Mixed bag - Crossfit/Stronglifts/Spin

Back from holiday - back at it. Feels like starting again!!!

First day back at it from holidays.......

Conditioning Row - 3 mins on / 90 seconds off - 3 rounds - max calories - 60/59/58 - Straight into Row 20 seconds on/40 off - 7 rounds- 9/8/8/8/7/7/8 cals.

Lifting - Hang Squat cleans - 2 lifts every 2 minutes - 80% of 1RM - 65kg for 8 rounds - long time since I hand squat cleaned so fairly sure this was 80% of my 1RM from a while back - need to re-test this sometime.

T2B - 20% of your max set every 30 seconds for 10 minutes - max set for me is 5 - so I did 2 reps for first 5 rounds, then singles for next 15 rounds.

Good to be back at it
 
Sunday Night

Conditioning
  • 9 Min - Max distance Row but every 90 seconds - 9 burpees. Start with Burpees,
  • 2 mins rest then into
  • 9 Min - Max distance Ski but every 90 seconds - 9 burpees. Start with Burpees
Yuck - That was hard going - row was ok - completed 1348m total. Ski was horrible, really felt like nothing in my arms at all doing the burpees every 90 seconds. Complete 1180m.

Then lifting

10 min EMOM - 3 Touch and Go Power Cleans @ 75/80% of 1RM.

Did 3 sets at 60kg and 7 sets at 62.5kg. Need to work on the bring the back out of the rack onto my legs for the touch and go - ended up with massively bruised legs!

Then 5 mins for heavy single - hit 70/72.5/75/77.5 and 80kg - not to bad as my PR is 82kg.
 
Tuesday

Conditioning
  • 2 mins max cal assault bike straight into
  • 1 min max Double unders
5 Rounds - no rest/breaks

Total Cals - 143
Did 90 single unders every rounds and got 8-10 doubles in there as well. Managed 4 DU in a row which is a PR for me!!

Kind of enjoyed this one - I prefer a longer bike as I can pace it beftter

Lifting: power snatch

3 touch and go at 80% emom for 10 mins

40kg for 2 sets then 42.5kg for 8 set - all hit. 1RM was 50kg.

Work to a heavy single
45
47.5
50
52.5
55
57.5kg :eek::eek:
Failed 60kg twice - Still can't complain - 7.5kg PR!!

Felt good today - Calorie intake is up to around 3000 a day at the moment as I lost around 7lbs whilst away on holiday (go figure - All inclusive for 2 weeks and loose weight!)
 
Wednesday

Conditioning
  • 8 x 200m row - max efforts, 1 min off between sets.
38.4/38.7/38.8/38.9/38.6/39.3/39.2/38.8 seconds
  • T2B - 15% of your max set every 20 seconds for 10 mins......
So that's 1 rep for me as my max is 4 - Managed to hit 24 of 30 rounds. Still hard work for me but pushing on with them.
  • Core WOD - 20 situps with 15kg plate into 2 x 24kg kettlebells 40m chest high carry, then hollow rock hold remaining time - 3 mins x 3 rounds.
This hurt!

Back Squat Strength Bootcamp

Still in a crap place with my squats at the moment - getting back into them slowly.

10 reps @ 90kg
6 @ 95kg (was too far on my toes and nearly fell forward - supposed to be 10 reps)
1 @ 100kg
1 @ 105kg
1@ 107.5kg
Failed 110kg....

Not in a good place with them at the moment - but trying to remain positive and push on - they will come good soon!
 
Friday Night

Strength Complex - 1 Hang Squat Clean, 2 Front Squat, 1 Squat Clean
40/50/60/70kg - Happy with this - missed 75kg on 2nd front squat.

Conditioning - 2 mins on / 30 seconds transition to next round. Split up reps anyway you want with partner.

- Max Cal Bike
- 30kg Dumbell Squat Cleans
- Unison Situps
- 24kg Kettlebell Hang Snatch
- Ring Rows
- Rest

2 Rounds - Partner puked so we must have been pushing it!!!
 
Sunday Night

Conditioning.
  • 12 cals Ski
  • 12 cals bike
  • 12 down n ups
  • 12 x 8m shuttle runs.
X 4 rounds

In teams of 3, one round for partner 1, then immediately partner 2 goes, and as soon as they are done partner 3 goes and then back to partner 1. Doesn't look that bad on paper but holy cow, it was a tough one as it was just a total sprint job.

1st round 2.05
2nd round 2.21
3rd Round 2.46
4th Round 2.45

Lifting. - 1 pwr cln / 1 sq cln / 2 front sq complex

45/50/55/60/65/70/75kg - Happy with this as I missed 75kg for a similar complex on Friday.

