Soldato
There is nothing fun about a cardio wod like that!
Ronski's Training Log
- Thread starter ronski
- Start date
You are right - with the heavy deads the day before and that cardio wod left me empty for today. So no gym.
This morning I went down for the Olympic Class
Warm Up
Crossover Symmetry - Activation
500m Row
10 Inch Worms
1 20m Duck Walk
15 Air Squats
1 20m Bear Crawl
20 Hip Extensions
20 Shoulder Passes
20 Plank Up Downs
- Wrist Mobility
- Mid Back Mobility
- Hip Mobility
Clean Technique
A. 3 Position Clean Pull
(up and down) x 6 - @40kg for all
B. Power Clean + Full Squat Clean + Front Squat + Split Jerk
(1+1+1+1) x 6 - 1@40kg, 1@45kg, 2@50kg, 1@55kg, 1@60kg
C. Push Press + Push Jerk + Split Jerk
(1+1+1+1) x 6
1@40kg, 1@45kg, 2@50kg, 1@55kg, 1@60kg
So a little heavier than my previous session.
Finished off with
Full Clean and Jerk @75kg - solid and a PB (up from 70kg) - nothing to write home about as I have a power clean and a push press both at 85kg just not strung them together before. So will look for an 80kg attempt next time.
Overall a really fun class with plenty of time to recover between each complex and to really focus on improving ones technique.
Cool Down
Crossover Symmetry - Plyo Program
Warm Up
Crossover Symmetry - Activation
500m Row
10 Inch Worms
1 20m Duck Walk
15 Air Squats
1 20m Bear Crawl
20 Hip Extensions
20 Shoulder Passes
20 Plank Up Downs
- Wrist Mobility
- Mid Back Mobility
- Hip Mobility
Clean Technique
A. 3 Position Clean Pull
(up and down) x 6 - @40kg for all
B. Power Clean + Full Squat Clean + Front Squat + Split Jerk
(1+1+1+1) x 6 - 1@40kg, 1@45kg, 2@50kg, 1@55kg, 1@60kg
C. Push Press + Push Jerk + Split Jerk
(1+1+1+1) x 6
1@40kg, 1@45kg, 2@50kg, 1@55kg, 1@60kg
So a little heavier than my previous session.
Finished off with
Full Clean and Jerk @75kg - solid and a PB (up from 70kg) - nothing to write home about as I have a power clean and a push press both at 85kg just not strung them together before. So will look for an 80kg attempt next time.
Overall a really fun class with plenty of time to recover between each complex and to really focus on improving ones technique.
Cool Down
Crossover Symmetry - Plyo Program
Warm Up
Crossover Symmetry Activation
15 Cal Assault Bike
10 Inch Worms
20 Air Squats
40 Banded Lunges
40 Banded Side Steps
20 Hip Extensions
20 Shoulder Passes
Wrist Mobility
Hip Mobility
Front Squat - 1RM Max Effort
Bar x 10
40kg x 5
50kg x 5
60kg x 3
80kg x 2
90kg x 1
100kg x 1
110kg x 1 (smooth)
120kg x f - got out of the hole but slight forward rotation on drive up and I lost it - EDIT- posted the lift attempt on Instagram
120kg x f - out of whole but again lost forward
Was very close with the first attempt and in the end a bit disappointed but I feel I can get it next time around. As punishment:
5 x5 Front Squat @60kg min 3 sec pause at the bottom of each rep
Nasty in the last 2 sets.
Cool Down
Crossover Symmetry - Iron Scap Program
Crossover Symmetry Activation
15 Cal Assault Bike
10 Inch Worms
20 Air Squats
40 Banded Lunges
40 Banded Side Steps
20 Hip Extensions
20 Shoulder Passes
Wrist Mobility
Hip Mobility
Front Squat - 1RM Max Effort
Bar x 10
40kg x 5
50kg x 5
60kg x 3
80kg x 2
90kg x 1
100kg x 1
110kg x 1 (smooth)
120kg x f - got out of the hole but slight forward rotation on drive up and I lost it - EDIT- posted the lift attempt on Instagram
120kg x f - out of whole but again lost forward
Was very close with the first attempt and in the end a bit disappointed but I feel I can get it next time around. As punishment:
5 x5 Front Squat @60kg min 3 sec pause at the bottom of each rep
Nasty in the last 2 sets.
