Less is More Log

[tarmyg]

Done with my Italy trip but I am now in Romania for a wedding I have to attend. Found an amazing CrossFit box here that I am training at. I am starting to feel, physically, so great I am not sure I ever felt this good.

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
Banded Hamstring Distraction – 1:00 each side
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
Tempo Row – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts
6 Alternating Spiderman + Reach
9 Dowel Overhead Squats

Followed by:
Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

POWER SNATCH
5 Sets of 2 Pausing Power Snatches
The pause takes place just past below the knee in this lift. Hold here for a full 2 seconds, and finish with a full power snatch.

Set #1 – 40kg
Set #2 – 48kg
Set #3 – 52kg
Set #4 – 52kg
Set #5 – 52kg

PAUSING JERK DRIVE
6 Sets of 2 Pausing Jerk Drives

Set #1 – 2 Reps @ 47kg
Set #2 – 2 Reps @ 51kg
Set #3 – 2 Reps @ 56kg
Set #4 – 2 Reps @ 60kg
Set #5 – 2 Reps @ 65kg
Set #6 – 2 Reps @ 70kg

SPLIT JERK
5 Sets of the Complex:
2 Pausing Split Jerks + 1 Split Jerk (No Pause)

Set #1 – 56kg
Set #2 – 60kg
Set #3 – 65kg
Set #4 – 65kg
Set #5 – 65kg

PULL OVER
For Time:
21 Barbell-Facing Burpees
21 Power Cleans - 61kg
21 Barbell-Facing Burpees

[tarmyg]

Monday training in the Romanian CrossFit box. Meeting up with an Olympic Weightlifting trainer on Wednesday. His CV is, to put it mildly, impressive. Going to try and learn as much as possible. Had a great day training myself. All lifts worked really well for some reason, it all just came together with the exception of Back Squats. Felt a bit of a strain in my right glute so did not push beyond 130kg. I really want to get 170kg 1RM this year but not sure it will be possible.

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
3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

SNATCH
3 Sets of 1 @ 85%
2 Sets of 1 @ 85-90%

Warm-Up Sets
Set #1 – Power Snatch + OHS + Squat Snatch @ 40kg
Set #2 – Power Snatch + OHS + Squat Snatch @ 44kg
Set #3 – Power Snatch + OHS + Squat Snatch @ 48kg
Set #4 – 3 Squat Snatches @ 56kg
Set #5 – 2 Squat Snatches @ 60kg
Set #6 – 1 Squat Snatch @ 64kg

Working Sets
3 Sets of 1 @ 68kg
2 Sets of 1 @ 72kg

SQUAT CLEAN
3 Sets of 1 @ 85%
2 Sets of 1 @ 85-90%

Warm-Up Sets
Set #1 – 2 Power Cleans + 2 Front Squat @ 47kg
Set #2 – 2 Power Cleans + 2 Front Squats @ 51kg
Set #3 – 2 Power Cleans + 2 Front Squats @ 56kg
Set #4 – 2 Squat Cleans @ 65kg
Set #5 – 2 Squat Cleans @ 70kg
Set #6 – 2 Squat Cleans @ 74kg

Working Sets
3 Sets of 1 Squat Clean @ 79kg
2 Sets of 1 Squat Clean @ 88kg

BACK SQUAT WAVES
3 – 1 – 3 – 1 – 3 – 1

3 Back Squats @ 131kg
1 Back Squat @ 139kg
3 Back Squats @ 131kg
1 Back Squat @ 142kg
3 Back Squats @ 131kg
1 Back Squat @ 146kg

BODY ARMOR
5 “Giant Sets”:
5 Strict Pull-Ups
3 Wall Walks
10 Strict Ring Dips

[tarmyg]

It's fair to say that yesterday's training was a bit insane. First I had my training and then a 90-minute Barbell Class with the Olympic Coach. This guy helped me more in 90-minutes with technique and such than what I have learned in the last year alone. Crazy! I just walked away, somewhat frustrated, knowing that I do not have access to this kind of coach where I am living, and I know what difference it would make.

