Ronski's Training Log

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.
 
Warm Up
3min DU Practice
10 Straight Leg Swings
10 Side Leg Swings
10 GHD Situps
15 Back Extension
10 Kettle bell Swings @16kg
10 Push Ups
10 Wall Balls @14lbs

Strict Press
Warm up
Bar x 10
25kg x 8
30kg x 6
Working Sets
37.5kg x 3
42.5kg x 3
47.5kg x 12 (PB - really happy with that. Seems my pressing strength is really improving with PBs in this and bench this week)

WoD
Benchmark WoD called Helen
3 Rounds for Time
Run 400m
21 American Kettlebell Swings @24kg
12 Pull Ups (with Green band)

Time = 15min 14 secs

My forearms have never felt so burnt out! Rest day tomorrow after 4 hard workouts in the last consecutive days.
 
Somehow found myself back in the gym after work - so thought I would get my bench work done:

Warm Up
Bar x 20
30kg x 10
37.5kg x 5
47.5kg x 5
55kg x3

Working Set
65kg x 3
75kg x 3
82.5kg x 10 (PB again and a real fight for the last rep but happy to get there!)

Boring but Big
5 x 10 reps x 60kg
 
After a good rest yesterday - time to finish the week of with deadlifts:

Warm Up
3min Double Unders (I am getting worse at these not better!)
5 Pull Ups (Done unbroken a PB)
10 Press Ups
15 Air Squats
5 Hand Stand Kick Ups
10 Jump Squats
15 Ring Rows
5 Burpees
10 GHD Situps
15 back Extension

Hip Mobility

Deadlift Day

Warm Up
Bar x 10
50kg x 10
90kg x 8

Working Sets
110kg x 3
120kg x 3
135kg x 14 (PB! - again a brutal bit of Cardio and a killer on the hands)

WoD
10min AMRAP

1 Rep =
1 Power Clean then
1 Hang Squat Clean then
1 Front Squat

Dropping the bar during any of this is a no rep

I finished 11 reps @55kg in the 10mins and interestingly my form got better as we moved along

Cool Down
500m row
2min per leg couch stretch
2min per leg glute stretch
 
Yesterday was active recovery with an hour long hot yoga class. Normal service was resumed this morning with a big Metcon for the class today:

Warm up
3 Rounds of Lumberjacks and Farmers

Metcon day today:

WoD:
7min AMRAP
30 Double Unders (scaled to 3 x single unders)
15 DB Snatch @45lbs
Total = 169 reps
Rest 5mins

9min AMRAP
6 Dumbell Thrusters @ 35lbs
8 Box Jump Overs @24"
10 Burpees
Result = 96 reps

Rest 5mins

7min AMRAP
Hand Release Push Up
Toes 2 Bars (scaled to knees to elbow)
Kettle bell Swings @24kg
2,4,6,8,10,12,14 reps per round

Result = 140 reps

Total = 405 reps and 1200 calories burnt

Cooldown
500m easy row
2min Glute Stretch
2min Couch Stretch
 
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Warm Up
25m Bear crawl
Run 100m
25m Duck Walk
Run 100m backwards
5 Pull Ups (unbroken!)
10 Push Ups
15 Back Extensions
15 sec Hollow Hold x 3
15 sec Hollow Arch x 3

Hip Mobility

Back Squat
Warm Up
Bar x 20
60kg x 10

Working Sets
100kg x 5 (smooth)
115kg x 3 (smooth)
130kg x 3 (First two smooth, third was a battle - felt I could have pushed out another rep but left it at that - still a 3RM)


WoD
3 Rounds
Run 400m
16 Clean and Jerks @50kg

Result = 17mins 25sec Rx

I enjoyed the work out and probably ended up strict pressing a good one third of the reps. Final round of clean and jerks was a real battle and was actually my quickest set (anything to end the pain)
 
GSVBagpuss said:
And 5 pull ups!!
Click to expand...

Thanks Bro! Those pull ups got tested this morning.

Warm Up
25m Bear Crawl
200m Run
25m Duck Walk
200m side shuffle
10 Ring Rows
10 Ring Push Ups
10 Squat low side shuffles
15 back Extension
15 Sec Hollow Hold x 3
15 Sec Hollow Arch x 3

Strength
-Clean Pulls 6 x 2 @70kg
- Hang Clean and Jerk 8x 1 @55kg

WoD
"Cindy"
AMRAP 20 mins
5 Pull Ups
10 Push Ups
15 Air Squats

Result = 9 Rounds and 3 pull ups Rx

Was pleased with the result as I had set a target to get at least 8 rounds, however I went to a very dark place during this work out, it was a real fight. After round 2 I was doing the pull ups as singles and considering I have 5 unbroken pull ups each one was basically max effort.

Next time 10+ rounds!
 