Single Squat Clean - 80kg and then missed a bucket load at 85kg. But some good pointers from a couple of the coaches to work on.
 
Tuesday

Lifting

1 Power Snatch
1 Squat Snatch
2 OHS
complex

35/37.5/40/42.5/45/47.5 - failed 50kg on squat snatch a couple of times.

Single squat Snatch - 50kg/52.5kg/54kg (current PR) - bucket loads of fails at 55kg

Squat Homework done - Dropped weight back a bit as out of sorts with my squatting currently. Need to get volume back in again.

10 @ 85kg
10 @ 87.5kg
10 @ 90kg
8 @ 92.5kg
 
Wednesday

Conditioning - 3km row, every 500m do 40 DU (singles for me) - hard but solid pace - 15.05 total time. Fairly happy with this time as cap was 18 minutes.

Lifting - 10 Power Snatch - touch and go - 4 sets progressive weight.

10 reps @ 34kg
10 reps @ 38kg
10 reps @ 42kg
8 reps @ 45kg

Shoulders decided 6.20am for snatch is too early! (son's swim training on a Wednesday at 6am so I go to gym)
 
Squat Bootcamp

Trying to drag myself out of the back squat "funk" that i'm in currently. Need to eat more calories!

Better session tonight -

10 reps @ 92.5kg
10 reps @ 95kg
Singles @ 100/105 and 110kg.

Test week next week but I've been out of sorts with my squatting so don't see me threatening my 121kg PR.

Felt better tonight - slightly wider stance and really trying to stay as upright as possible and not let my chest drop/fall.
 
Thursday PT Session - Finally 3 kipping pull ups!:D:D:D:D:D

Not got a great push away from the bar yet to link them as I need to rekip again to get myself up but pleased to finally get some kipping pull ups (still can't do strict!)

Nice to finally get another small piece in the backpocket!
 
Friday

Went to partner with the wife but she ended up with a friend of hers so I worked with one of the top fit guys from our box....I knew it was going to hurt from the start!!

Partner on/ Partner off....90 second rounds x 4 each
  • 200m Ski
  • Max 30" box jump overs
Tough going after 3rd round as legs more wobbly and 30" box jump is a mental battle more than anything!!!

12 mins - split reps anyway you want between you both.
  • 10 reps - 2 x 20kg kettlebell cleans
  • 10 Burpee over Kettlebells
  • 10 Pull ups/Ring rows
Add 4 reps to everything each round.

Sweaty mess this one - Partner has super fast butterfly pullups so he did most of them and I did most of the burpees overs etc - we went out very fast and I started to pay for that after 8 minutes or so.....we did well and got into the round of 26 - did 26 kettlebell cleans and 13 burpee overs done at the cap. Most of all the partners in the class. Good working with someone who is a top end crossfitter, I always push myself but it's easy to see how much more the fit/fast guys have on top of that.

Sunday

Back Squat homework

I've upped my calories the last few weeks and numbers heading back up again.

10 @ 95kg
10 @ 97.5kg

3 @ 100kg
3 @ 105kg
3 @ 107.5kg

Testing week this week but I don't see a new 1RM getting set but will give it a go.
 
Monday

Conditioning - 7 mins - WOD1
  • 800m row
  • into max Burpee Box Jumps (24")
Offtt - row was fine - done in around 3.20, managed 33 BBJ in the cap.

WOD2 - 7 Mins
  • 20 on/40 off - Max Assault Bike Cals.
Just pure pain from round 4 onwards.....Managed 84 cal total.

Then it was supposed to be T2B EMOM etc but I've got a niggle in my shoulder/tricep so instead I did

5 15kg Ball slams
5 Air Squats

Alternate each one every 20 seconds for 10 minutes!
 
Tuesday

Lifting

Squat Snatch
  • 85% of 1RM - 1 lift every 90 seconds - 10 rounds.
Then work to a heavy single.

Did 45kg as my 1RM is still stuck at 54kg. Hit all 10 rounds, one lift I did end up on my knees with the bar above my head but stood it up so I counted it! :p:p

Then hit 47.5kg/50kg/52.5kg and missed 4 or 5 at 55kg.......still stuck. Bar is high enough but maybe a bit soft in my arms locking it out.

Conditioning
  • 3 mins max Cal Ski
  • 3 Min max 50kg ball cleans
  • 3 Mins max cal row
  • 2 mins max Cal Ski
  • 2 Min max 50kg ball cleans
  • 2 Mins max cal row
  • 1 mins max Cal Ski
  • 1 Min max 50kg ball cleans
  • 1 Mins max cal row
Minging.......no rest and just a sweaty one. I really struggled with the Ball Cleans. Just nothing in my legs to help "pop" it up.

