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Thread: Less is More Log

  1. #521
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    Sunday funday :-)

    UPPER BODY
    LATS - FOAM ROLL
    TRAPS - LACROSSE BALL
    PEC MINOR/BICEP - LACROSSE BALL
    SHOULDER TO FLOOR
    CHILDS POSE

    LOWER BODY
    QUAD/ADDUCTOR - FOAM ROLL
    BUTTERFLY
    STADDLE POSE
    FIGURE FOUR
    COUCH STRETCH

  2. #522
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    Thought I was getting weaker in my legs and realized the volume right now is on a ridiculous level so, no, I am Ok. Or so I told myself anyhow :-)

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Pigeon Pose – 2:00 each side
    Couch Stretch – 2:00 Each Leg
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION
    3:00 Slow Bike or Row
    1:00 of alternating Samson Stretches
    2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
    1:00 of Russian Baby Makers
    2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
    1:00 of Warrior Squats

    Followed by…
    Barbell Warmup (Empty BB)
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses + Stretch
    5 Stiff-Legged Deadlifts
    5 Front Squats

    PRIMER
    3 Sets
    6 Single-Leg Lateral Box Step Ups (each side)
    50m Farmers Carry with DB’s or KB’s - 24kg KB's used

    SQUAT WAVES
    No-more than 2-minutes rest between sets or waves.

    Wave #1
    Set #1 – 6 Back Squats @ 101kg
    Set #2 – 4 Back Squats @ 109kg
    Set #3 – 2 Back Squats @ 117kg

    Wave #2
    Set #4 – 6 Back Squats @ 109kg
    Set #5 – 4 Back Squats @ 117kg
    Set #6 – 2 Back Squats @ 125kg

    Wave #3
    Set #7 – 6 Back Squats @ 117kg
    Set #8 – 4 Back Squats @ 125kg
    Set #9 – 2 Back Squats @ 133kg

    10-Rep Front Squat
    Set #10 – 10 Front Squats @ 88kg

    BODY ARMOR
    Part #1
    3 Giant Sets:
    10 Bench Press - 60kg
    30s Max Double-Unders
    15 Deadlifts - 60kg (had to be unbroken each round)
    30s Max Double-Unders
    20 Dumbbell Bent Over Rows, (10 each side) - 30kg dumbbell (heaviest we have, unfortunately)
    NOTE:
    My DU's have started to REALLY suck again so this will require some extra attention.

    Part #2
    3 Rounds, Not For Time:
    35 Band Pull-Aparts
    15 Second L-Sit off Pull-Up Bar
    Last edited by tarmyg; 04-10-2017 at 05:33 AM.
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  3. #523
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    You make me feel lazy!

    That's a lot of work
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  4. #524
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    Felt almost feverish today. Not sure what the heck was going on. Ended up skipping the last part of the workout and headed home. Feeling better now at night time.

    MOBILITY
    Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
    Banded Shoulder Distraction – 1:00 Each Side
    Foam Rolling – Quads and Adductors – 2:00
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    500 Meter Row, 10 Spiderman and Reach, each leg
    400 Meter Row, 8 Strict Pull-Ups
    300 Meter Row, 6 Walkouts
    and...
    2 Rounds:
    10 Pushups
    15 AbMat Sit-Ups
    200 Meter Run

    STRICT GYMNASTICS
    Minutes 0:00 – 5:00:
    1 Wall Walk – Video HERE.
    3 Pausing Strict Pull-Ups (pause for 3 seconds with chin over bar)

    Minutes 5:00 – 10:00:
    10 Second Ring Support Hold
    5-10 Horizontal Ring Rows

    Minutes 10:00 – 15:00:
    6 Strict Toes to Bar (or as high as we can)
    3 Inchworms

    "BOAT RACE"
    3 Rounds:
    Row 500 Meters
    21 Calories on Assult Bike
    Rest 3:00 between rounds.

    Stopped and went home here!!!

  5. #525
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    dude, you are crushing it!

    get well bud!

  6. #526
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    Today's workout felt much better than yesterday. Must have been an off day. Got some cool news. I started working with a local nutrition company to help me perfect my diet and see how it helps with performance. Could not be more excited. Losing weight is zero problem for me these days but I feel like a somewhat newbie when it comes to performance nutrition so it will be nice to have a second opinion on this. First change (Will be one change every 2-weeks or so depending on response) is a mid-workout drink that will help me power through.