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 (Video)
Couch Stretch – 2:00 Each Leg
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
3 Rounds:
1:00 Light Row
5 Strict Pull-Ups
10 Banded Good Mornings
15 Abmat Sit-Ups

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

POSITIONING PRIMER
3 Sets, not for score:
5 Waiter Squats, each side - 32kg KB
5 Cossack Squats, each side

OVERHEAD SQUAT + SNATCH BALANCE
Minutes 0:00 – 7:00
Build to a Moderate Pause Overhead Squat - Max 70kg
Minutes 7:00 – 12:00
Build to a Moderate Pausing Snatch Balance - Max 70kg

STEP-BACK LUNGE
3 Sets of 12 (6 each leg)
Barbell Step-back Lunges

Set #1 – 12 Repetitions @ 56kg
Set #2 – 12 Repetitions @ 64kg
Set #3 – 12 Repetitions @ 72kg

PUSHED AROUND
Every 3:00 x 4 Rounds (12:00):
15/12 Calorie Row
10 Barbell-Facing Burpees
Max Push Presses in Time Remaining - 52kg
REPS: 44 Push Presses

OLYMPIC BARBELL CLASS
Muscle Clean x 3 + Strict Push Press x 5 for 10 Rounds at 40kg
Back Squat 8x4 at 80kg
Deadlift 7x4 at 70kg
Behind the Neck Strict Press 7x4 at 40kg

COMMENT: It's fair to say all my weights got lowered which was a good thing as the Coach was quite crazy about form, as he should be. I mean, I am going to have to reset my Back Squat targets a bit as my form is now "new". Same thing with deadlifts. He was happy about presses and cleans though which is positive. All together, great class.

[tarmyg]

I am back in India after 2-weeks of travel and sickness the two weeks prior to that and it is fair to say conditioning has suffered and so has my waistline :-) Regardless, super pumped about starting this bulk today. The last time I bulked I somewhat failed. I was not able to get enough calories in in combination with my, fairly heavy, workout schedule. This is my last chance to bulk before I have to cut in January so keeping it short, 6-8 weeks depending on sides. Nothing crazy in terms of cycle, 500mg of TEST-P/wk (On top of 200mg TEST-E I cruise on) and 500mg of NPP/wk. Since I did not eat enough during my last bulk I am taking no chances this time and will do whatever it takes to gain muscle, regardless of fat, which I doubt will be a huge problem considering my last attempt.

My workout has been modified a bit as I need to increase my conditioning to be ready for the competition in March which also falls at the same time I am having a photoshoot. The shoot is an ad for a diet method, shall we call it. Pays well but they refuse to use Photoshop as it must be real and I am doing the before pictures in January. Convenient aye :-)

New workout plan:
Monday, Tuesday, Wednesday, Friday, Saturday - CrossFit
Tuesday, Thursday, Sunday - Olympic Weightlifting Technical Drills
Thursday, Sunday - Aerobic Capacity

The only change here is the technical drills so it should not be too harsh on the body to get used to.

[tarmyg]

First day back and man have the conditioning suffered but good news is strenght is pretty much the same.

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
3 Rounds:
1:00 Light Row
5 Strict Pull-Ups
10 Banded Good Mornings (Video)
15 Abmat Sit-Ups

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

POSITIONING PRIMER
3 Sets, not for score:
5 Waiter Squats, each side - 32kg KB
5 Cossack Squats, each side

OVERHEAD SQUAT + SN BALANCE
Minutes 0:00 – 7:00
Build to a Moderate Pause Overhead Squat - 70kg

Minutes 7:00 – 12:00
Build to a Moderate Pausing Snatch Balance - 70kg
NOTE: Should have started heavier as I only reached 70kg on both due to time.

DUMB DOWN
AMRAP 15:
12 Dumbbell Step-Back Lunges - 2x 22.5kg DB
9 Dumbbell Clean and Jerks - 2x 22.5kg DB
6 Bar Muscle-Ups
SCORE: 2 Rounds + 14 Reps

RECOVERY (MIDLINE + SHOULDERS)
12:00 Recovery Row
*Every 3:00 (on the 3/6/9/12), complete 12 Hip Extensions

CFNE Bulletproof Shoulders

[tarmyg]

Crazy heavy rain all day as we are in the middle of the monsoon, should last another month or so but I skipped my running test. Went to my old gym and ran 5/3/1 on Deadlifts and then, as I pretty much always do, did some bicep and triceps. I will run Deadlifts and Chest in the old gym as that is something I do not get enough of in CrossFit. Had a problem, already, eating enough. Because I ate like a maniac yesterday today I am simply not very hungry. Having a few PB&J sandwiches to make up for some of the lost calories.

