Ronski's Training Log

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!
Click to expand...

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.
 
mrthingyx said:
How did you find the clean work?
Click to expand...

The word would be improving - in the pairs I would typically have one first good rep and second rep with an error (bar too far from body, pulled too hard for the weight, feet not fast enough, elbows not fast enough)

The good news is I am starting to get a "feel" for when I do it get it right and with constant feedback from the coach I definitely have made some progress. More practice...
 
mrthingyx said:
What position do you front squat in/from?

I've been down the "throw your feet out to get under the bar" route and it's wound up in a mechanical funny with my knee (ligaments went a b it crazy), and the practical way of dealing with it was just to land - very quickly - in a front squat position.

I do that for snatch, too. Watch Andrei Rybakou if you want any inspiration.

The fact that you're not getting "on your heels" is simply because the bar isn't close enough to you (as I'm sure has been pointed out):

- try and keep your heels pinned when you go through the drive phase (Crossfit and others call this the "second pull");
- keep using your lats to pin the bar back. Imagine drawing an exaggerated 'j' with your elbows as you pull the bar off the floor.
- stop pulling with your back. :D

Admittedly, most of this is kind of bunk for 40/50kg (I'm guessing this is probably close to your technical 50% 1RM based on your other lifts) because you won't get a realistic feel for what the bar is doing as your shoulders/traps will override its normal movement.

I am not going to suggest singles because I have no idea what your technique is like (as it doesn't sound safe, IMHO), but the problem with repping for time is it generally means you can't focus on what is important in these lifts. :(
Click to expand...

Thank you kind sir - especially the three cues you highlight. I have a new "toy" arriving in my home gym this week which will be the perfect place to practice <a locally made Olympic lifting platform>
 
Warm up
3min DU practice
20 Walking Lunges
10 Broad Jumps
10 Hand Stand Kick Ups
15 Back Extensions
15 Beat Swings
15 sec Reverse Hollow Hold
Hip/Ankle/Shoulder Mobility

Strength
Strict Press
Bar x 10
30kg x 5
38kg x 5
43kg x 3
47.5kg x 10 (PB) - really happy with that, last rep was a real battle but it went up

WoD
For time:
18 - 15 - 12
GHD Situps
Push Press @50kg
Row for Calories x 2 (so 36 cal row first round)

Time = 17min 06 sec

Was a tough work out - especially as I had to clean the bar from the floor for the push press so I really didn't want to put the bar down and was happy to push out 8 unbroken reps in the last set of 12.
 
Warmup
500m row
Then 2 rounds of:
10 Walking Lunges
10 Jump Squat
10 Ring Push Ups
15 Back Extensions
5 Pull ups

Mobility
Hip, Ankle, Shoulder

Deadlift
Bar x 10
40kg x 5
70kg x 5
110kg x 5 (smooth)
122.5kg x 3 (first rep felt heavy)
137.5kg x 11 (PB) - was hoping for 7 or 8 reps. Went beastmode and kept pulling for all I was worth. Really happy with the 11 reps

WoD
3 Rounds for Time
500m Row
150 Single Under Skips
50m Bear Crawl

Time = 16min 38 secs

Bear Crawls are officially the work of the devil
 
Yoga class on Friday, rest day Saturday meant back to the gym today:

Warm Up
3min DU Practice
Then 2 rounds of:
10 Wall Balls
10 Ring Push Ups
10 Walking Lunge with Kick through
10 GHD Sit ups
10 Back Extension

Shoulder, Hip and Ankle Mobility

Back Squat - back on the 5's week of 531 for my second wave. Increased my training max weight by 5kg for dead lift and squat

Bar x 10
50kg x 8
90kg x 5
105kg x 5
115kg x 5 (very disappointed really wanted at least 8 reps)
Big But boring
70kg x 10 reps x 5 sets

WoD
Grace (30 Clean and Jerks for time)

I scaled this to 50kg (suppose to be 63kg) Time = 3min 58 secs

10mins rest then I thought I had better catch up on bench :

Bench Press
Bar x 10
40kg x 10
50kg x 5
55kg x 3
70kg x 5
77.5kg x 5
85kg x 6 PB (was a fight for the last rep - but happy I got there)
Boring But Big
60kg x 10 reps x 5 sets

Nearly 2 hours in the gym this morning in total. Back in tomorrow.
 