    MOBILITY
    Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
    Banded Shoulder Distraction – 1:00 Each Side
    Front Rack Stretch – 2:00
    Foam Rolling – Quads and Adductors – 2:00
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    500 Meter Row (slow) or 15 Calorie Bike (slow) into…

    2 Rounds:
    :20 second Samson Stretch each side
    10 AbMat Sit-Ups
    10 Chest Level Kettlebell Swings
    10 Pushups
    10 Slow Hip Extensions

    Followed by…
    Barbell Warmup (Empty Barbell)
    5 Good Morning
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses + Reach
    5 Stiff-Legged Deadlifts
    5 Front Squats

    PRIMER
    3 Sets, Not For Time:
    8 x Unilateral Dumbbell Presses from a Kneeling Position (each side)
    30 Second Hallow Rock Hold

    PUSH PRESS
    4 Sets of 6 Across
    Across implies that we are holding the same loading for all four sets of six repetitions.
    4Χ6 @ 55kg

    DT
    5 Rounds:
    12 Deadlifts
    9 Hang Power Cleans
    6 Push Jerks

    First round at 60kg (rx is 70kg) and rest at 50kg
    TIME:
    14.49

    SHOULDER RECOVERY
    3 Sets, Not for Time:
    10 Front Raises
    15 Rotator Retractions
    30 Banded Pull-Aparts
    Last edited by tarmyg; 04-12-2017 at 03:35 AM.
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  7. #527
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    Damn man, you definitely do more work than anyone on here!

  8. #528
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    Quote Originally Posted by RaginCajun View Post
    Damn man, you definitely do more work than anyone on here!
    Haha, not sure I would go that far. I appreciate the acknowledgement though :-)
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  9. #529
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    Thursday and as always some isolation movements, chest, and arms, but I also have things assigned by the coach that I run through. Pure mobility stuff. I need a different foam roller at home as the one I have is WAY to hard and, quite literally, bruises me a bit. I took another vanity picture today. Gained a bit of fat in the midsection but nothing I am overly concerned with.

    UPPER BODY
    LATS - FOAM ROLL
    TRAPS - LACROSSE BALL
    PEC MINOR/BICEP - LACROSSE BALL
    SHOULDER TO FLOOR
    CHILDS POSE

    LOWER BODY

    QUAD/ADDUCTOR - FOAM ROLL
    COUCH STRETCH
    STADDLE POSE
    PIGEON POSE
    DORSIFLEXION (ANKLE)

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  10. #530
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    No training yesterday due to some scheduling conflicts.

    MOBILITY
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Medball Thoracic Opener – 2 Sets of 1:00
    Banded Shoulder Distraction – 1:00 Each Side
    Foam Rolling – Quads and Adductors – 2:00
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    3:00 Light Row
    10 Samson Stretch Lunges (5-second hold in each)
    2:00 Light/Moderate Row
    10 Alternating Spiderman and Reach
    1:00 Moderate Row
    10 Russian Baby Makers
    5 Slow Dowel Overhead Squats

    Barbell Warmup (Snatch Variation)
    With an empty barbell…
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Behind the Neck Snatch Grip Presses
    5 Snatch Grip Stiff-Legged Deadlifts
    5 Overhead Squats

    POWER CLEAN + POWER SNATCH
    Every 30 Seconds x 12 Reps – 1 Power Clean @ 55% of 1RM Clean and Jerk - 50kg
    Rest 3:00
    Every 30 Seconds x 12 Reps – 1 Power Snatch @ 55% of 1RM Snatch - 40kg

    “AMMA”
    4 Rounds:
    15 Burpee Box Jumps (24″/20″)
    20 Calorie Row
    16 Hang Power Snatches (95/65)
    400 Meter Run

    RECOVERY BIKE + MOBILITY
    15:00 Recovery Light Bike.
    Conversational pace. Flushing effort.

    Followed by…
    Samson Stretch, 30s each leg
    Couch Stretch, 2:00 each leg
    Pigeon Pose, 2:00 each leg
    Banded Shoulder Distraction, 1:00 each

    Followed by...

    CFNE BulletProof Shoulders.

  11. #531
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    Felt a nice pop in my Gluteus Maximus muscle today as I was doing my finishing Front Squats. Safe to say I stopped at 5 reps out of the scheduled 10. Used cricket ball on the muscle for about 10 minutes along with a Pigeon Pose stretch. After that, the muscle was, in general, more sore than hurting so I was able to finish my workout without too much trouble. Today's movement I simply HAD to lookup was Suitcase Deadlifts

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Pigeon Pose – 2:00 each side
    Couch Stretch – 2:00 Each Leg
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION
    3:00 Slow Bike or Row
    1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)

    3 Rounds, rotating stations every :30 seconds:
    A) Superman Rocks
    B) Hallow Rocks
    B) Alternating Samson Stretches
    C) Alternating Spiderman + Reach

