Take 3

blairw · 10 Mar 2018 at 18:06

07/03/2018

Front Squat
5x10 reps @ 50--60% every 3 minutes

Sets
10 Front Squats | 70 kg
10 Front Squats | 70 kg
10 Front Squats | 70 kg
10 Front Squats | 70 kg
10 Front Squats | 70 kg

10 Minute EMOM
1 HSPU
20seconds Max Effort - AirBike

09/03/2018

18.3 - Adapted

2 rounds for time of:
100 SU
20 Overhead Squats, 52KG
100 SU
12 Pull Ups
100 SU
20 Dumbbell Snatches, 22.5KG
100 SU
12 Pull Ups

Time cap: 14 minutes

I made it to the first Overhead Squat for the Second Round

10/03/2018

Clean & Jerk - 1 Second Pause in Split
1 Rep Every 30sec x 30 reps @ 50-60% of Max

Every 30 secs for 15 mins
1 Clean & Jerk, 60 kg
Total Weight : 1800 kg

1 Rep EMOM
Work from 50% up to 80% for last 3 sets

Every 1 min for 12 mins
1 Squat Snatch, pick load | 35 kg
1 Squat Snatch, pick load | 37.5 kg
1 Squat Snatch, pick load | 40 kg
1 Squat Snatch, pick load | 40 kg
1 Squat Snatch, pick load | 42.5 kg
1 Squat Snatch, pick load | 45 kg
1 Squat Snatch, pick load | 45 kg
1 Squat Snatch, pick load | 47.5 kg
1 Squat Snatch, pick load | 50 kg
1 Squat Snatch, pick load | 55 kg
1 Squat Snatch, pick load | 55 kg
1 Squat Snatch, pick load | 55 kg
Total Weight : 547.5 kg

Every 4 Mins x 4
20, 10, 10m 10 reps
50%
TnG Deadlifts

Sets
20 Touch And Go Deadlifts | 80 kg
10 Touch And Go Deadlifts | 80 kg
10 Touch And Go Deadlifts | 80 kg
10 Touch And Go Deadlifts | 80 kg

blairw · 21 Mar 2018 at 13:53

Holy Update Batman!
Need to get better at this.... see below for some training

12/03/2018
Sets
20 Back Squats | 90 kg
10 Back Squats | 90 kg
10 Back Squats | 90 kg
10 Back Squats | 90 kg

Sets
10 Bench Press | 65 kg
10 Bench Press | 65 kg
10 Bench Press | 65 kg
10 Bench Press | 65 kg

13/03/2018

Every 2 mins for 18 mins:
1 3 Position Snatch (High Hang, Above The Knee, Low Hang) | 35 kg
1 3 Position Snatch (High Hang, Above The Knee, Low Hang) | 40 kg
1 3 Position Snatch (High Hang, Above The Knee, Low Hang) | 45 kg
1 3 Position Snatch (High Hang, Above The Knee, Low Hang) | 50 kg
1 3 Position Snatch (High Hang, Above The Knee, Low Hang) | 55 kg
1 3 Position Snatch (High Hang, Above The Knee, Low Hang) | 60 kg
1 3 Position Snatch (High Hang, Above The Knee, Low Hang) | 60 kg
1 3 Position Snatch (High Hang, Above The Knee, Low Hang) | 65 kg
1 3 Position Snatch (High Hang, Above The Knee, Low Hang) | 65 kg

Every 1:30 for 18 mins:
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 40 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 40 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 45 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 50 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 50 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 55 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 60 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 65 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 70 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 70 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 75 kg
1 Halting Clean Deadlift + Low Hang Clean + Split Jerk | 75 kg

14/03/2018

Sets
10 Front Squats | 75 kg
10 Front Squats | 75 kg
10 Front Squats | 75 kg
10 Front Squats | 75 kg
10 Front Squats | 75 kg

12:00 AMRAP: 283 Reps
10 Ring Push-ups
100 Single Unders
15 Push Up (Deficit)s
25 Box Jumps

16/03/2018

The second open workout I have done this year - went for RX and didn't make it through the first bit but I was only 5 reps away and this is a massive "Diane" PR. New Handstand Format didn't bother me too much as I have never been the fastest at HSPU anyway so was taking my time

Crossfit Open 18.4 -

21 Deadlifts, 225 lbs | 21 reps
21 Handstand Push-ups | 21 reps
15 Deadlifts, 225 lbs | 15 reps
15 Handstand Push-ups | 15 reps
9 Deadlifts, 225 lbs | 9 reps
9 Handstand Push-ups | 4 reps TIME CAP