Warm Up
Run 400m
5 Pull Ups (4 unbroken - PB)
10 Push Ups
15 Air Squats
5 inch worms
10 Back Extensions
15 GHD Situps

Hip and Shoulder Mobility

Skill - Clean Technique
6 x 2 High Hang Clean
6 x 2 Hang Clean
4 x 1 Clean
@50kg

WoD
E3MOM (30mins)
250m Row
10 Burpees

Completed Rx (last round completed in 2mins dead)

Last two rounds very challenging - it's apparently suppose to be a medium intensity metcon as you have about a minute - 80 secs rest between rounds. It was beastly at the end and left in me a in heap. Tomorrow strict press day.

heart rate data here
 
Warm Up
5min DU
25m Bear Crawl
15 Air Squats
25m Duck Walk
12 Push Up Rotations
20 Jump Squat
12 Push up downs

Shoulder Mobility
2min Couch Stretch

Strict Press
Bar x 10
25kg x 5
33kg x 5
38kg x 5
45kg x 11 (reasonably happy with that)

3 x 10 dips (blue sling shot for assitance)

WoD
3 Rounds for Time
Run 400m
8 x Deadlifts @80kg
12 GHD Situps

Result = 11min 22secs Rx
 
Warm Up
Row 500m
Ski Erg 500m
Then 2 rounds
15 Walking Lunge
15 Back Extensions
5 Pull Ups
10 Press Ups
10 Burpees
20 Mountain Climbers

Hip and ankle mobility

Deadlifts
Bar x 10
60kg x 5
75kg x 5
90kg x 5
100kg x 5
110kg x 5
122.5kg x 14 (again hard but happy with the output)

Big but boring
Deficit deadlifts (stood on a 10kg bumper plate)
5 sets x 70kg x 10 reps (my glutes are going to know all about this tomorrow)

WoD
Row 2km for time
Result = 7min 39.9sec (PB)

I could not be happier - the last time I tested this back in September last year I rowed 7.57 so a 17 second PB.
 
Last edited:
mrthingyx said:
Nice workout... oyur warmups are pretty insane!

And deficit deadlifts? What for?
Click to expand...

Thanks mate - the warm ups are kinda of interesting. When I see them up on the board my heart kind of sinks but doing them its fun as there is no time pressure and we are told just to focus on form and technique and they sure do build up a sweat.

As for the deficit deadlifts - coach told me to try them out for range of motion/help in the first inch of the pull. For me it just felt an extra bit "spicy" hah
 
GSVBagpuss said:
These sort of thing makes me want to try high rep DLs :)
Click to expand...

Try it mate - it's good fun :)

Went to the gym early today to get my bench work in before the classs:

Bench Press
Warm Up
Bar x 20
30kg x 20
37kg x 5
46kg x5
55kg x 5
Working Sets
60kg x 5
70kg x 5
78.5kg x 12 (felt good today)

Then some fun with the slingshot
85kg x 2
95kg x 2
100kg x 2
105kg x 1

Then 10mins rest/mobility/Double Under practice before class.

Warm Up
Competitive tag team race - tag your team mate at the end of the 25m sprint (two teams of 3)
Walking Lunge - 25m
Sprint 25m
Spiderman Crawls - 25m
Spring 25m
Duck Walk - 25m
Sprint 25m
Burpee Broad Jump
Spring 25m

WoD
Running Clock
30 - 20 - 10 reps
GHD Situps
Burpees (Time - 9min 7 secs)
5min Rest
21-15-9
Back Squat @ 70kg
Box Jump @ 24"
Med Ball Clean @ 20lbs (Time - 27mins 6 secs)
7min Rest
Partner WoD
Skierg 20cals
L-Sit (modified L-tuck)
(one guy ski's while the other L-sits - skiing stop if the person doing the L-hold touches the ground)
Time - 36min 9secs

Wow - quads smoked from the squats/box jumps/mend ball cleans, and triceps smoked from the skierg/l-sit.

Going to rest up and eat some good food. Calorie burn during the WoD was about 750! Total calorie burn this morning 1600cals.
 
Back in the gym for the early 6.30am class today

Warm Up
Quad and hamstring foam rolling - 10mins
3min DU Practice
10 Inch Worms
25m Duck Walk
15 Walking Lunges
25m bear Crawl
15 Back Extensions

Hip and ankle mobility

Back Squat
Warm Up
Bar x 20
40kg x 10
60kg x 10
80 kg x 5

Working Sets
100kg x 3
110kg x 3
122.5kg x 5 (reasonably happy with that - and my best heavy squat set in over 3 weeks - putting me back on track for 1RM at 140kg+)

10mins running drills

WoD
3 x 800m
1:1 Rest (if you run a 4min 800m, rest 4min)

I completed the first 800m run but left knee was a bit sore. So I went back into the gym for some more mobility work for 15mins and then

Pull Ups
6 sets x 3 reps @ BW

Making some progress on pull ups (finally)
 
Warm Up
Quad and hamstring foam rolling - 10mins
3min DU Practice
10 Inch Worms
25m Duck Walk
15 Walking Lunges
25m bear Crawl
15 Back Extensions

Hip, Shoulder and ankle mobility

Technique Work
Every 30secs for 10mins
1 Squat clean @50kg


WoD
For time
21 - 15 - 9
Deadlift @100kg
Pull Ups (with Green Band)

Time = 10min 05 secs

It was a fun work out and if I could get some endurance into my pull ups that would help a great deal for these type of Workouts. Making some progress here though - last time I did high rep pull ups I used the thicker black band so to graduate to the thinner green band was somewhat of an achievement.
 
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