    Followed by:
    1:00 of Warrior Squats

    Followed by…
    Barbell Warmup (Empty BB)
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses + Stretch
    5 Stiff-Legged Deadlifts
    5 Front Squats

    PRIMER
    3 Sets, not for time:
    8 Suitcase Deadlifts (each side)
    8 Double-Kettlebell Front Rack Step-Ups (total, 4 each leg)

    SQUAT WAVES
    Wave #1
    Set #1 – 6 Back Squats @ 106kg
    Set #2 – 4 Back Squats @ 114kg
    Set #3 – 2 Back Squats @ 122kg

    Wave #2
    Set #4 – 6 Back Squats @ 114kg
    Set #5 – 4 Back Squats @ 122kg
    Set #6 – 2 Back Squats @ 130kg

    Wave #3
    Set #7 – 6 Back Squats @ 122kg
    Set #8 – 4 Back Squats @ 130kg
    Set #9 – 2 Back Squats @ 138kg

    10-Rep Front Squat
    Set #10 – 10 Front Squats @ 93kg (finished 5 as my butt popped)

    BODY ARMOR
    3 Sets, Not for Time:
    10 Romanian Deadlifts (moderate load) @ 70kg
    20 GHD Sit-Ups
    30 Hip Extensions
    50 Banded Pull-Aparts
    200 Meter Kettlebell Carry @ 16kg

  12. #532
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    Left glute muscle is feeling a bit better. I doubt I'll heavy squat for a few days so it's good I got a couple of days heading out in the jungle for some vacation.

    MOBILITY
    Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
    Banded Shoulder Distraction – 1:00 Each Side
    Front Rack Stretch – 2:00
    Wrist Stretches – 30s in each position
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    500 Meter Row (slow) or 15 Calorie Bike (slow) into…
    2 Rounds:
    :20 second Samson Stretch each side
    10 AbMat Sit-Ups
    10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)
    10 Pushups
    10 Slow Hip Extensions

    Followed by…
    Barbell Warmup (Empty Barbell)
    5 Good Morning
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses + Reach
    5 Stiff-Legged Deadlifts
    5 Front Squats

    PRIMER
    3 Sets, Not For Time:
    8 Kneeling Barbell Strict Presses
    50′ Single Arm Overhead Carry (each)

    PUSH PRESS
    4 Sets of 6 Across @ 60kg

    "MOUNTAIN MAN"
    On the Minute x 15
    Minute 1 – 20 Wallballs - 9kg
    Minute 2 – 7 Box Jumps - 30″
    Minute 3 – 5 Power Cleans (climbing in weight) - 30kg, 40kg, 50kg, 60kg, 70kg

    BODY ARMOR
    3 Sets, Not for Time:
    15 Front Raises
    20 Rotator Retractions
    25 Pushups

  13. #533
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    still crushing it I see!
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  14. #534
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    Back at home after 3 wonderful days in the Jungle looking at fireflies. Seeing tens upon tens of thousands of these little ones blinking in synchronous rhythm was something I will not forget. Amazing!

    My glute is still sore but felt good enough to put some weight on it. Nothing crazy but fairly heavy. I just started laughing when I saw the CASHOUT, 800 fricking meters of sled pulling. I mean, come on!!!

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Pigeon Pose – 2:00 each side
    Couch Stretch – 2:00 Each Leg
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION
    3:00 Slow Bike or Row
    1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
    3 Rounds, rotating stations every :30 seconds:
    A) Superman Rocks
    B) Hallow Rocks
    B) Alternating Samson Stretches
    C) Alternating Spiderman + Reach

    Followed by:
    1:00 of Warrior Squats

    Followed by…

    Barbell Warmup (Empty BB)
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses + Stretch
    5 Stiff-Legged Deadlifts
    5 Front Squats

    PRIMER
    3 Sets, not for time:
    8 Suitcase Deadlifts (each side) - 32kg KB
    8 Double-Kettlebell Front Rack Step-Ups (total, 4 each leg) - 16kg KB

    SQUAT WAVES
    Wave #1
    Set #1 – 5 Back Squats @ 112kg
    Set #2 – 3 Back Squats @ 120kg
    Set #3 – 1 Back Squats @ 128kg

    Wave #2
    Set #4 – 5 Back Squats @ 120kg
    Set #5 – 3 Back Squats @ 128kg
    Set #6 – 1 Back Squats @ 136kg

    Wave #3
    Set #7 – 5 Back Squats @ 128kg
    Set #8 – 3 Back Squats @ 136kg
    Set #9 – 1 Back Squats @ 144kg

    15-Rep Front Squat
    Set #10 – 15 Front Squats @ 60kg

    BODY ARMOR
    3 Giant Sets, resting as needed between sets
    20 Kettlebell Front Rack Reverse Lunges - 16kg
    20 AbMat Sit-Ups
    20 1-Arm Kneeling Kettlebell Presses - 16kg
    20 Hip Extensions
    20 Double Russian Kettlebell Swings - 16kg

    — Rest 5:00 —

    CASHOUT

    800 Meter Sled Drag - 30kg on sled


  15. #535
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    once again, that is some work!

    loved reading the first line in your post!

    glad you all enjoyed the great outdoors!