Anyway 51 Cals, 24 Cals, 11 cals Ski / 14, 5, 3 Ball Cleans (rubbish) / 47, 30, 17 Row Cals. - Total 229 reps.
 
Back Squat Test Night

Went into this not expecting too much due to holidays and nearly 3 weeks missed squatting, and being a bit out out of sorts with my squatting....Current 1RM 121kg

Warmed up and hit singles at 100kg/105kg/110kg/115kg/120kg. Decided to give 122.5kg a go despite having a battle with 120kg!

Managed to get it at 122.5kg. Pretty happy with this as I wasn't expecting a PR. Tried 125kg but head wasn't in it.

On to the next block of squat training and hopefully a full block and some good progress.
 
Thursday

Weekly Comp WOD 8 min cap.
  • 8 x 42.5kg Thrusters
  • 24 Double Unders
Yuck - Ended up doing 48 Single unders. Cost me a bit of time but struggled with the Thrusters after last nights squats!!

4 Rounds, 8 Thrusters and 34 Singles.

3 x 10 GHD
Farmers Carries etc
 
Saturday

Conditioning
  • 250m row - 49 seconds
  • 1 min rest
  • 500m - 1 min 44 seconds
  • 1 min rest
  • 250m - 51 seconds
  • 1 min rest
  • 500m -1 min 45 seconds
  • 1 min rest
  • 250m - 51 seconds
  • 1 min rest
  • 500m - 1 min 46 seconds
Out on the lash at the Races later today so just a bit of work this morning as short on time.
 
Monday

Conditioning - EMOM
  • 1st minute - 10 cal ski
  • 2nd minute - 10 cal row
  • 3rd minute - 10 burpees
  • 4th minute - 11 Cal Ski
  • 5th minute - 11 cal row
  • 6th minunte - 10 burpees
So add a cal to the ski & row every time but burpees stay the same. Keep going till you fail to complete the work in the minute.

Managed
10/10/10
11/11/10
12/12/10
13/13/10
14/14/10
15/15/10
Then managed 13 Cals on Ski before getting capped. Quite a gassy one this.....rest got less and less on the ski, burpees were ok but the ski got harder and harder. Paced first few rounds fine.

Squat Homework - 5 x 5 @ 100kg.
 
Squat Bootcamp

Moved to a 5 x 5 program for next block.

So
  • 5 @ 102.5kg
  • 5 @ 105kg
  • 5 @ 105kg
  • 5 @ 105kg
  • 5 @ 105kg

Heavy double at 110kg to finish.

Thursday PT Session

Mostly getting focused on gymnastics and core stuff. So included T2B work, Handstand walking up wall, L shaped hold using paralets, headstands etc.
 
Saturday

Weekly Comp WOD - Re-run 18.1

I was planning to do this again at some point in the year, earlier this year in the open I had to do high knees as I didn't have T2B - I have a few now (2 or 3) so gave it what I have. I set myself a target of 4 T2B per round.

8 - T2B
10 - 22.5kg Hang Clean and Press KB
14 Cal Row

16 min cap.

5 rounds complete + 8 high Knees + 10 DB

(First 2 rounds were 4 T2B, 3rd was 3 T2B, 4th was 2TB and 6 High knee, 5th/6th Rounds was 8 high Knees)

Happy enough to get some T2B in there as I had none in 18.1 Open. A little disappointed as I lost a lot of time trying to get the 4 T2B in the 3rd/4th Rounds - got a bit frustrated and lost my rhythm.

Conditioning

10 x 250m runs - 50/48/47/45/45/45/45/45/45/45
 
Monday

Some longer endurance based workouts this week
  • 500m Row
  • 50 DU
  • 1 Round of Cindy
- 30min AMRAP:eek::eek:

- 500m row
- Mixture of singles and DU - some rounds were 100 singles, others were 10 DU and 80 singles, then 15 DU and 70 singles. I was trying to get DU in where possible.
- 5 blue banded pull ups
- 10 press ups
- 15 air squats

=6 rounds complete plus 287 metres row

Again not bad - time lost on the DU/Singles etc - not consistent enough yet but progress.

Lifting
  • 15 min EMOM - 85% of 1RM - 2 Squat Cleans every minute.
all at 65kg - Hit 28/30 reps. No time for heavy single as class starting (also legs wrecked from conditioning!!)

Need to retest my squat clean 1RM as not hit a heavy one for a while. Feeling a little better that I'm pulling/extending up the way with the bar instead of my poor form when the bar goes out in front of me.
 
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