Ronski's Training Log

mrthingyx said:
Air squat?

And are you using the green band to assist your chinups?
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Basically a body weight squat

when I reach 30 reps the blood and lactate in the legs is beastly.

Yeh using a green coloured band to assist in chin ups (its the second thinnest). Usually when training chin ups not in a timed WoD I don't use bands and am doing negatives.
 
Warm Up
5 min Double Under Practice
Junk yard dog - 10 rounds
Over Under - 10 rounds
Hip Mobility

Strength
Back Squats (70%, 80%, 90% working sets)
Bar x 10
60kg x 8
90kg x 3
105kg x 3
117.5kg x 5 (felt really heavy this week, went down for rep 6 but was not getting back up)

Running drills

WoD
4 x 400m - max effort for each round
2 min rest between rounds
Best round = 1min 36 secs

Overall was a fun class. Got a few days off now as I am going to be travelling for work (interestingly back to the UK) - which means a lot of lifting when I get back.
 
Got to the hotel and their gym closed for two weeks :(

So for a quick workout after a long travel the day before I did 100 Burpees for time.

Result = 10min 50 secs

What a grind - was on course for sub 10mins but the last 20 were just a grinder. Happy to have finished however.
 
After an overnight flight and generally not much sleep over the last few days - got back into the gym this morning for a quick Overhead press session:

Warm up
Row 500m
Skip 5mins
Shoulder mobility

Overhead Press
Bar x 10
25kg x 5
30kg x 5

Working Sets
35kg x 3
40kg x 3
45kg x 10 (PB)

Assistance
25kg x 10 (5 sets)

The last assistance set was hard and I don't think I have been more humbled by a 25kg bar before
 
When you say "assistance" does this mean "dropset?"

I ask, because an assistance exercise for OHP is normally something like specific shoulder or leg work. Or rather, a pushpress being assistance for the jerk.

If you're doing 531 I'd suggest doing either single arm dumbell work or more specific isolation exercises as 'assistance'... just my two pence.
 
mrthingyx said:
When you say "assistance" does this mean "dropset?"

I ask, because an assistance exercise for OHP is normally something like specific shoulder or leg work. Or rather, a pushpress being assistance for the jerk.

If you're doing 531 I'd suggest doing either single arm dumbell work or more specific isolation exercises as 'assistance'... just my two pence.
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Yep - am doing 531. Usually the assistance work would be single arm stuff as you suggest - today I just wanted to crank through 50 reps at 50% of training max (aka Boring but Big)
 
ronski said:
Got to the hotel and their gym closed for two weeks :(

So for a quick workout after a long travel the day before I did 100 Burpees for time.

Result = 10min 50 secs

What a grind - was on course for sub 10mins but the last 20 were just a grinder. Happy to have finished however.
Click to expand...

just noticed this, masochist
 
dod said:
just noticed this, masochist
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LOL - they are programmed all the time and no one likes them. I thought I might as well get some practice in.

Anyhow - went back for a class this evening I had a heads up it wouldn't be heavy:

Warm Up
500m row
400m run
20m bear crawl, 20m crab walk, 20m Duck Walk
10 Shoulder Passes
6 Inch Worm
10 Med Ball Cleans
15 Back Extensions
400m run

Skill - To quote a phrase "Snatch Technique" for about 20mins

Work out
"Annie"
50 - 40 - 30 - 20 - 10
Double Under Skips (single unders x 3)
Ab Mat Situps

Seeing as I can barely string 2 or 3 Double unders I opted for single under skipping.

Result = 9min 23secs

So not super taxing this evening. Deadlift day tomorrow.
 
Another early morning class...

Warm Up
3min Double Under Practice
20 Walking Lunges
15 Air Squats
10 Back Extension
10 Wall Balls
10 Handstand Kick Ups
10 Shoulder Passes
10 Plank Up/Downs
Hip Mobility

Strength Deadlift
3x3 70% 80% 90%
Bar x 10
70kg x 8
100kg x 3
115kg x 3
130kg x 13 (2 Rep PB)

WoD
10 Min AMRAP
7 Front Squats @50kg
14 American Kettlebell Swings @24kg
Result = 5 rounds + 7 squats Rx (the last two sets of front squats were a killer)

Cash Out
50 Thrusters @20kg bar
Result = 3min 8secs

Enjoyable class and my shoulders are now smoked. Going to rest up and foam roll out my legs a little later ready for the Dubai 10km run tomorrow <eek>

Heart Rate Data here
 
Ran the Dubai Marathon 10km road race this morning - epic to be running with thousands of other people. Had set a goal to not walk and run it sub 70mins and finished running this morning at 66mins dead after giving it all I had in the last 1.5km.

Really happy to have taken part and a gotten real sense of achievement, a run like this even 6 months ago would not have been possible.

Now time for a bit of a rest...

Heart rate and route data here
 
Took a total rest of on Saturday as my legs were still pretty tired after the 10k. Unfortunately that meant I had missed out on my bench press session so this morning instead of early morning crossfit class I thought I would give the poor legs another 12hours of much needed rest and pushed out a bench session:

Morning Bench

Warm Up
36kg x 5
45kg x 5
54kg x 5
Working Set
63kg x5
72kg x3
81kg x 7 (PB) - got the 8th rep off my chest but couldn't lock it out - glad to have the spotter bars correctly set up

Boring but big
60kg x 10 reps x 5 sets (fourth and fifth set were a challenge)


After a day at work I felt ok to go to Crossfit class - I went down early and spent 30mins mobilising and getting a good warm up in.

Then class

Warm up
6 Inch worms
10 press ups
10 Air Squats
10 Burpees
x repeat above
Hip Mobility
Ankle Mobility

Squat
Bar x 10
60kg x 8
100kg x 5 (was smooth)
110kg x 3 (still smooth)
125kg x 4 (PB) (first 2 ok, rep 4 I felt my form suffering and I could feel the fatigue in my glutes, so I racked it and called it a day. I was hoping for 5 or 6 reps but so be it, it was still a PB at this weight)

WoD
12min AMRAP
10 Sec Hand Stand Hold
10 Pull Ups (black band)
15 Air Squats

Result = 6 rounds + Hand Stand Hold + 6 Pull Ups
 
GSVBagpuss said:
PBs at 2 of the big 3 in one day!
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Thanks mate!

Back in class for 6.30am this morning

Warm Up
400m Run

2x
6 Inch Worms
10 Push Ups
10 Air Squats
10 Back Extension
10 Ring Rows

Hip Mobility
Ankle mobility
Shoulder Passes
Burgner Warm Up

Every Minute on the Minute for 10 minutes
2 Cleans (3 @ 40kg, 7 @ 50kg) - making sure a full squat on each clean

WoD
180 Single Unders (woop unbroken)
30 Wall Balls @20lbs
120 Single Unders
20 Wall Balls
60 Single Unders
10 Wall Balls

Time = 6min 12 secs (prescribed work out is Double Unders for 1/3 the reps)

<wishing one day I could string enough double unders together to be able to do them in a WoD>

It was a good workout today - light but got the heart rate up, so I am going to be guessing it is Strict Press day tomorrow so I am sure the workout will be weighted.
 
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