Ronski's Training Log

For the first time in a couple of months managed to drag myself out bed early enough to catch the 6.30am class, Bit of DOMS in the abs following yesterday's GHD situps

Warm Up
60 Double Unders (or attempts)
Then 2 rounds of
10 Push Ups
10 Shoulder Passes
10 Squat Jumps
Hip Mobility
Wrist Mobility

Skill/Strength -
A) Push Jerk Technique
B) Strict Press 10 x 2 @65%
So that was 10 doubles for me at 40kg with about 45 secs between sets - no great shakes. Pushed out 8 reps on the last set for dat pump

WoD
5 Rounds for time
3 Ground to Overhead @80% - so 65kg for me
12 Thrusters @20kg
Time 7min 8 secs - a challenging bit of barbell conditioning to start the day off :)
 
Warm Up
2 rounds of :
Row 250m
10 GHD Situps
10 Hip Ext
Then
- Hip Mobility
- Shoulder Passes

Strength
Sumo Deadlift - 8 x 2 @60%
So 8 x 2 @ 105kg - nice and explosive felt good

WoD

Row Max Effort
500m
Rest 3mins
500m
Rest 3min
500m
Rest 3min
500m

Results - Row 1 - 1min 35 sec (a PB), Row 2 - 1min 41sec, Row 3 - 1min 45 secs, Row 4 - 1min 45 sec
Ooof - painful

Cash out
100 Weighted Sit ups with 25lb dumbbell
 
blairw said:
Rowing is horrible - I do my best to avoid it at all costs!
Click to expand...
I was like that for a while - but i actually look forward to the coach programming it now

Wasn't able to log yesterday - but here was the "Friday Frenzy" class

Warm Up
Crossover Symmetry - activation
2 rounds of
10 beat swings
10 push ups
10 air squats
then
15 broad jumps
- hip mobility
- shoulder mobility

Strength
7mins to establish a 1RM Thruster
20kg x 5 warm up
40kg x 1
50kg x 1
60kg x 1
70kg x 1 - ok
78kg x 1 - ok
80kg x f - couldn't quite get the lock out
80kg x 1 - extra bit of push and locked out for a new thruster PB

Rest 3 mins then

WoD
A. 5 Rounds of
5 Pull Ups
10 Hand Release Push Ups
15 Pistols (I scaled with pistols to a low box)
Completed in 7mins 18sec

Then rest 3 mins into

B. 4 Rounds @95lbs
15 Deadlifts
12 Back Squats
9 Push Press
Finished (with a running clock) at 18min45 sec

That light barbell got heavy fast - first round I managed unbroken after that tried to rest as little as possible and just go for it. Tough, but a rewarding workout.
 
start of the working week in Dubai and an early morning class to kick the week off

Warm Up
50 Double Unders (or attempts)
15 Wall Squats
Hip Mobility
OHS Squat Complex
20 Burpee Broad Jumps

Strength = 10 x 2 Box Squats @65%
Warm Up
Bar x 10
60kg x 8
Working Sets
10 x 2 Box Squats @100kg - one set every 45secs - tough work

B. Accessory Work
3 x 10 weighted box step ups @24" with 35lb dumbbell in each hand
3 x 15 Hip Extensions

WoD
3min AMRAP
Row 400m
Max Hang Power Cleans @50kg
Rest 1min
3min AMRAP
Ski 400m
Max American Kettlebell Swings @24kg
3min AMRAP
Row 400m
Max Hang Power Cleans @50kg
Rest 1min
3min AMRAP
Ski 400m
Max American Kettlebell Swings @24kg

Results - 17, 27, 12, 23 Total = 79 reps Rx

Fun workout - but a killer on the grip!
 
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Warm Up
Crossover Symmetry - activation
20m Bear Crawl
20m Bear Walk
10 Strict Ring Rows/Pull Ups
10 Plank Up Downs
Hip Mobility

Skill - Gymnastics
20minute AMRAP
30 sec hand stand hold
30 sec squat hold
30 sec hollow rock hold
30 sec chin over bar hold

Result - each 20 sec hold counts as one rep = my effort 22 reps (modified chin over bar to ring row hold)

I am really crap at this gymnastics stuff - so to make myself feel a bit better.