[tarmyg]

My body is feeling good right now. Feels like it can take a lot and I am getting stronger. Not sure that this past month where I was not able to train as hard was necessarily a bad thing. I would have preferred not to have surgery but it forced me to rest, and now I am feeling stronger than ever. Sincerely hoping this cycle in combination with eating enough and a well-planned workout schedule will help me push through some plateaus I have. We will find out come January.

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
Banded Hamstring Distraction – 1:00 each side
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
Tempo Row – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts
6 Alternating Spiderman + Reach
3 Strict Pull-Ups
6 Pushups

Followed by:
Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

SPLIT JERK PRIMER
3 Sets of 3 Tall Jerk - 40kg
3 Sets of 3 Jerk Balance - 70kg
3 Sets of 3 Pausing Jerk Drives - 85kg

SPLIT JERK
7 Sets of the Complex:
1 Pausing Split Jerk (Pause in first dip and after completing overhead for 2 sconds each) + 1 Split Jerk (No Pause)
Set #1 - 60kg
Set #2 - 65kg
Set #3 - 70kg
Set #4 - 75kg
Set #5 - 80kg
Set #6 - 85kg
Set #7 - 85kg

FRIEND ZONE
AMRAP 20:
9/6 Calorie Assault Bike
12/9 Calorie Row
9 Toes to Bar
Rest 2:00 between rounds.
SCORE: 6 Rounds

[tarmyg]

Pretty decent workout today. Running felt Ok but I am already a few pounds heavier and I felt the difference right away. Tomorrow it's running, chest and arms 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
1 Round:
200 Meter Light Jog
200 Meter Light Row or 10 Calorie Bike
5 Spiderman and Reach, each leg (Video)

Into… 1 Round:
200 Meter Light Jog
200 Meter Light Row or 10 Calorie Bike
5 Warrior Squats (both arms reaching = 1 rep) (Video)

Into… 1 Round:
200 Meter Light Jog
200 Meter Light Row 200 Meter Light Row or 10 Calorie Bike
5 Slow, Diligent Wall Squats

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Steadily build to your power clean weight for the workout, followed by…

1 Round:
Run 200 Meters
1 Round of “The Chief”
(3 Power Cleans / 6 Pushups / 9 Air Squats)

WARPATH
For Time:
800 Meter Run, 6 Rounds of “The Chief”
400 Meter Run, 4 Rounds of “The Chief”
200 Meter Run, 2 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans @ 61kg, 6 Pushups, 9 Air Squats
TIME: 17.14

BODY ARMOR
Accumulate 2:30 in an L-Sit
*Every break, complete 10 AbMat Sit-Ups

[tarmyg]

Sunday here in Bengaluru and I went in for Chest and Arms. Felt crazy pumped afterward so I took this picture. I am eating like insane at this time. Got a 400m and 1mile run test left to do today.

[tarmyg]

Decent day! I was not able to Snatch the same amount as 2-weeks ago but overall my technique is getting better so the lower weights feel easier. Back Squat weight has gone down, I can just feel it.

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
3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

SNATCH
Part 1)
Positioning Primer
On the Minute x 5:
1 Pausing Overhead Squat + 2 Snatch Balances
Using empty barbell

Part 2)
Warming Sets
Set #1 – Power Snatch + OHS + Squat Snatch @ 32kg
Set #2 – Power Snatch + OHS + Squat Snatch @ 35kg
Set #3 – Power Snatch + OHS + Squat Snatch @ 38kg
Set #4 – 3 Squat Snatches @ 44kg
Set #5 – 2 Squat Snatches @ 47kg
Set #6 – 1 Squat Snatch @ 50kg

Part 3)
Heavy Attempts
1 Repetition @ 53kg
1 Repetition @ 55kg
1 Repetition @ 57kg
1 Repetition @ 60kg
1 Repetition @ 65kg
1 Repetition @ 70kg

TRUNKS
Alternating EMOM x 10 (5 Rounds):
Minute 1 – 15/12 Calorie Row
Minute 2 – 3 Back Squats
Round #1 – 3 Squats @ 105kg
Round #2 – 3 Squats @ 110kg
Round #3 – 3 Squats @ 115kg
Round #4 – 3 Squats @ 120kg
Round #5 – 3 Squats @ 125kg

SHOULDER RECOVERY
CFNE Bulletproof Shoulders

[RaginCajun]

Glad to see you are doing some work!