Cool Down
Crossover Symmetry - Iron Scap Program
Last edited:
Wasn't able to log yesterday - though I did work out:
Warm Up
Crossover Symmetry Activation
15 Cal Assault Bike
10 Inch Worms
20 Air Squats
40 Banded Lunges
40 Banded Side Steps
20 Hip Extensions
20 Shoulder Passes
Wrist Mobility
Hip Mobility
I was going to the scheduled class WoD - but the coaches asked me to join them in this weeks "Monday Monster Mash" - oh lord...
WoD - with a running clock
21 - 15 - 9
Strict L-Sit Pull Ups (I scaled to ring rows)
Strict Hand Stand Push Ups (I scaled to Pike Push Ups)
Squat Cleans @60kg (I went 50kg) - absolute killer after all the front squats the day before
Rest 5 mins
2 Rounds of:
40meter Overhead Walking Lunges @50kg (I scaled to 30kg plate)
40 GHD Situps (I scaled to Ab Mat Situps)
(The second round of lunges was effectively max effort)
Rest 5mins
Then 4 rounds of
Run 400m
20 Wall Balls @20lbs
10 American Kettlebell Swings @70lbs
Result
WoD 1 - 15min 55 secs
WoD 2 - 33min 38 secs
WoD 3 - Enough - my knee was hurting from the lunges so watched the guys finish off the workout out with times between 68min - 80mins. Yuck
Cool Down
Crossover Symmetry - Recovery program
Warm Up
Crossover Symmetry Activation
15 Cal Assault Bike
10 Inch Worms
20 Air Squats
40 Banded Lunges
40 Banded Side Steps
20 Hip Extensions
20 Shoulder Passes
Wrist Mobility
Hip Mobility
I was going to the scheduled class WoD - but the coaches asked me to join them in this weeks "Monday Monster Mash" - oh lord...
WoD - with a running clock
21 - 15 - 9
Strict L-Sit Pull Ups (I scaled to ring rows)
Strict Hand Stand Push Ups (I scaled to Pike Push Ups)
Squat Cleans @60kg (I went 50kg) - absolute killer after all the front squats the day before
Rest 5 mins
2 Rounds of:
40meter Overhead Walking Lunges @50kg (I scaled to 30kg plate)
40 GHD Situps (I scaled to Ab Mat Situps)
(The second round of lunges was effectively max effort)
Rest 5mins
Then 4 rounds of
Run 400m
20 Wall Balls @20lbs
10 American Kettlebell Swings @70lbs
Result
WoD 1 - 15min 55 secs
WoD 2 - 33min 38 secs
WoD 3 - Enough - my knee was hurting from the lunges so watched the guys finish off the workout out with times between 68min - 80mins. Yuck
Cool Down
Crossover Symmetry - Recovery program
Quads feeling a little tender today. Still went back for some more
Warm Up
Crossover Symmetry - Activation
500m Row
10 Inch Worms
1 20m Duck Walk
15 Air Squats
1 20m Bear Crawl
20 Hip Extensions
20 Shoulder Passes
20 Plank Up Downs
- Wrist Mobility
- Mid Back Mobility
- Hip Mobility
Strength - Push Press - Deload Week (4 x 3 @60%)
Bar x 10
30kg x 5
40kg x 5
52.5kg x 3
52.5kg x 3
52.5kg x 3
52.5kg x 3
Z-Press
4 x 10 @25lb Dumbbells
WOD
20 min AMRAP
30 Double Unders or 90 Single Unders
20 Burpees
30 Alternating Dumbell Snatch - scaled to 45lbs
20 Abmat Situps
30 American Kettlebell Swings @24kg
Result = 354 reps (2 rounds + skipping + burpees + DB Snatch +14 sit ups)
Tough tough work. I feel I have earned a rest day tomorrow.