  16. #536
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    Felt, again, completely off after my warm-up and had to stop and head home. Just bizarre. Felt almost feverish. Second Tuesday in a row this happens. At it again tomorrow.

  17. #537
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    Felt back to normal today after yesterday's downturn.

    MOBILITY
    Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
    Banded Shoulder Distraction – 1:00 Each Side
    Front Rack Stretch – 2:00
    Wrist Stretches – 30s in each position
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION

    500 Meter Row (slow) or 15 Calorie Bike (slow) into…
    2 Rounds:
    :20 second Samson Stretch each side
    10 AbMat Sit-Ups
    10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)
    10 Pushups
    10 Slow Hip Extensions

    Followed by…
    Barbell Warmup (Empty Barbell)
    5 Good Morning
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses + Reach
    5 Stiff-Legged Deadlifts
    5 Front Squats

    PRIMER
    3 Sets, Not For Time:
    8 Kneeling Barbell Strict Presses - 40kg
    50′ Single Arm Overhead Carry (each) - 24kg KB

    PUSH PRESS
    4 Sets of 6 Across - 70kg

    "MAKE IT RAIN"
    For Time (each piece runs directly into the next):
    21-15-9 – Calorie Bike, Kettlebell Swings - 24kg
    21-15-9 – Calorie Row, Burpees
    21-15-9 – Medball Squat Cleans - 9kg, 200 Meter Run after each set
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  18. #538
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    Quote Originally Posted by tarmyg View Post
    Felt, again, completely off after my warm-up and had to stop and head home. Just bizarre. Felt almost feverish. Second Tuesday in a row this happens. At it again tomorrow.
    hmmmmmm

    taking any pre workout supplements?

  19. #539
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    Quote Originally Posted by RaginCajun View Post
    hmmmmmm

    taking any pre workout supplements?
    Not anything weird. 200mg of caffeine which I've been using for years.

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    Quote Originally Posted by tarmyg View Post
    Not anything weird. 200mg of caffeine which I've been using for years.
    what else can you describe in what you are feeling when feeling feverish?

    any signs of infection?

    on any hormones?

  21. #541
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    Quote Originally Posted by RaginCajun View Post
    what else can you describe in what you are feeling when feeling feverish?

    any signs of infection?

    on any hormones?
    Just my standard stuff. About to go on pct soon but that is a few weeks away.

  22. #542
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    Quote Originally Posted by tarmyg View Post
    Just my standard stuff. About to go on pct soon but that is a few weeks away.
    hmmmmmmm, maybe it is just your body getting rid of something.

    does this feeling occur after taking your shots/meds?

  23. #543
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    Quote Originally Posted by RaginCajun View Post
    hmmmmmmm, maybe it is just your body getting rid of something.

    does this feeling occur after taking your shots/meds?
    Not narrowed it down yet but started tracking everything today just to see if it happens again.

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    Quote Originally Posted by tarmyg View Post
    Not narrowed it down yet but started tracking everything today just to see if it happens again.
    do that!

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    Felt on fucking fire today! Chest and then arms. Got such a pump I literally thought my arms would fall off and my chest, well, it is going to be sore tomorrow. Damn son! :-)

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  26. #546
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    Boom!!!!!!!!
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  27. #547
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    Quote Originally Posted by RaginCajun View Post
    Boom!!!!!!!!
    Damn straight!!! :-)

  28. #548
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    Another excellent day in The Box. My one main concern now is that I do not feel that my MetCon abilities are improving. As an example is the WoD today. I really should be able to do 15 power snatches at 43kg unbroken but I get to spent. It's just off somehow. I'll keep at it and retest it from time to time.

