CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 01-21-2014, 11:38 AM   #261
Michael Thomas
Member Michael Thomas is offline
 
Profile:
Join Date: Jul 2012
Location: Philadelphia  PA
Posts: 240
Re: Thomas Workout Log

1/20

Front Squats
bar x 5
95 x 5
135 x 5
155 x 5
185 x 5
195 x 5
195 x 5
205 x 5
205 x 5


Pendlay Rows
115 x 3 sets of 10

10 Strict DB press supersetted with 25 Band Tricep Extensions
35lb DB
Medium Band

10 GHD Back Extensions
10 Side Bends (2 pood)
25 abmat sit ups

3 rounds and did the last 2 back extensions weighted with 25lbs
  Reply With Quote
Old 01-22-2014, 10:21 AM   #262
Michael Thomas
Member Michael Thomas is offline
 
Profile:
Join Date: Jul 2012
Location: Philadelphia  PA
Posts: 240
Re: Thomas Workout Log

Tuesday- 1/21

Warmup
3 rounds

12 HSPU
40 DU


My DU suck!

12 min/ 1 rep Snatch EMOM

115 x 1 rep for 3 of the 12 min
125 x 1 rep for 3 of the 12 min
135 x 1 rep for the remaining 6 min.

135 felt really good and I was dropping under it a little better than usual

Metcon:
3 rounds

1min- Shoulder to overhead 95lbs
1min- DU
1min- Rest


Rd1
S2OH- 20
DU- 21

Rd2
S2OH- 21
DU- 16

Rd3
S2OH- 21
DU- 14
  Reply With Quote
Old 01-22-2014, 07:50 PM   #263
Michael Thomas
Member Michael Thomas is offline
 
Profile:
Join Date: Jul 2012
Location: Philadelphia  PA
Posts: 240
Re: Thomas Workout Log

Wed 1/22 Oly

3 high hang power snatches + 1 OHS + 1 snatch balance @ 70%

65
95
105 - Failed Snatch Balance
105 - Failed Snatch Balance
105 - Finally got the snatch balance
105 - 2 high hang snatches +1 OHS

Clean Pulls 3 sets x 3 reps @ 100% of Clean

205- I make good contact but the bar gets away from me

1 Front Squat + 2 Split Jerks @ 75-85% of C&J Max

95
135
155- 79%
165- 84%
165- 84%

Good Mornings:
3 sets of 5


95lbs
  Reply With Quote
Old 01-23-2014, 05:15 PM   #264
Michael Thomas
Member Michael Thomas is offline
 
Profile:
Join Date: Jul 2012
Location: Philadelphia  PA
Posts: 240
Re: Thomas Workout Log

1/23- Level 2

- ME Bench Press
265lbs

- Pendlay Row 3 x 12 @ HVY
then
Chinups 3 x 3 / 6 (weight lightly if easy)

Pendlay Row- 135lbs
Chin Ups- +45, +55, Body weight


- 50 Pull-ups; for time:

4:43 This was horrible! The first 25 was no problem. Once I got to 30 I could only do 2 at a time. I need to work on this.
  Reply With Quote
Old 01-26-2014, 04:14 PM   #265
Michael Thomas
Member Michael Thomas is offline
 
Profile:
Join Date: Jul 2012
Location: Philadelphia  PA
Posts: 240
Re: Thomas Workout Log

1/24 Friday Oly

High Hang Power Clean
Power Jerk
Hang Clean (1/2 Squat)
Split Jerk
Full Squat Clean from the floor
Split Jerk

Work up to 75% and do 3 sets at 75%.

145lbs

Snatch Dead Lifts

145lbs x 3 sets x 5 reps

I got a stomach virus when I got home from oly and did not leave my apt all weekend.

1/25- Off (sick)
1/26- Off (sick)
  Reply With Quote
Old 02-12-2014, 11:01 AM   #266
Michael Thomas
Member Michael Thomas is offline
 
Profile:
Join Date: Jul 2012
Location: Philadelphia  PA
Posts: 240
Re: Thomas Workout Log

I have been slacking on this.

I was in Key West and didn't work out at all from 2/2 to 2/9

Monday 2/10

Overhead Squat Prep
4 Rounds; not for time:
12 GHD Situps
15 Pushups

- ME Overhead Squat- 195lbs (10lb PR)

- BB Front Rack Lunges 4 x 10 (each leg) 95lb
then
BB Bent-Over Row 4 x 10 w pause 95lb

- GHR (Accumulate 35 total) - I used a band for these
  Reply With Quote
Old 02-12-2014, 11:03 AM   #267
Michael Thomas
Member Michael Thomas is offline
 
Profile:
Join Date: Jul 2012
Location: Philadelphia  PA
Posts: 240
Re: Thomas Workout Log

2/11

15:00 Group Dynamic Warmup
(that includes Pistol Progressions)

- 12:00 EMOM
1 Snatch @ 85%- 135lbs (87%) Full squat snatch and some were a little higher but I have never gotten that low with that weight

- 15:00 AMRAP
10 Burpees
20 Alt Pistols
30 Push Press @ 75 - 3 rds + 2 burpees
  Reply With Quote
Old 02-13-2014, 12:57 PM   #268
Michael Thomas
Member Michael Thomas is offline
 
Profile:
Join Date: Jul 2012
Location: Philadelphia  PA
Posts: 240
Re: Thomas Workout Log

2/12- Oly

Hang Snatch

3 sets x 3 reps
3 sets x 2 reps

95 x 3 sets x 3 reps
105 x 3 sets x 2 reps

Felt a lot better and was landing more stable

Clean and Jerk

5 sets of 2
3 sets of 1

115, 135, 145, 145, 155 x 2 reps
165, 165, 175 x 1 reps
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
J.R. Thomas Justin Z. Smith Community 2 06-22-2011 05:52 PM
Mike Thomas Brown vs. Jose Aldo... Mike Kerce CrossPit 7 08-22-2009 05:40 AM
Chris Thomas' Log Chris J Thomas Workout Logs 5 09-02-2008 08:46 AM
Thomas - Charlotte Thomas Covington Workout Logs 3 08-27-2008 05:49 PM
Thomas Plummer books... Tim Weaver Running a CrossFit Facility 1 06-26-2007 01:30 PM


All times are GMT -7. The time now is 03:54 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.