Mixed bag - Crossfit/Stronglifts/Spin

Strength Bootcamp - Week 1

A new 6 week block (my 2nd) - weekly squatting and homework to be done at the weekends.

6 Weeks will be along the lines of sets of 5 this week, 3's the following, 1's after that and then 5,3,1 again.

So had to aim for 5 sets of 5 @ 90kg for me (this weight was 85% of my 1RM set last week plus 2.5kg) - complete ok - felt decent for a change!!
 
PT Session - Thursday

Not going to list all the bits but basically a strength workout including, dumbell rows, strict pullups (with band), bench press, shoulder press etc.
 
Friday Conditioning

Partners on/off
  • 8 Cal Bike
  • 10 Step Side Touch ups
  • 5 Drainer Lunges (basically a burpee, into an air squat into a lunge on each side counts as 1 rep)
10 mins AMRAP
  • 8 Cal Ski
  • 10 Hand Step ups
  • 10 15kg Ball slams
10 Min AMRAP

Into 30 min spin class
 
17 year old from our gym is European Crossfit Champ Teens - Superb work from him and he'll be back in the gym tomorrow like nothing has happened. Best thing is he works with the kids classes so both my kids are excited to be trained by a European champ!

Anyway - Squat Bootcamp homework today

Warm up - lots - then main sets was 10 reps (!!!) @ 75% of 1RM

So 3 x 10 @ 78kg for me. Not heavy but the 10 reps really start to hurt at the end!
 
Monday

3RM - Hang Power Clean

Arrghhhh - this one is starting to get in my head. I'm over thinking this too much. Being tall is not a good thing for this - stuck on my same 60kg for 3 reps. Need to find some practise time.

WOD - 20 seconds on/40 seconds off - 5 rounds
  • Max Cal Bike
  • 24" box jump or step overs
  • 50kg Hang Power Cleans
  • Down and Up's
  • T2B or High knee/straight legs
  • 9kg Wall Balls
Didn't look that bad on the board but got very gassy on the legs heading into 4th round.
 
Tuesday

More weakness work!

5RM Push Press - Did 5 @ 50kg and was happy with that. Having seen the workout I didn't want to force myself to try 55kg etc.

WOD - 25 min time cap.
  • 50 Step Ups (24")
  • 50 Jumping Pull Ups
  • 50 KB Swings (24kg)
  • 50 Walking Lunges
  • 50 Knee to Elbow or high knees
  • 50 Push Press (20kg)
  • 50 Ball Slams (15kg)
  • 50 Burpees
  • 50 DU (or step touch ups)
yeah well.....it happened.....Any order you wanted. Horrible towards the end. Probably made the mistake of leaving burpees to last but got through most of it ok, but ended up with KB swings and burpees last. Really on the limit at the end and I finished in 24:52.

Totally destroyed at the end.

Then 100 situps between 2 passing 15kg plate in 5mins. Think we got to 80.

Then did 10 mins work on my Hang Clean. Really need to focus on my jump/shrug as I'm still trying to pull the bar up rather than use the momentum of the jump to get it up.
 
Squat Bootcamp

Week 2 of the new 6 week block - last week's 5 sets of 5 reps to 6 sets of 3 reps tonight but adding 5kg from last weeks 5 reps (90kg) - so 95kg tonight.

Warm up

Bar x lots
30kg x 5
40kg x 5
60kg x 5
70kg x 5
80kg x 3
90kg x 3

Then 6 set of 3 @95kg. Not bad, a few bits of dodgy form but all dealt with ok overall. Happy with progress again this week and sticking to the program set by the head coach and numbers going up every week. Next week back to singles! 1RM
 
PT Session.

Mainly Core and grip strength work.

Dips 4 set x 8 reps with band to help
GHD Situps (first time!) 4 x 10
Plank 30 seconds on/off for 5 mins.
Farmers walk with 20kg dumbells x 2 LOTS!!! with 12 cal Assault bike between walks for 10 mins!!
 
Friday Conditioning

Partner Waterfall Workout - 15 min AMRAP
  • 10 Cals Assault Bike
  • 10 Down and Ups
  • 10 Box Step ups (24")
  • 10 15kg Ball Slams
  • 10 Jack-knife situps
  • 10 Ball Squats
  • 10 Ball Push Press
So basically first person goes and does bike, then 2nd bike, the 1st does bike & D&U etc etc - adding an exercise every round. So more rest but more work.....damn that was a sweaty one again. Got into the Ball squats round.