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Barbell Assisted Thoracic Opener – 2 sets of 1:00
    Wrist Stretches – :30s in each position
    Couch Stretch – 2:00 Each Leg
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION
    1:00 Slow Bike or Row
    6 Spidermans + 6 Russian Baby Makers
    1:00 Slow Bike or Row
    10 Pausing Dowel Overhead Squats (pause in bottom)
    1:00 Slow Bike or Row
    30 second Samson Stretch each side

    Followed by…

    10 Warrior Squats

    Followed by…
    Snatch Barbell Warmup
    Completed with an empty barbell with a snatch-width grip on the barbell…
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Behind the Neck Presses
    5 Stiff-Legged Deadlifts
    5 Overhead Squats

    PRIMER
    3 Sets, for Quality:
    15 Second Front Squat Hold - 50kg
    50′ 1-Arm Farmers Carry (each) - 32kg

    SQUAT

    Set #1 – 3 Front Squats @ 92kg
    Set #2 – 1 Front Squat @ 98kg
    Set #3 – 3 Front Squats @ 92kg
    Set #4 – 1 Front Squat @ 101kg
    Set #5 – 3 Front Squats @ 92kg
    Set #6 – 1 Front Squat @ 105kg
    Set #7 – 10 Back Squats @ 86kg
    NOTE: This was WAY TO light. Got to retest my 1RM

    "SEA LEGS"
    2 Rounds:
    500 Meter Row
    15 Power Snatches - 43kg
    500 Meter Row
    15 Overhead Squats - 43kg

    RECOVERY COOLDOWN
    10:00 Light Bike
    Couch Stretch – 2:00 Each Leg

  29. #549
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    Missed Saturday training (again) so I am now starting to fall behind a bit. Frustrating but I am going to figure my schedule out to get it done somehow.

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Pigeon Pose – 2:00 each side
    Couch Stretch – 2:00 Each Leg
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION
    3:00 Slow Row
    1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
    3 Rounds, rotating stations every:30 seconds:
    A) Superman Rocks
    B) Hollow Rocks
    B) Alternating Samson Stretches
    C) Alternating Spiderman + Reach

    Followed by:
    1:00 of Warrior Squats

    Followed by…
    Barbell Warmup (Empty BB)
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses + Stretch
    5 Stiff-Legged Deadlifts
    5 Front Squats
    PRIMER
    3 Sets, resting as needed between:
    10 Front Rack Box Step-Ups
    10 Barbell Rollouts

    SQUAT WAVES
    Wave #1
    Set #1 – 5 Back Squats @ 117kg
    Set #2 – 3 Back Squats @ 125kg
    Set #3 – 1 Back Squats @ 133kg

    Wave #2

    Set #4 – 5 Back Squats @ 125kg
    Set #5 – 3 Back Squats @ 133kg
    Set #6 – 1 Back Squats @ 141kg

    Wave #3

    Set #7 – 5 Back Squats @ 133kg
    Set #8 – 3 Back Squats @ 141kg
    Set #9 – 1 Back Squats @ 149kg

    15-Rep Front Squat
    Set #10 – 15 Front Squats @ 70kg

    BODY ARMOR
    3 Giant Sets:
    15 Single Arm Kneeling Dumbbell Presses - 22.5kg, 20kg, 17.5kg
    15 Single Arm Dumbbell Row
    100 Meter Single KB Front Rack Carry - 24kg
    40 Banded Pull-Aparts
    40 AbMat Sit-Ups

  30. #550
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    First Tuesday that I felt great in a while and workout today was decent. As suspected my conditioning needs to improve but I'll just trust the process for now as I know the coach knows his stuff.

    MOBILITY
    Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
    Banded Shoulder Distraction – 1:00 Each Side
    Foam Rolling – Quads and Adductors – 2:00
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    500 Meter Row, 10 Spiderman and Reach, each leg
    400 Meter Row, 8 Strict Pull-Ups
    300 Meter Row, 6 Walkouts

    2 Rounds:
    10 Pushups
    15 AbMat Sit-Ups
    200 Meter Run

    STRICT GYMNASTICS

    Minutes 0:00 – 5:00:
    Handstand Floater Practice (or Free Standing Handstand Practice)

    Minutes 5:00 – 10:00:
    AMRAP
    A) 5 Ring Rows
    B) 5 Strict Ring Dips

    Minutes 10:00 – 15:00:

    AMRAP
    A) 5 Deficit Pushups
    B) 10 Pausing Hip Extensions (1-second pause at the top of each rep)

    LEAD FOOT
    AMRAP 4:
    27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

    REST 4:

    AMRAP 4:
    21 Calorie Row, 21 Burpees, 21 Toes to Bar

    REST 4:

    AMRAP 4:
    15 Calorie Row, 15 Burpees, 15 Pull-Ups

    RECOVERY BIKE

    10:00 Cooldown

  31. #551
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    Well, that was a CRAP workout. Forearms are not holding up and pain level is about 7, almost 8 while lifting. Had to lower weights from 55kg down to 40kg and could still not get through it. Will need to focus on some very serious stretching in the forearms and see if I can get this to improve. Doing Squat Cleans is almost impossible right now due to the load it put's on my, very stiff, arms.