Rest Day Yesterday - the Cindy workout really took a toll on my body. So back in today for more upper body smash

Warm Up
15 Cal Skierg
15 Banded Face Pulls
15 Push Ups
15 Air Squats
15 Back Extension
15 Mountain Climbers

Shoulder Mobility
Hip Mobility
12 Bird Dog

Strength

Strict Press
Warm Up
bar x 10
25g x 8
30kg x 8

Working Sets
40kg x 5 (smooth)
45kg x 3 (smooth)
50kg x 10 (PB - first 5 ok, then a massive fight for the last 5)

WoD:
5 Rounds
6 Hand Stand Press Ups (modified to elevated feet on bench in as high a pike position as I could mange)
8 Overhead Squats @35kg (Rx weight was 45kg)
10 Pull Ups - modified with Green band

Time - 15min 55secs

This was really very tough - again mostly singles for the pull ups even wtih the bands as I still really feeling it from the all the pull ups on Monday. Squat was strong just need to get use to having a bit more weight over head - will try at 40kg next time. As a comparison I did this workout alongside one of the other coaches and he finished it Rx nearly 10minutes faster at 6.37! I have a long way to go on these bodyweight movements.

Still - deadlift day tomorrow. My favourite!
 
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Warm Up
Run 400m
15 Ring Rows
15 Push Ups
15 Air Squats
15 Back Extension
15 Single Leg KB Deadlift *per leg @16kg)
Shoulder Mobility
Hip Mobility
12 Bird Dog



Deadlift
bar x 10
60kg x 8
100kg x 5

Working Sets
115kg x 5
130kg x 3
145kg x 9! (PB - this weight at 145kg was my 1RM for a long time last year so to be able to do 9 reps felt great - could have had one more but my grip failed)

Row
5 x 500m - 2min rest intervals between rounds

Results

Round 1 - 1.44.3 - smooth
Round 2 - 1.45.0 - getting tougher
Round 3 - 1.48.5 - hard now
Round 4 - 1.48.8 - huge mental fight
Round 5 - 1.49.3 - just ouch
Round 6 - lying on the floor....glutes smoked, lungs on fire

Cool down
2 min couch stretch
2 min glute stretch
2 min abductor stretch

Heart rate data here
 
GSVBagpuss said:
Having tried best effort 500m row, I feel that pain :o
Click to expand...

Not as bad as 2km all out - that sucks the most!

Rest day yesterday (not even yoga) so I was feeling fresh and ready to go this morning. Started out with some bench press:

Bench Press
Warm Up
Bar x 20
40kg x 5
50kg x 5
55kg x 3

Working Sets
70kg x 5 (smooth)
80kg x 3 (smooth)
87.5kg x 9 (PB really happy with that, wanted 8 reps and pushed out 9, feeling good on the lock out)
95kg x 1 (again smooth)

Sling shot on
105kg for a smooth double (just good to get a feel for balancing the weight)

Boring but big
60kg x 10 reps x 5 sets - again smooth, will need to increase this next time - probably 65kg

Excited to test 1RM in a week's time :) Hoping to finally break into triple digits

Then some time to mobilise and a bit of a foam roll before class started.


Warm Up

Listen to the song "Roxanne" by the Police
Every time Sting sings "Roxanne" perform one burpee


#Mondaymonstermash! - first one I ever do


- AMRAP 5 mins of:
7 Thrusters @35kg
7 Pull Ups (Green band)
Result - 4 rounds + 6 thrusters
- AMRAP 5 mins of:
5 Deadlifts @100kg
10 Hand Release Push Ups
Result = 6 rounds
- AMRAP 5mins of:
5 Power Cleans @50kg
25 Double Unders
Result = 2 rounds and 6 double unders (my double unders still suck)
- AMRAP 5mins of
10 Cal SkiErg
5 Burpees
Result = 4 rounds and 3 calories (was suppose to be rowing but we had a big class to the lads were on the skiergs)
- AMRAP
7 Box Jumps @24"
7 Toes to Bars (scaled to knees to elbos)
Result = 5 rounds
*rest 5mins between workouts

This was just the most intense workout to date. Enormously taxing in all areas and any weakness you have is just brutally exposed. I burnt nearly 1100 calories in this work out and I think I need to have a lie down now after over 2 hours in the gym.

On reflection it was a great time - 8 of us did the workout and the same time and it really was a lot of fun. Here we are afterwards:

IMG-20150221-WA0001.jpg


It's test week next week - 1RM for Back Squat, Strict Press, Deadlift and Bench Press. Actually quite excited for it.
 
Back in the gym today - it was a brutal workout on Saturday that forced me to rest yesterday.

Warm Up
10 inch worms
20 Walking lunges
15 Back Extensions
15 kettlebell swings at 16kg
15 ring rows
20 Air Squat

Hip Mobility
Shoulder Mobility

back Squat
Bar x 10
40kg x 8
60kg x 5
80kg x 3

1RM testing
100kg x 1 ok
120kg x 1 ok
130kg x 1 ok
140kg x 1 ok
145kg x 1 fail
145kg x 1 fail

So stuck at 142.5kg as my 1RM - a bit frustrating to be honest. Still it was a tough workout on Saturday, so will give it another crack next week

WoD

AMRAP 15min AMRAP
24 Calorie Row
16 Box Jumps @ 24"
12 American Kettlebell Swings @24kg

Result = 4 rounds

Took my some of my frustration out on the WoD and pushed out a solid 4 rounds including a first round row of 47secs for the 24 calories.

back in tomorrow - Srtrict Press 1RM - 60+kg or bust!
 
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