Ronski's Training Log

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
 
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
 
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
 
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


2015-07-23%2020.19.18.jpg
 
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
 
blairw said:
That is a bit of a beast my friend! Good Effort
Click to expand...

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
 
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
 
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
 
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
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
 
Last edited:
blairw said:
Ohhhh yes - with a bang. Had a great week off and now I am more hungry for it than ever!
Click to expand...

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
 
Bit of a rest day yesterday to give my shoulders a chance to recover following all the pull ups

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
20 Shoulder Passes
wrist mobility
mid mobility
mid back mobility

Strength
8 x 1 Deadlift - fast pulls @50% 1RM
so Warm up
15 @20kg
10 @60kg
5 @90kg
Then 8 singles 1 every minute as fast as possible
1 x 8 @95kg - felt good

Accessory work
3 x 10 single leg deadlift with 16kg Kettlebell
3 x 15 Dimmels @40kg, 45kg and 50kg - these are tough

WoD
5 Rounds for Time
3 Power Snatch @80% (that means for me a feeble 40kg)
20 Hand Release Push Ups

Result - 7mins 49 secs
Pretty happy I was able to snatch - with the ongoing shoulder rehab I have avoided any snatching over the last few months and it felt fine. Sets 4 and 5 of the push ups were misery.

Cool Down
Crossover Symmetry Plyo program
 
Warm Up
Crossover Symmetry - activation
Row 500m
Ski 500m
2min Assault bike
25 hip extensions
20 Air Squats
10 Ring Rows
20 Shoulder passes
Then spent about 20mins on mobility - quads, hamstrings, glutes, shoulders

For the first time in months I went to try out where I was on Bench and test 1RM
Bench Press
Bar x 20
65lbs x 10
95lbs x 10
115lbs x 5
145lbs x 3
165lbs x 2
195lbs x 1
215lbs x 1 - flew up - so was confident to try for a bit more
225lbs x 1 - up no real drama - left it there as I was hoping for something over 100kg and it felt good. I will use this as my 1RM to base a strength cycle off
(sorry for the lbs - there were lots of lbs plates near the power rack so I just used them for convenience)

WoD
For Time
Cash In - 75 Barbell Thrusters (@20kg)
4 Rounds
8 Burpees
16 Box Jumps @24"
24 Kettlebell Swings @24kg
Cash Out - 75 Barbell Thrusters (@20kg)

TIme = 23min 45 secs and quite possibly one of the toughest workouts this year. The large volume of thrusters was brutal on the shoulder fatigue and I am glad that is over with

Cool Down
Crossover Symmetry - Recovery program
 
Warm Up
Crossover Symmetry - Activation
60 Double unders (of my feeble attempts)
15 Wall Squats
Hip Mobility
Overhead Squat Complex - PVC Pipe
5 - slow down
5 - 3 sec pause
5 - 3 sec pause bottom/top
Shoulder Passes

Strenght
Box Squat - 10 x 2 @55%
So Warm Up
Bar x 10
50kg x 10
80kg x 5
Box Squats 10 x 2 @82.5kg
Tough work in last couple of sets

Accessory
3 x 10 Walking Lunges @15kg plate over head
3 x 6 glute Ham Raise (very hard for me)

WoD
10min AMRAP
5 Overhead Squats @50kg (scaled to 40kg)
10 Burpees over bar

Result - 6 rounds = 90reps

Tried some over head squats at 50kg and this was about close to my max. I simply do not have the overhead shoulder stability at the moment (mobility is ok)
 
Had to change around my schedule a bit today and ended up doing a session with the coaches.

Warm Up
Crossover Symmetry
Hip and Shoulder Mobility

Bench Press - Start of a 531 cycle (the coaches were busy doing box squats which I had already done yesterday(
Warm Up
Bar x 20
40kg x 5
47.5kg x 5
57.5kg x 3
Working Sets
5 x 60kg - smooth
5 x 70kg - smooth
10 x 80kg - not the best set and felt I was running out of steam at rep 7. Actually ended up at 12 reps but was spotted for the last 2 - so those don't count. Great to be back under the bar

Big but Boring
5 x 10 reps @50kg - straightforward

I then joined in with some banded dynamic effort deadlift
8 singles @80kg with about 100kg of band tension - having never done this before was a lot of fun

WoD
21 -15 - 9
GHD Situps
American Kettlebell swings @24kg
Box Jumps 24"
Time = 7min 17 secs

Gave the guys a little fright when I was first off the GHDs but their consistency had me smoked by between 90secs to 20secs overall. Felt great to work out with the coaches and it made me push a bit harder.

Cooldown
Crossover Symmetry - Plyo program
 
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