    MOBILITY
    Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
    Banded Shoulder Distraction – 1:00 Each Side
    Front Rack Stretch – 2:00
    Wrist Stretches – 30s in each position
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    500 Meter Row (slow) or 15 Calorie Bike (slow) into…
    3 Rounds:
    :20 second Samson Stretch each side (Video HERE)
    :20 seconds AbMat Sit-Ups
    :20 seconds Air Squats

    1 Round:
    10 Box Jumps (you choose height… reset after each rep, focus on explosiveness)
    15 Slow Hip Extensions

    Followed by…
    Barbell Warmup (Empty Barbell)
    5 Good Morning
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses + Reach
    5 Stiff-Legged Deadlifts
    5 Front Squats

    BIG CLEAN COMPLEX
    Video Demonstration
    With a running clock, 5 Rounds…
    1 “Big Clean Complex” every 6:00:
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk
    High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

    Sets are to be started on the 0:00, 6:00, 12:00, 18:00, and 24:00. Any time remaining inside those windows after completion is rest.

  32. #552
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    my body felt like that today, tight as hell!

    i need to do more stretching and forearm exercises, especially eccentric ones

    and damn that is some work!

  33. #553
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    Yesterday I had an amazing day at the gym doing Arms and Chest. Gotten a bit stronger there I must say. 80kg on each side on the Supine Bench is good for me doing an easy 12 reps. Today it was back at CrossFit and the forearm problem is having some debilitating effects. Not sure this is something that can be fixed honestly.

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Barbell Assisted Thoracic Opener – 2 sets of 1:00
    Wrist Stretches – :30s in each position
    Couch Stretch – 2:00 Each Leg
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION

    1:00 Slow Bike or Row
    6 Spidermans + 6 Russian Baby Makers (Video HERE)
    1:00 Slow Bike or Row
    10 Pausing Dowel Overhead Squats (pause in bottom)
    1:00 Slow Bike or Row
    30 second Samson Stretch each side (Video HERE)

    Followed by…
    10 Warrior Squats

    Followed by…
    Completed with an empty barbell with a snatch-width grip on the barbell…
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Behind the Neck Presses
    5 Stiff-Legged Deadlifts
    5 Overhead Squats

    PRIMER
    3 Rounds, resting as briefly as needed as you transition between stations…
    30s Wall Facing Handstand Hold
    30s Superman Hold
    30s Side Plank Hold (each side)
    30s Front Rack Hold
    2:00 Rest between rounds.

    SQUAT
    Set #1 – 3 Front Squats @ 100kg
    Set #2 – 1 Front Squat @ 106kg
    Set #3 – 3 Front Squats @ 100kg
    Set #4 – 1 Front Squat @ 110kg
    Set #5 – 3 Front Squats @ 100kg
    Set #6 – 1 Front Squat @ 113kg
    Set #7 – 10 Back Squats @ 95kg
    Set #8 - 1 Front Squat @ 120kg
    Set #9 - 1 Front Squat @ 130kg
    NOTE:
    New 1rm for Front Squat is 130kg

    MAYA
    AMRAP 17:
    20 Calorie Row
    17 Power Snatches - 34kg
    20 Box Jumps - 24″
    17 Wallballs - 9kg

    RECOVERY COOLDOWN
    10:00 Light Bike
    Following…
    Couch Stretch – 2:00 Each Leg

  34. #554
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    BOOM!!! A new nice PR on Power Clean at 90kg. Think I will hit 100kg within a reasonable timeframe. I ran a BootCamp earlier in the morning before my own training so today was a pretty heavy day!

    MOBILITY
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Medball Thoracic Opener – 2 Sets of 1:00
    Banded Shoulder Distraction – 1:00 Each Side
    Foam Rolling – Quads and Adductors – 2:00
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    2 Rounds:
    2:00 Light Row
    4 Samson Stretch Lunges (5-second hold in each)
    8 Alternating Spiderman and Reach
    12 Russian Baby Makers

    3 Rounds:
    5 Strict Pull-Ups
    10 Russian Kettlebell Swings
    15 AbMat Sit-Ups

    Barbell Warmup - Empty BB
    5 Good Morning
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses
    5 Stiff-Legged Deadlifts
    5 Front Squats

    POWER CLEAN & JERK
    Primer
    5 Sets: 1 Pausing Clean Deadlift + 1 Power Clean @ 40kg