Bench press - 3 week of 531
Warm Up
Bar x 10
40kg x 5
48kg x 5
60kg x 3
Working Sets
67.5kg x 3 - ok
75kg x 3 - ok
85kg x 7 - easy first 4 then hung on for last 3. Wanted 8 but 7 will do. Just happy to be benching again

Cool Down
Crossover Symmetry - recovery program
 
blairw said:
Are you only running 5/3/1 for Bench at the moment?
Click to expand...

Right now yes, squat wise we are doing an entry dynamic/box squat cycle (part of the crossfit class) and a similar dynamic cycle for deadlift. I have to admit that the box squatting while light is exhausting as the sets are only doubles but done in pretty quick succession (one set every 45sec)
 
Warm Up
Junk Yard Dog
- Hip Mobility
Burgener Warm Up

Skill - Clean and Jerk Technique
8 reps focused on technique of:
1 Hang Power Clean, 1 Push Press, 1 Push Jerk
4 reps @40kg 4 reps@50kg
Then 8 reps focused on technique of
2 squat cleans, 1 Push Jerk, 1 Split Jerk
5 reps @40kg , 3 reps @50kg

WoD
4 Rounds for Time
20 GHD Situps
10 Push Jerks @60kg
10 Sumo Dead High Pull @32kg Kettlebell

Time = 14min 07 secs - after round 1 my core was smoked from the GHDs making the push jerks quite a challenge, was able to do round 1 of the push jerks unbroken but rounds 2,3 and 4 I had to break then down into a set of 6 and 4. Overall a tough workout before heading off to Australia for a well deserved 10 day vacation :)
 
On Friday I was able to get into the gym with my brother-in-law after the long flight down to Perth to catch up on some bench press:

Warm up
Shoulder passes
Push Up x 10

Bench Press 1+ week of 531
Bar x 20
30kg x 10
40kg x 5
47kg x 5
57kg x 3

Working Sets
71kg x 5 - ok
80kg x 3 - ok
90kg x 5 - not too bad, bit of a fight with the fifth rep but very happy to be benching again

Big But Boring
50kg x 10 (5 sets) - straightforward - should move this up to 55kg next time

Finished off with some light (50kg) squat clean and jerks to try and fight off the jetlag. Was an enjoyable bro session to get me moving again after the flight.

The last two days I have been attending the Crossfit Kids seminar - which was an amazing eye opener and two days well invested in learning a vast amount about exercise for kids. I hope to be able to do some kids class coaching when I get back to Dubai - all exciting stuff.
 
blairw said:
Good job on the CF Kids Seminar - are you a level 1 trainer at all? Something I have been looking more and more into as an alternative route into fitness training
Click to expand...

Thanks mate. Yes I took and passed the L1 course in July - it is certainly a tough weekend with plenty of practicals and a WoD each day alongside a challenging exam. I am sure you would enjoy it.

Finally got back into the gym where I am staying in Perth (RFX Fitness)

Before class:
Warm Up
Cross Over Symmetry - activation
5mins Assault Bike
20 Air Squats
- Hip Mobility

Back Squat - build to heavy double
Bar x 20
40kg x 10
60kg x 8
70kg x 3
80kg x 2
100kg x 2
110kg x 2
120kg x 2
130kg x 2 - comfotable
wanted to go for a 140kg but the ran out of time as class was starting

CrossFit Class
Warm Up
2min Thoracic Mobility
Then 2 rounds of
30m Wheel Barrow
8 x Kettlebell Press Up
10 Band Pull Aparts

Strength
Strict Press - Build to a 3RM
Bar x 10
30kg x 8
40kg x 5
50kg x 3
55kg x 3
60kg x 3 - PB and smooth
65kg x 2 - PB and close on the 3rd rep (previous 1RM 62.5kg and last time I tested I only hit 60kg so a good improvement predominantly down to all the crossover symmetry)

Then 4 x 3 @90% of 3RM
so ended up at 4 sets of 3 @55kg - smooth

WoD
8min AMRAP
10 Push Press @50kg
8 Box Jumps @24"

Result = 5 rounds and 5 push presses - not super fast but shoulders feeling pretty shot after all the previous work

Cool down

Crossover Symmetry - Iron Scap program
 
Turns out it was squat day at RFX Crossfit this morning. Ah well - more squats...