Then 30 mins of spin class.
 
Mini Work out as my son was at the Crossfit Kids class.
  • 4 x 8 reps dips (using a band to help)
  • 4 x 10 reps @ 15kg each side on low row
  • 5 x 5 reps EMOM - Straight leg lifts
  • Then 10 rounds of 20 seconds on / 40 seconds off - Assault bike - max out. Aimed for 100 cals over the 10 rounds and fell short with 95. Blew up with 2 to go!:p:p
 
Squat Bootcamp Homework.

3 sets of 10 @ 83kg. That's a 5kg increase from last weeks 10's. Happy with that. All progress in the right direction.
 
Monday

5RM Weighted Pull Up's - Or for us mere mortals, banded pull ups! Working on strict pullups with blue band.

WOD1 - Cindy- 4 Rounds (time cap 6 mins)
  • 5 Pull Ups (10 jumping pull ups for me)
  • 10 Press ups
  • 15 Air Squats
Then 9kg wall balls for the rest of the time

4 mins rest.

WOD2 - 6 Min
  • 35 Cal Assult Bike
Then 20kg Dumbell Snatch alternative arms.

4 mins rest.

WOD3 - 6 Mins
  • 1000m Row
Then max burpees for remaining time

Good workout this one for me - I'm much more endurance based than strength. Cindy is always a tough one but got it done and 24 Wallballs. WOD2 - smashed the bike (first off it in around 1:50) and got 53 snatches done. WOD3 - Again good row, just under 4 mins and got 30 burpees done.

Really happy with that today. So counting the reps after each one I had a score of 24+53+30 (107) which was fairly well up the board in the gym for me! Good sweaty session that one.
 
Tuesday

Feeling tired - training a lot recently and think it caught up a bit today on me.

3RM Front Squat

Not bad - squatting from the rack so built up to 3 @ 80kg. Went for 90kg but not there. Also I usually take a good bit longer warming up for squatting with more stretches but 15 mins to get this done was shorter than usual.

WOD - EMOM - 4 Rounds
  • 12 cal Ski
  • 12 Front Squats 50kg
  • 9 Burpee box jumps
  • 9 50kg slam balls - up to shoulder.
  • 20 High Knees
  • rest
Yuck - Ski was fine each round, front squats were horrible as I'm a fairly slow squatter so trying to get 12 in was never going to happen, 8,8,6,5, Got 8 each round in the burpee box jumps, 50kg slam was too much, dropped to 30kg. High knees were fine.

Sucked big time - rest was getting down to 10/15 seconds a round and struggled at the end to keep up.
 
Squat Bootcamp Week 3

Heavy Singles was the aim of tonight. Not 1RM territory but close. 92.5% of your 1RM for 8 singles.

Warmed up and then set about 8 singles @ 95kg. Did 7 of them @ 95, then last one at 100kg. Considering my 1RM is 102.5kg pretty happy with that.

Not looking forward to homework this week - 4 sets of 10 reps!!! (adding 2.5kg from last weeks 10's!!)
 
Thursday

Wasn't planning on going today but one of my clients cancelled on me so why not....

Strength - Max weight.
  • 3 Deadlift
  • 2 Hang Clean
  • 1 Push Press
arghhh - yuck - two of my worst movements in one complex. I knew 60kg on the Hang is still my limiting factor. Got the 60kg done, tried 65kg and got it done (finally!) and got 3 deads and 1 hang clean at 70kg. Chuffed to finally break through the 60kg barrier as it's been in my head for a while!

WOD1 - 8 min AMRAP
  • 12 deads
  • 9 hang cleans
  • 6 push press
  • 20 barhops
50kg for me. Yuck - real nasty one. A grind for 8 mins. Got 3 full rounds done plus deads in 4th. Horrible. Push press became the limiting factor for me. Long arms don't do you any favours on push press.

WOD2 - 8 Min AMRAP

3 on each, then 6 on each, then 9 etc etc
  • bike Cals
  • 20kg overhead ball slams
  • box step ups
Much more to my liking. Went pretty much round for round with another guy beside me and got full round of 15 done and buried myself on the bike to get 16 cals into the 18 round. Pleased with that.

