what was planning but no big deal.
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