    Power Clean & Jerk
    Set #1 – 1 Complex @ 43kg
    Set #2 – 1 Complex @ 47kg
    Set #3 – 1 Complex @ 51kg
    Set #4 – 1 Complex @ 55kg
    Set #5 – 1 Complex @ 59kg
    Set #6 – 1 Complex @ 60kg
    Set #7 – 1 Complex @ 65kg
    Set #8 – 1 Complex @ 70kg
    Set #9 – 1 Complex @ 75kg
    Set #10 – 1 Complex @ 80kg
    Set #11 – 1 Complex @ 85kg
    Set #12 – 1 Complex @ 90kg

    CERBERUS
    For Time:
    800 Meter Run, 30 Power Cleans 43kg, 10 Barbell-Facing Burpees
    800 Meter Run, 20 Power Cleans 52kg, 20 Barbell-Facing Burpees
    800 Meter Run, 10 Power Cleans 61kg, 30 Barbell-Facing Burpees
    TIME: 22.20

  35. #555
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    Pretty decent workout today!

    MOBILITY
    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Pigeon Pose – 2:00 each side
    Couch Stretch – 2:00 Each Leg
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION
    3:00 Slow Bike or Row
    1 Round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
    3 Rounds, rotating stations every :30 seconds:
    A) Superman Rocks
    B) Hallow Rocks
    B) Alternating Samson Stretches
    C) Alternating Spiderman + Reach

    Followed by:
    1:00 of Warrior Squats

    Followed by…
    Barbell Warmup (Empty BB)
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses + Stretch
    5 Stiff-Legged Deadlifts
    5 Front Squats

    PRIMER
    3 Sets, resting as needed between:
    10 Front Rack Box Step-Ups - 15kg
    10 Barbell Rollouts

    SQUAT WAVES
    Back Squats

    Set #1 – 3 Back Squats @ 130kg
    Set #2 – 1 Back Squat @ 138kg
    Set #3 – 3 Back Squats @ 130kg
    Set #4 – 1 Back Squat @ 143kg
    Set #5 – 3 Back Squats @ 130kg
    Set #6 – 1 Back Squat @ 147kg
    Set #7 – 3 Back Squats @ 130kg
    Set #8 – 1 Back Squat @ 152kg

    15-Rep Front Squat
    Set #9 – 15 Front Squats @ 80kg

    BODY ARMOR
    Body Armor Part #1
    3 Giant Sets:
    Max Strict Pull-Ups
    20 Double Kettlebell Russian Swings (chest level)
    20 Double Kettlebell Step-Back Lunges
    20 Glute Bridges

    Body Armor Part #2
    50 Strict Presses - 34kg
    *Every break, complete 40 Double-Unders

  36. #556
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    Forearms still not holding up for shit. Trying to do Muscle Up's today reveals how much it actually hurts. It's quite insane. Could not work through that pain no matter what!

    MOBILITY
    Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
    Banded Shoulder Distraction – 1:00 Each Side
    Foam Rolling – Quads and Adductors – 2:00
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION

    500 Meter Row, 10 Spiderman and Reach, each leg
    400 Meter Row, 8 Walkouts
    300 Meter Row, 6 Inchworms

    10 Slow, Pausing Dowel OHS.

    Barbell Warmup (Snatch Variation)
    5 Good Mornings
    5 Back Squats
    5 Snatch Grip Elbow Rotations
    5 Snatch-Grip Behind-the-Neck Presses
    5 Snatch-Grip Stiff-Legged Deadlifts
    5 Overhead Squats

    POWER WHEELS
    Three AMRAP 3:00’s below. After each AMRAP, rest 3:00. On a running clock…
    0:00 – 3:00 – Part #1
    3:00 – 6:00 – Rest
    6:00 – 9:00 – Part #2
    9:00 – 12:00 – Rest
    12:00 – 15:00 – Part #3

    “Power Wheels” Part #1
    AMRAP 3:
    10/8 Calorie Assault Bike
    12 Power Snatches - 43kg

    “Power Wheels” Part #2
    AMRAP 3:
    10/8 Calorie Assault Bike
    8 Power Snatches - 52kg

    “Power Wheels” Part #3
    AMRAP 3:
    10/8 Calorie Assault Bike
    4 Power Snatches - 60kg

    GYMNASTIC CONDITIONING
    Minutes 0:00 – 6:00
    A) 5 Swings – Ring Muscle-Up Swing Drill
    B) 1-2 Muscle-Ups or 5 Strict Banded MU Drills

    Minutes 6:00 – 12:00
    A) 3 Wall Walks
    B) 15 Hip Extensions

  37. #557
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    Well, today was heavy. Phew! Skipped the last Body Armour part as shoulders were completely fried and it was 97 degrees in the gym.