21 Deadlifts, 315 lbs
10 Handstand Walks, 5 ft
15 Deadlifts, 315 lbs
10 Handstand Walks, 5 ft
9 Deadlifts, 315 lbs
10 Handstand Walks, 5 ft

17/03/2018
Sets
3 Squat Snatches | 30 kg
3 Squat Snatches | 30 kg
3 Squat Snatches | 35 kg
3 Squat Snatches | 40 kg
3 Squat Snatches | 45 kg
3 Squat Snatches | 50 kg
3 Squat Snatches | 55 kg
3 Squat Snatches | 60 kg
3 Squat Snatches | 65 kg

Every 1 min for 15 mins:
1 Clean & Jerk | 40 kg
1 Clean & Jerk | 45 kg
1 Clean & Jerk | 50 kg
1 Clean & Jerk | 55 kg
1 Clean & Jerk | 60 kg
1 Clean & Jerk | 65 kg
1 Clean & Jerk | 70 kg
1 Clean & Jerk | 70 kg
1 Clean & Jerk | 75 kg
1 Clean & Jerk | 75 kg
1 Clean & Jerk | 80 kg
1 Clean & Jerk | 80 kg
1 Clean & Jerk | 85 kg
1 Clean & Jerk | 90 kg
1 Clean & Jerk | 95 kg

Sets
1 Power Clean | 100 kg

BONUS VIDEO - https://www.instagram.com/p/BgbYKj_HUykvrcY0ex6koaQ9x_nds4OoVDDMe00/?taken-by=blairloch

18/03/2018

Sets
20 Back Squats | 95 kg
10 Back Squats | 95 kg
10 Back Squats | 95 kg
10 Back Squats | 95 kg

Rids · 21 Mar 2018 at 14:08

Working out like a beast again it seems dude!

blairw · 21 Mar 2018 at 15:47

Thanks Dude, I am slowly gearing up again so hopefully will be hitting it hard in a few weeks

blairw · 21 Mar 2018 at 23:35

21/03/2018

Sets
10 Front Squats | 80 kg
10 Front Squats | 80 kg
10 Front Squats | 80 kg
10 Front Squats | 80 kg
10 Front Squats | 80 kg

Every 1:30 for 22:30:
1 3 Position Snatch (Hang, Below Knee And Floor) | 30 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 30 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 35 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 35 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 40 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 40 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 40 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 45 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 45 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 50 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 50 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 55 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 55 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 60 kg
1 3 Position Snatch (Hang, Below Knee And Floor) | 60 kg

20:00 AMRAP:
4 Pull-ups
4 Handstand Push-ups
8 Kettlebell Swings, 24 kg

Every 1:30 for 15 mins
1 Pause Clean + Front Squat + Jerk, pick load | 30 kg
1 Pause Clean + Front Squat + Jerk, pick load | 35 kg
1 Pause Clean + Front Squat + Jerk, pick load | 40 kg
1 Pause Clean + Front Squat + Jerk, pick load | 50 kg
1 Pause Clean + Front Squat + Jerk, pick load | 60 kg
1 Pause Clean + Front Squat + Jerk, pick load | 65 kg
1 Pause Clean + Front Squat + Jerk, pick load | 70 kg
1 Pause Clean + Front Squat + Jerk, pick load | 75 kg
1 Pause Clean + Front Squat + Jerk, pick load | 80 kg
1 Pause Clean + Front Squat + Jerk, pick load | 80 kg

blairw · 23 Mar 2018 at 00:48

booyaka · 23 Mar 2018 at 08:35

nice sweaty rowing session that! 60 mins rowing plus break!!

blairw · 4 Apr 2018 at 22:53

I need to get better at logging!

25/03/2018
Sets : rest 4 mins
20 Touch And Go Deadlifts | 85 kg
10 Touch And Go Deadlifts | 85 kg
10 Touch And Go Deadlifts | 85 kg
10 Touch And Go Deadlifts | 85 kg

Every 30 secs for 15 mins:
1 Squat Clean & Split Jerk | 60 kg

26/03/2018
Every 4 mins for 20 mins:
20 Back Squats | 105 kg
10 Back Squats | 105 kg
10 Back Squats | 105 kg
10 Back Squats | 105 kg
10 Back Squats | 105 kg