Cool Down
Crossover Symmetry - Iron Scap Program
Warm Up
Crossover Symmetry - Activation
500m Row
10 Inch Worms
1 20m Duck Walk
15 Air Squats
1 20m Bear Crawl
20 Hip Extensions
20 Shoulder Passes
20 Plank Up Downs
- Wrist Mobility
- Mid Back Mobility
- Hip Mobility
Strength - Push Press - Deload Week (4 x 3 @60%)
Bar x 10
30kg x 5
40kg x 5
52.5kg x 3
52.5kg x 3
52.5kg x 3
52.5kg x 3
Z-Press
4 x 10 @25lb Dumbbells
WOD
20 min AMRAP
30 Double Unders or 90 Single Unders
20 Burpees
30 Alternating Dumbell Snatch - scaled to 45lbs
20 Abmat Situps
30 American Kettlebell Swings @24kg
Result = 354 reps (2 rounds + skipping + burpees + DB Snatch +14 sit ups)
Tough tough work. I feel I have earned a rest day tomorrow.
Cool Down
Crossover Symmetry - Iron Scap Program
Got caught up at work so couldn't get down to catch the Class so ended up doing "homework" in my garage gym
Warm Up
Crossover Symmetry Activation
10 Cal Ski
10 Cal Row
10 Cal Assault Bike
10 inch worms
20 hip extensions
10 GHD sit ups
20 shoulder passes
12 single leg deadlifts @16kg
10 lying leg overs
- wrist mobility
- hip mobility
Deadlifts
Bar x 10
70kg x 5
100kg x 5
110kg x 4
120kg x 3
140kg x 2
150kg x 1
160kg x 5 (Goal was 4+ - so made it and a PB for reps at this weigh)
WoD
For time
21 - 15 - 9
Thrusters @40kg
GHD Situps
Time - 8min 30secs - what a miserable workout to do on your own. After the first set of thrusters I was pretty much over it, anyway getting better at thrusters wish I could say the same about GHD situps.
Cool Down
Crossover Symmetry - Plyo Program
A few pics of todays exploits
Warm Up
Crossover Symmetry Activation
10 Cal Ski
10 Cal Row
10 Cal Assault Bike
10 inch worms
20 hip extensions
10 GHD sit ups
20 shoulder passes
12 single leg deadlifts @16kg
10 lying leg overs
- wrist mobility
- hip mobility
Deadlifts
Bar x 10
70kg x 5
100kg x 5
110kg x 4
120kg x 3
140kg x 2
150kg x 1
160kg x 5 (Goal was 4+ - so made it and a PB for reps at this weigh)
WoD
For time
21 - 15 - 9
Thrusters @40kg
GHD Situps
Time - 8min 30secs - what a miserable workout to do on your own. After the first set of thrusters I was pretty much over it, anyway getting better at thrusters wish I could say the same about GHD situps.
Cool Down
Crossover Symmetry - Plyo Program
A few pics of todays exploits
Warm Up
Crossover Symmetry - Activation
500m Row
10 Inch Worms
1 20m Duck Walk
15 Air Squats
1 20m Bear Crawl
20 Hip Extensions
20 Shoulder Passes
20 Plank Up Downs
- Wrist Mobility
- Mid Back Mobility
- Hip Mobility
"Friday Frenzy" WoD
For Time
Run 400m
33 - 27 - 21 - 15 - 9
Dumbell Thrusters @35lbs (scaled to 30lbs)
Toes to Bar (scaled to lying leg raise)
Box Jumps @24"
Run 400m
Time = 33min 50 secs
Well that was one way to start the weekend. Was interesting to try and run the last 400m in 42c with my glutes totally smoked from all the box jumps and thrusters - was more of a slow shuffle - LOL
Cool Down - Crossover Symmetry - Iron Scap Program
Crossover Symmetry - Activation
500m Row
10 Inch Worms
1 20m Duck Walk
15 Air Squats
1 20m Bear Crawl
20 Hip Extensions
20 Shoulder Passes
20 Plank Up Downs
- Wrist Mobility
- Mid Back Mobility
- Hip Mobility
"Friday Frenzy" WoD
For Time
Run 400m
33 - 27 - 21 - 15 - 9
Dumbell Thrusters @35lbs (scaled to 30lbs)
Toes to Bar (scaled to lying leg raise)
Box Jumps @24"
Run 400m
Time = 33min 50 secs