    MOBILITY
    Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Total
    Banded Shoulder Distraction – 1:00 Each Side
    Front Rack Stretch – 2:00
    Wrist Stretches – 30s in each position
    Couch Stretch – 2:00 Each Leg
    Pigeon Pose – 2:00 each side

    ACTIVATION
    500 Meter Row (slow) or 15 Calorie Bike (slow) into…
    3 Rounds:
    :20 second Samson Stretch each side
    :20 seconds AbMat Sit-Ups
    :20 seconds Air Squats

    1 Round:
    10 Box Jumps (you choose height… reset after each rep, focus on explosiveness)
    15 Slow Hip Extensions

    Followed by…

    Barbell Warmup (Empty Barbell)
    5 Good Morning
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses + Reach
    5 Stiff-Legged Deadlifts
    5 Front Squats

    PRIMER

    3 Sets:
    20-30s Wall-Facing Handstand Hold
    6 Waiter Squats (each side)

    PUSH PRESS
    Push Press – 5 Sets of 3 “Across”
    80kg first three and then lowered to 60kg. Should have been the same weight but should have started at 75kg.

    OPEN WATER

    AMRAP 13:
    55/40 Calorie Row
    55 Thrusters (95/65)
    55 Pull-Ups
    55 Handstand Pushups
    NOTE: Got to 22 pull ups.

  38. #558
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    New Front Squat PR again. Not getting stronger as much as my technique is getting better and it's easier to lift as my back squat PR is 160kg and I am catching up with the front squat.

    MOBILITY

    Trap/First Rib Lacrosse Ball Mobilization – 1:00 each side
    Foam Rolling: Thoracic (Upper Back) – 2:00
    Barbell Assisted Thoracic Opener – 2 sets of 1:00
    Wrist Stretches – :30s in each position
    Couch Stretch – 2:00 Each Leg
    Ankle Flexibility (Dorsiflexion) – 1:00 each foot

    ACTIVATION

    1:00 Slow Bike or Row
    6 Spiderman's + 6 Russian Baby Makers
    1:00 Slow Bike or Row
    10 Pausing Dowel Overhead Squats (pause in bottom)
    1:00 Slow Bike or Row
    30 second Samson Stretch each side

    Followed by…
    10 Warrior Squats

    Followed by…
    Barbell Warmup
    5 Good Mornings
    5 Back Squats
    5 Elbow Rotations
    5 Strict Presses
    5 Stiff-Legged Deadlifts
    5 Front Squats

    PRIMER
    3 Rounds, resting as briefly as needed as you transition between stations…
    30s Wall Facing Handstand Hold
    20s Superman Hold
    20s Side Plank Hold (each side)
    30s Front Rack Hold
    2:00 Rest between rounds.

    SQUAT
    Set #1 – 3 Front Squats @ 107kg
    Set #2 – 1 Front Squat @ 117kg
    Set #3 – 3 Front Squats @ 107kg
    Set #4 – 1 Front Squat @ 121kg
    Set #5 – 3 Front Squats @ 107kg
    Set #6 – 1 Front Squat @ 125kg
    Set #7 – 10 Back Squats @ 105kg

    SURFER ON ACID
    3 Rounds:
    500 Row
    21 Burpees

  39. #559
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    Dang Bro...I get sick just looking at the volume of your program.
    I guess I don't know anything about the style of competition that you are involved in but it seems like way too much on a daily basis for your body to have time to heal & grow. Maybe that is why your having some pain issues?
    Like I said I don't pretend to know anything about the level of competition you are involved in although I pop in every now and then and see you did quite well last round.
    Anyways I am impressed with your dedication. Keep on killing it...just don't let it kill you!!
    tarmyg likes this.

  40. #560
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    Quote Originally Posted by Sicko View Post
    Dang Bro...I get sick just looking at the volume of your program.
    I guess I don't know anything about the style of competition that you are involved in but it seems like way too much on a daily basis for your body to have time to heal & grow. Maybe that is why your having some pain issues?
    Like I said I don't pretend to know anything about the level of competition you are involved in although I pop in every now and then and see you did quite well last round.
    Anyways I am impressed with your dedication. Keep on killing it...just don't let it kill you!!
    It is sure intense but as I am seeing very good progression on this program I'll stick with it. It is programmed by, currently anyways, the best CrossFit coach in the country, hands down, so I am just trusting the process. Got almost two years before I am hoping to reach my target goal of top 200 in the world (aka making the qualifier). The injury was there before honestly but this sure is not helping.

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