Warm Up
Crossover Symmetry - activation
5min Assaut Bike
10 inch worms
15 Hip Extensions
20 Lunges
20 Air Squats
Hip Mobility

Squats - Find 3RM then 4 x 3 @90% of 3RM
Bar x 10
40kg x 10
60kg x 5
100kg x 3
110kg x 3
120kg x 3
130kg x 3 - that was enough - so settle on this for a 3RM for the day

4 x 3 @115kg - ok

WoD
10min AMRAP
5 Bulgarian Split Squats (per leg) 40kg
10 Burpees Over bar
Barbell Row @40kg

Result = 5 rounds - have to admit to doing the split squats unweighted - left knee feeling a little sore. Still a tough workout and I am sure I will be sore tomorrow.

Cool Down
Crossover Symmetry Plyo Program
 
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Warm-up
Assault Bike for 5:00 prior to class

Mobility: Upper Trap Stretch 2:00 P/S

2 Rounds
Crab Walk
Bear Crawl
Spiderman Walk

2 x 30/30 seconds wall hand stand hold facing away
2 x 30/30 seconds wall hand stand hold facing toward

Skill

Push Press 2 eccentric reps @50kg (EMOTM 10:00)

Skills and Drills
5 Dips in power position
5 Muscle Snatch from power position
5 Muscle Snatch from hang
5 Muscle Snatch from mid shin

5 Dips in Power position
5 Power Snatch from power position
5 Power Snatch from hang
5 Power Snatch from mid shin

WOD
“Isabel”

30 Snatches for time 60/42.5kg (I scaled to 40kg)

Time = 2min 32sec which is not bad considering the first time I ever do Isabel. Next time I will try this at 45kg (slightly more than the ladies weight:) )
 
Last workout in Australia before flying back early tomorrow morning was a brutal to say the least:

Warm-up
400m Row/run (Please complete prior to class)

Mobility:
Quad Smash

Warm-up:
2 Rounds

10 Shoulder Pass Throughs
10 O/h Squats
10 Rolling Sit-ups
10 Back Extensions
10 Push-Ups
10 Ring Rows

WOD
Chipper

60 Cal Row
60 Wallballs 10/9 20/14lbs
60 Pull-ups
60 Plate step back lunges
60 KB Swings 24/16
60 Box jumps 24/20

ugh

Time - 29min 00secs
 
Always something great about walking back into your local gym after a spell away...

Anyway class this morning

Warm Up
Crossover Symmetry - activation
60 Double Unders (or attempts)
15 Wall Facing Squats
Hollow Hold 3 x 20secs
10 Pull Ups
5 Wall Climbs
20m Bear Walk

Skill

Accumulate:
3 minutes L-Sit Hold
3 minutes Hollow Plank

Surprisingly hard work

WoD for reps/cals
Rest 20 secs between each minute of work
1min Ski for cals
1min max Kettlebell Swings @24kg
1min Row for cals
1min max Goblet Squat @24kg
1min 15m shuttle runs (each shuttle counts as 1 rep)
1min Sumo Dead High Pull @24kg
<Repeat once more>

Result - 189 reps Rx - and an incredible amount of sweat
 
back in for class this morning:

Warm Up
Ski 250m
10 push ups
10 shoulder passes
10 squat jumps
x2
- Wrist mobility
- Hip Mobility

Strength
Floor press 10 x 2 @65%
Warm Up
Bar x 20
40kg x 10
Then
65kg x 2 x 10 - a set every 30 secs - smooth

WoD
2 rounds for time
90 single unders
30 box jump overs
30 Alternating Dumbbell Snatches @45lbs

Time = 9min 43 secs (I thought the box jump overs were never going to end!)