Well that was one way to start the weekend. Was interesting to try and run the last 400m in 42c with my glutes totally smoked from all the box jumps and thrusters - was more of a slow shuffle - LOL
Cool Down - Crossover Symmetry - Iron Scap Program
Soldato
That is a bit of a beast my friend! Good Effort
Thanks mate - those metcons were exhausting so took yesterday off and went to the gym later in the evening for maximum recovery before the following:
Warm Up
Crossover Symmetry activation
10 Inch Worms
20 Air Squats
10 Hip Extensions
20 Shoulder Passes
20 Air Squats
Hip Mobility
Wrist Mobility
1RM Front Squat
Bar x 10
40kg x 5
60kg x 3
70kg x 1
80kg x 1
90kg x 1
100kg x 1
110kg x 1
120kg x 1 - Had 2 fails on this last week and nailed it first time for a PB very very happy
here is the lift:
122.5kg - f - went down to fast and lost it in the hole. Enough
Mini WoD
4 min Tabata on the Assault Bike - 68 calories
Cool Down
Crossover Symmetry Iron Scap Program
Warm Up
Crossover Symmetry - activation
50 Double Unders (or attempts lol)
20 Shoulder Passes
10 Strict Pull Ups - broken into singles
10 Hip Extensions
10 Jump Squats
20 Plank Up/Downs
10 Push Ups
- wrist mobility
- mid back mobility
- hop Mobility
Skill
3 x 10 Toes 2 Bar/Knees to elbow
3 x 5 wall walks
5mins Push Up Practice
WoD
12min AMRAP
20 Cal Row
7 Hang Clean + Jerk @50kg
Result = 4 rounds and 20 cal row
Really happy with that workout - first time in a while I was able to push 50kg over head without any discomfort, could have pushed a tiny bit harder in rounds 2 and 3 to complete the last 7 reps and get 5 rounds. Next time.
Cool Down
Corss Over Symmetry - Recovery
Crossover Symmetry - activation
50 Double Unders (or attempts lol)
20 Shoulder Passes
10 Strict Pull Ups - broken into singles
10 Hip Extensions
10 Jump Squats
20 Plank Up/Downs
10 Push Ups
- wrist mobility
- mid back mobility
- hop Mobility
Skill
3 x 10 Toes 2 Bar/Knees to elbow
3 x 5 wall walks
5mins Push Up Practice
WoD
12min AMRAP
20 Cal Row
7 Hang Clean + Jerk @50kg
Result = 4 rounds and 20 cal row
Really happy with that workout - first time in a while I was able to push 50kg over head without any discomfort, could have pushed a tiny bit harder in rounds 2 and 3 to complete the last 7 reps and get 5 rounds. Next time.
Cool Down
Corss Over Symmetry - Recovery
Warm Up
Crossover Symmetry - activation
50 Double Unders (or attempts lol)
20 Shoulder Passes
10 Strict Pull Ups - broken into singles
10 Hip Extensions
10 Jump Squats
20 Plank Up/Downs
10 Push Ups
20 Air Squats
- wrist mobility
- mid back mobility
- hip Mobility
Strength - 1RM Push Press
Bar x 10
30kg x 5
40kg x 5
50kg x 3
60kg x 1
70kg x 1
80kg x 1 (Heaviest so far this cycle - it flew up)
89kg x 1 Got it for a PB! That is a 4kg improvement since the last test on 7th April
Really happy to hit that and a good checkpoint as I work towards that elusive 100kg Clean and Jerk
WoD
For Time
150 Single Unders
10 - 9 -8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Push Press @50kg
Pull Ups - subbed for Ring Rows -
150 Single Unders
Time = 12min 09 secs
That was a big volume of push presses! And the round of 7 was challenging - my goal was to not drop the bar in the push press in lieu of doing ring rows and I made it through
Cool Down
Crossover Symmetry - Plyo program
Crossover Symmetry - activation
50 Double Unders (or attempts lol)
20 Shoulder Passes
10 Strict Pull Ups - broken into singles
10 Hip Extensions
10 Jump Squats
20 Plank Up/Downs