Amazing how wrecked you feel after a total of 16 mins work!
 
Saturday Team WOD

Two grave errors made at the outset......supposed to be 3 man teams, I ended up in just a pair. Second error was picking the Assault bike for Calories part....... (Skier would have been better i think)

Waterfall - 40min AMRAP
  • 12 Cal Bike
  • 10 Box Step ups/Jump Ups (24")
  • 10 American KB Swings (20kg)
  • 10 Drainers
  • 10 Dumbbell Cleans (22.5kg)
Add 2 Reps at the end of the round.

Start with 1st man on bike, 2nd man on bike, then 1st man on bike and box, 2nd man on bike and box, 1st on bike,box,swings etc etc. Basically adding an exercise each time.

Our issue was less rest here, obviously in a 3 man team you get more time off but hey ho....

Tough slog for 40 mins as a pair but we got through the full setup twice (12's for everything the second time round). Good effort between us.

Core finisher at the end was 5 mins of alternative jackknife's 1,1,2,2,3,3,4,4 etc. That hurt bad.

Cheat meal tonight - Got a taste for a big juicy burger and fries! Been good all week!
 
Monday

Strength -

3RM Muscle Snatch - Not a favourite for me being 6ft 3 - no redip, no push etc. 40kg was my best about 2 months ago. Managed 50kg tonight so happy with that.

WOD1 - 8 Min EMOM
  • 8 Assault bike Cals
  • 8 35kg Muscle Snatch.
Yuck yuck yuck - This sucked big time. I could get the bike done in about 18/20 seconds but then getting on the bar was another 4/5 seconds so trying to aim to get 8 muscle snatch done was never going to happen. I always got the 8 on the bike but then only got 6,4,4,4,4,4,4,4 done on the snatch. Trying to leave myself at least 15 seconds of rest.

WOD2 - 8 Min EMOM
  • 8 Box Jump (24")
  • 8 Down and Up
This was ok actually - Step ups for me (due to dodgy knees) - and D&U's I kind of don't mind actually - sweaty and close to the time but usually got them done in 45 seconds. All done

WOD3 - 8 Min EMOM
  • 6 Dumbell Thrusters (20kg each side)
  • 6 T2B (or 12 high knees)
Horrible - I ended up going with a single 30kg dumbell due to a mix up with the dumbells. Managed the thrusters ok and high knees are never nice having to double them but got them all done in time.

Full on sweatfest tonight.
 
Tuesday

Gymnastic practice - anything you want. So I did a mini EMOM - 5 strict pull ups using blue band. 5 rounds. Then some skipping practice - not got double unders - just basic skipping practice at the moment.

WOD1 - 10 Min time cap.
  • 42 Single alt dumbell snatch (20kg)
  • 21 Burpee Box Jump overs (24")
  • 30 Single alt dumbell snatch (20kg)
  • 15 Burpee Box overs Jump
  • 18 Single alt dumbell snatch (20kg)
  • 9 Burpee Box overs Jump
I did burpee step ups overs instead of jumps. Partner on/off etc - Idea being helping with standards and motivation leading up to open etc - I Went 2nd, partner Andy is a proper Rx athlete and smashed this in 8.32. I dug REAL deep here and knew I would struggle a bit with the time cap but some great motivation from Andy, and really pushing me I finished in 9.52. Very chuffed with that. Without him, I don't think I would have pushed as hard.

WOD2 - 6 min Cap - 2 rounds.
  • 25 9kg Wall Balls
  • 50 Single arm Dumbell swings (20kg)
Yuck - I can wall ball ok but I'm slow so I knew I was up against this. Partner did around 5.40 so I knew completing this was going to be almost impossible. First round was ok but wall balls went to pot in the 2nd and got 25 swings done at the cap. Not bad.

Overall another tough couple of workouts. But having a good partner to motivate is really helpful.
 
Strength bootcamp. (back squat)

5's again tonight, week 4 of the program. 5kg on to your last sets of 5 that was week 1. So 90 < 95kg for me.

My numbers are all a bit "clumped" up at the moment with just starting out but 5 x 5 @ 95kg was done but it was very hard work tonight - some ropey form towards the last set but in the bag all the same!!
 
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