Accessory Work:

12 x 3 Seated DB Tricep Extensions
100 Banded Tricep Push Downs
100 Band Face Pull Aparts
 
Was up super early and got bored so went to the gym:

Bench Press - second wave of 531
Warm Up
Bar x 20
40kg x 5
47kg x 5
57kg x 3

Working Sets
62kg x 5
72kg x 5
82kg x 10 - not bad considering I was unspotted so maybe one more rep at the end

Then it was time for class:

Warm Up
Crossover Symmetry activation
Junk Yard Dog
- wrist mobility
- hip mobility
Burgener Warm Up

Skill - Cleans
EMOM - 12mins
1 Power Clean
1 hang squat clean
1 front squat
1 Push jerk

I did 3 rounds @40kg, 5 rounds @50kg and 4 rounds @60kg which got be breathing hard

WoD
7min AMRAP
7 Wall Balls @20lb to 10ft Target
7 Hang Power Cleans @50kg

Result = 7 rounds

I went out like a rocket and smoked the first 4 rounds - thought I might be on for 8 but by round 6 more forearms were really feeling it so finished at 7 lying on the floor :)

Rest day today
 
blairw said:
Benching is looking strong my friend - 82 x 10 is more than I can contemplate right now!
Click to expand...

Thanks mate - shoulders are feeling good at the moment.

Managed to catch a couple of classes this weekend:

Friday

EMOM - 10mins
@135lbs
5 Deadlifts
3 Power Cleans
2 Jerks

Got tough in the last couple of rounds

WoD
8min AMRAP
50 single unders
25 Air Squats
Result - 5 rounds and 50 single unders

Sunday

Box Squat @55% 10 x 2 - so a good session at 80kg

WoD
For time
21 - 18 - 15 - 12 - 9
@75lbs
Sumo Dead High Pull
Shoulder to over head

Time = 8min 47 secs - enjoyable
 
Been on the road for the last couple of days so unable to train. Back in this afternoon:

3 week of 531 wave 2
Bench
Warm Up
Bar x 20
40kg x 5
47.5kg x 5
55kg x 3

Working Sets
67.5kg x 3
77.5kg x 3
87.5kg x 8 - happy with that, tried for the 9th rep but needed spotting on it

bonus set
92.5kg x 3 - smooth


Then it was time for class
Warm Up
60 Double Unders
Then 2 rounds of
10 push ups
10 squat jumps
10 shoulder passes
10 Burpees

- hip mobility
- wrist mobility

Strict Press - 10 x 2 @65%
So 10 x 2 @42.5kg - one set every 45 secs - smooth

WoD
100 Wall Balls for time
every 60 secs perform 10 push ups

Result 9min 30sec - awful!
 
Tough week at work - so happy to make it to Class this morning:

Warm Up
Crossover Symmetry Activation
OHS Squat Complex - pvc pipe
Then a quick game - two teams in a race - 20m burpee broad jumps/duck walk 2 rounds

WoD
In mixed pairs (one person works at anyone time) with a running clock:

A. Row 1200m
100 Hand Release Push Ups

Rest 3 mins

B. 200 Air Squats
50 pull ups

Rest 3 mins

C. 80 GHD Situps
Ski 1200m

Rest 3min

D. Run 400m x 2

Result = 40min 14 secs

A great metcon blast and always fun to do a team WoD. Exactly what I needed having been sat on airplane/meetings all week
 
Busy again this week with work.

Caught and Oly Class on Saturday (focused on cleans)

and yesterday's class:

Warm Up
60 Double Unders
15 Wall Squats
- Hip Mob
- Mid Back Mob
20 - Burpee Broad Jumps

Strength - Box Squats 10 x 2 @65%
So for me 10 x 2 @90kg - ok
Then
3 x 20 - Overhead Walking Lunges @20kg
3 x 20 - Hip Extensions @20kg

WoD
For Max meters
Row or Ski
6 x 2min
Rest 1min after each round
Score = 3042m (ski) - ugh brutal brutal cardio
 
Warm Up
60 Double unders (or attempts)
Then 2 rounds of
10 Push Ups
10 Shoulder Passes
10 Squat Jumps
10 Burpees

- Hip Mobility
- Mid Back Mobility

Strength 10 x 2 Floor Press @70%
10 x 2 @70kg - ok

WoD
3 rounds for time
1 x Bridge Run (outside the gym there is a pedestrian bridge over the highway)
50 x Air Squats
10 x Ground to Overhead @50kg

Time - 18mins 33secs - Running outside in 80% humidity and 34C was one hot sweaty mess. Ugh
 
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