5:00 AMRAP:
10 Box Jump (24 In.)s
5 Handstand Push-ups

5:00 AMRAP:
10 Burpees
5 Toes-to-bars

27/03/2018
Every 1:30 for 15 mins:
3 Hang Squat Snatches | 35 kg
3 Hang Squat Snatches | 35 kg
3 Hang Squat Snatches | 40 kg
3 Hang Squat Snatches | 40 kg
3 Hang Squat Snatches | 45 kg
3 Hang Squat Snatches | 45 kg
3 Hang Squat Snatches | 50 kg
3 Hang Squat Snatches | 50 kg
3 Hang Squat Snatches | 55 kg
3 Hang Squat Snatches | 60 kg

30/03/2018
Every 4 mins for 20 mins:
20 Touch And Go Deadlifts | 95 kg
10 Touch And Go Deadlifts | 95 kg
10 Touch And Go Deadlifts | 95 kg
10 Touch And Go Deadlifts | 95 kg
10 Touch And Go Deadlifts | 95 kg

CrossFit Games Open 11.1 / 14.13 rounds + 6 Double Unders | 141 reps | Rx'd
10:00 AMRAP:
30 Double Unders
15 Power Snatches, 75 lbs

Double Unders were terrible but thought it was important to get an RX score on the board so I can compare in a few months time.

31/03/2018
Every 4 mins for 20 mins:
10 Front Squats | 85 kg
10 Front Squats | 85 kg
10 Front Squats | 85 kg
10 Front Squats | 85 kg
10 Front Squats | 85 kg

Every 1 min for 11 mins:
1 Squat Snatch | 35 kg
1 Squat Snatch | 35 kg
1 Squat Snatch | 40 kg
1 Squat Snatch | 40 kg
1 Squat Snatch | 45 kg
1 Squat Snatch | 45 kg
1 Squat Snatch | 50 kg
1 Squat Snatch | 50 kg
1 Squat Snatch | 55 kg
1 Squat Snatch | 55 kg
1 Squat Snatch | 60 kg

Every 1 min for 10 mins:
1 Clean & Jerk | 50 kg
1 Clean & Jerk | 55 kg
1 Clean & Jerk | 60 kg
1 Clean & Jerk | 60 kg
1 Clean & Jerk | 65 kg
1 Clean & Jerk | 70 kg
1 Clean & Jerk | 75 kg
1 Clean & Jerk | 75 kg
1 Clean & Jerk | 80 kg
1 Clean & Jerk | 80 kg

02/04/2018
Every 3 mins for 12 mins:
10 Back Squats | 105 kg
10 Back Squats | 105 kg
10 Back Squats | 105 kg
10 Back Squats | 105 kg

Every 1 min for 10 mins, alternating between:
8 Bench Press, 55 kg
6 Pull-ups

03/04/2018
Every 1 min for 10 mins:
1 Power Snatch + Hang Squat Snatch + Squat Snatch | 35 kg
1 Power Snatch + Hang Squat Snatch + Squat Snatch | 35 kg
1 Power Snatch + Hang Squat Snatch + Squat Snatch | 40 kg
1 Power Snatch + Hang Squat Snatch + Squat Snatch | 40 kg
1 Power Snatch + Hang Squat Snatch + Squat Snatch | 45 kg
1 Power Snatch + Hang Squat Snatch + Squat Snatch | 45 kg
1 Power Snatch + Hang Squat Snatch + Squat Snatch | 50 kg
1 Power Snatch + Hang Squat Snatch + Squat Snatch | 50 kg
1 Power Snatch + Hang Squat Snatch + Squat Snatch | 55 kg
1 Power Snatch + Hang Squat Snatch + Squat Snatch | 55 kg

Every 1 min for 9 mins, alternating between:
1 Power Snatch, 50 kg
1 Hang Squat Snatch, 50 kg
1 Squat Snatch, 50 kg

Every 1:30 for 12 mins:
1 Power Clean + Hang Squat Clean + Push Jerk | 80 kg
1 Power Clean + Hang Squat Clean + Push Jerk | 80 kg
1 Power Clean + Hang Squat Clean + Push Jerk | 80 kg
1 Power Clean + Hang Squat Clean + Push Jerk | 80 kg
1 Power Clean + Hang Squat Clean + Push Jerk | 80 kg
1 Power Clean + Hang Squat Clean + Push Jerk | 80 kg
1 Power Clean + Hang Squat Clean + Push Jerk | 80 kg
1 Power Clean + Hang Squat Clean + Push Jerk | 80 kg

blairw · 12 Apr 2018 at 00:04