10 Push Ups
20 Air Squats
- wrist mobility
- mid back mobility
- hip Mobility
Strength - 1RM Push Press
Bar x 10
30kg x 5
40kg x 5
50kg x 3
60kg x 1
70kg x 1
80kg x 1 (Heaviest so far this cycle - it flew up)
89kg x 1 Got it for a PB! That is a 4kg improvement since the last test on 7th April
Really happy to hit that and a good checkpoint as I work towards that elusive 100kg Clean and Jerk
WoD
For Time
150 Single Unders
10 - 9 -8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Push Press @50kg
Pull Ups - subbed for Ring Rows -
150 Single Unders
Time = 12min 09 secs
That was a big volume of push presses! And the round of 7 was challenging - my goal was to not drop the bar in the push press in lieu of doing ring rows and I made it through
Cool Down
Crossover Symmetry - Plyo program
Warm Up
Crossover Symmetry - activation
50 Double Unders (or attempts lol)
20 Shoulder Passes
10 Strict Pull Ups - broken into singles
10 Hip Extensions
10 Jump Squats
20 Plank Up/Downs
10 Push Ups
20 Air Squats
- wrist mobility
- mid back mobility
- hip Mobility
EMOM 12 mins
1 Power Clean
1 Squat Clean
1 Push Press
1 Split Jerk
1 Cluster
Increase weight every 4mins - 50kg, 55kg, 59kg
Tough EMOM - last couple of rounds were hard hard work
WoD
4 Rounds for Time
9 Deadlifts @90kg
15 Bar Facing Burpees
21 Thrusters @45lbs
Time - 15min 3secs
Really tough - but good news definitely getting better at thrusters. My poor quads after all of this.
Cool Down
Crossover Symmetry - Iron Scap Program
Crossover Symmetry - activation
50 Double Unders (or attempts lol)
20 Shoulder Passes
10 Strict Pull Ups - broken into singles
10 Hip Extensions
10 Jump Squats
20 Plank Up/Downs
10 Push Ups
20 Air Squats
- wrist mobility
- mid back mobility
- hip Mobility
EMOM 12 mins
1 Power Clean
1 Squat Clean
1 Push Press
1 Split Jerk
1 Cluster
Increase weight every 4mins - 50kg, 55kg, 59kg
Tough EMOM - last couple of rounds were hard hard work
WoD
4 Rounds for Time
9 Deadlifts @90kg
15 Bar Facing Burpees
21 Thrusters @45lbs
Time - 15min 3secs
Really tough - but good news definitely getting better at thrusters. My poor quads after all of this.
Cool Down
Crossover Symmetry - Iron Scap Program
Really sore quads from yesterday....
Warm Up
5min Assault Bike
Cross over symmetry - activation
20mins foam rolling - quads, IT Band, back, ankle cords
Lying Leg Overs - 10 each side
Hip Mobility
Wrist Mobility
1RM Clean and Jerk
Bar - 3 x clean and 3 sec pause at bottom of squat
40kg 3 x clean and 3 sec pause at bottom of squat
40kg x 1 - ok
50kg x 1 - ok
60kg x 1 - ok
70kg x 1 - ok
79kg x 1 - ok - not much a dip on the push jerk but strong and a PB
81.5kg x f - bar moved away from me on the jerk
81.5kg x 1 - power cleaned up and then push pressed - PB not really a classic clean and jerk but there you go.
Cool Down
Crossover Symmetry - Plyo program
Warm Up
5min Assault Bike
Cross over symmetry - activation
20mins foam rolling - quads, IT Band, back, ankle cords
Lying Leg Overs - 10 each side
Hip Mobility
Wrist Mobility
1RM Clean and Jerk
Bar - 3 x clean and 3 sec pause at bottom of squat
40kg 3 x clean and 3 sec pause at bottom of squat
40kg x 1 - ok
50kg x 1 - ok
60kg x 1 - ok
70kg x 1 - ok
79kg x 1 - ok - not much a dip on the push jerk but strong and a PB
81.5kg x f - bar moved away from me on the jerk
81.5kg x 1 - power cleaned up and then push pressed - PB not really a classic clean and jerk but there you go.
Cool Down
Crossover Symmetry - Plyo program
Warm Up
Crossover Symmetry - Activation
Row 500m
10 Wall Squats
20 Good Mornings (with PVC Pipe)
10 Hip Extensions
6 Ring Rows
12 Push Ups
10 Inch Worms
20 Shoulder Passes
wrist mobility
mid mobility
mid back mobility
Strength - following 1RM Front Squat - new Squat Cycle has started
Warm Up
bar x 10
50kg x 6
A) Box Squats
10 sets of 2 reps @50% of 1RM (70kg for me) - 2 reps every 45 seconds
<that was no messing a tough set>
B)
3 x 10 lunges wtih 10kg plate over heads (each leg)
3 x 15 hip extension with 10kg plate
<again tough work - each round 1 set of lunges and 1 set of hip extensions>
WoD
3 Rounds for Time
15 GHD Situps
10 Front Squats @60kg
4 x 25m shuttle runs
Time - 7min 18 secs
That workout took a lot of mental fortitude to not drop the bar during the sets of Front Squats (otherwise an extra clean would have been needed) I was able to do this and complete each set of front squats unbroken. I have come a long way with that exercise as I recall not so long ago it was breaking me to do a set of 7 front squats at 50kg in a WoD. Very happy with this small win.
Cool Down
Crossover Symmetry - Iron Scap program
Crossover Symmetry - Activation
Row 500m
10 Wall Squats
20 Good Mornings (with PVC Pipe)
10 Hip Extensions
6 Ring Rows
12 Push Ups
10 Inch Worms
20 Shoulder Passes
wrist mobility
mid mobility
mid back mobility
Strength - following 1RM Front Squat - new Squat Cycle has started
Warm Up
bar x 10
50kg x 6
A) Box Squats
10 sets of 2 reps @50% of 1RM (70kg for me) - 2 reps every 45 seconds
<that was no messing a tough set>
B)
3 x 10 lunges wtih 10kg plate over heads (each leg)
3 x 15 hip extension with 10kg plate
<again tough work - each round 1 set of lunges and 1 set of hip extensions>
WoD
3 Rounds for Time
15 GHD Situps
10 Front Squats @60kg
4 x 25m shuttle runs
Time - 7min 18 secs
That workout took a lot of mental fortitude to not drop the bar during the sets of Front Squats (otherwise an extra clean would have been needed) I was able to do this and complete each set of front squats unbroken. I have come a long way with that exercise as I recall not so long ago it was breaking me to do a set of 7 front squats at 50kg in a WoD. Very happy with this small win.
Cool Down
Crossover Symmetry - Iron Scap program
Short and sweet conditioning workout today - after all the barbell work yesterday I was grateful to be bodyweight only
Each round is a 3Min AMRAP
Row 300m
Max Burpees
Rest 1min
3Min AMRAP
Row 300m
Max Burpees
Rest 1min
Ski 300m
Max ab mat sit ups
Rest 1min
Ski 300m
Max ab mat situps
Scored by total burpees+situps
Result - 25+21+45+36 = 127 reps
Each round is a 3Min AMRAP
Row 300m
Max Burpees
Rest 1min
3Min AMRAP
Row 300m
Max Burpees
Rest 1min
Ski 300m
Max ab mat sit ups
Rest 1min
Ski 300m
Max ab mat situps
Scored by total burpees+situps
Result - 25+21+45+36 = 127 reps
Last edited:
Soldato
Good lifting mate!
Thanks mate! Are you back into training ?
Soldato
Ohhhh yes - with a bang. Had a great week off and now I am more hungry for it than ever!
Good on you, will check your log
Warm Up
Crossover Symmetry - Activation
Assault Bike 20cals
10 Wall Squats
20 Good Mornings (with PVC Pipe)
10 Hip Extensions
6 Ring Rows
12 Push Ups
20 Shoulder Passes
wrist mobility
mid mobility
mid back mobility
Strength
Floor Press
10min EMOM
2 @65% (60kg) - first time I bench press in a few months. Felt ok
WoD
10 Min AMRAP
1 Squat Clean @ 90% (70kg for me)
8 Pull Ups
24 Double Unders (72 single unders for me)
Result = 5 rounds 1 squat clean and 5 pull ups
Really happy with my ability to grind my way through a decent amount of pull ups after being on the rings rows for last few months
Cash out
100 Banded Push downs
Cool Down
Crossover Symmetry Plyo program