Will be stealing some of these workouts as I ramp it up!

[tarmyg]

Body feeling a bit stiff today and I have some irritation in my right shoulder after yesterday's Snatch workout. Just making sure the shoulder get some rest as it seems like a minor irritation.

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

ACTIVATION
:30s Single Unders, 15 Calorie Row, 5 Spiderman and Reach, each leg (Video)
:25s Fasters Single-Unders, 15 Calorie Row, 5 Walkouts (Video)
:30s Double-Unders, 15 Calorie Row, 5 Inchworms (Video)

2 Rounds of:
:20s Hollow Rocks
:20s Superman Rocks

Barbell Warmup with empty bar
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

ON THE 0:00... POWER CLEAN SKILL
On the 2:00 x 7 Sets:
1 Pausing Clean Deadlift
2 Power Cleans
Set #1 (On the 0:00) – 45kg
Set #2 (On the 2:00) – 50kg
Set #3 (On the 4:00) – 55kg
Set #4 (On the 6:00) – 60kg
Set #5 (On the 8:00) – 65kg
Set #6 (On the 10:00) – 70kg
Set #7 (On the 12:00) – 70kg

ON THE 20:00... FLAT TIRE
On the Minute x 12 (4 Rounds):
Minute 1 – 10 Deadlifts - 102kg
Minute 2 – 20 GHD Sit-Ups
Minute 3 – Max Calorie Assault Bike

ON THE 40:00... RUN CONDITIONING
On the 5:00 x 3:
800 Meter Run

[tarmyg]

Got veins starting to pop out in the legs. How fun!

[tarmyg]

Damn Rotator Cuff started giving me problems after Snatches on Monday and it needs some rest. I switched Overhead Squats to Backsquats.

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

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

FREEDOM SAUCE
Freedom Sauce - Part 1
With a 3:00 Clock:
21 Back Squats - 43kg, 21 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

Freedom Sauce - Part 2
With a 3:00 Clock:
18 Back Squats - 52kg, 18 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

Freedom Sauce - Part 3
With a 3:00 Clock:
15 Back Squats - 61kg, 15 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

Freedom Sauce - Part 4
With a 3:00 Clock:
12 Back Squats 70kg, 12 Lateral Burpees over Rower, Max Calorie Row

SLED PUSH
800 Meter Sled Push - 45kg load

[tarmyg]

Deadlift and Arms on schedule today. Think I have a great progression potential in Deadlifts if I continue this. Time will tell!

[hollowedzeus]

Looking awesome mate

[tarmyg]

Looking awesome mate

Thank you, appreciate it!

[tarmyg]

Thursday were a fucked up day. We are at the end of the monsoon and my wife calls me up on Thursday late afternoon saying a tree fell on our car. Great. Drove in to help her with that. Because everything got a bit hectic we left my daughters bag at my wife's job. I took the scooter in to pick it up but of course hit the worlds largest pothole and almost wiped out. 2" cut right into the rim. So, two vehicles disabled in one day. I think that is enough. This morning, Saturday, my wife, and daughter headed out to see Grandma and Granpa in Upstate NY.

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
Banded Hamstring Distraction – 1:00 each side
Ankle Flexibility (Dorsiflexion) – 1:00 each foot

ACTIVATION
Tempo Row – 3 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts
6 Alternating Spiderman + Reach
3 Strict Pull-Ups
6 Pushups

Followed by:
Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

CLEAN AND JERK PRIMER
3 Sets:
3 Tall Jerks + 3 Tall Cleans
Followed by…
3 Sets:
3 Jerk Balance (Video) + 3 High Hang Squat Cleans

CLEAN AND JERK
Warming Sets
OTM x 7 – 1 Clean and Jerk
Set #1 (On the 0:00) – 1 Rep @ 37kg
Set #2 (On the 1:00) – 1 Rep @ 41kg
Set #3 (On the 2:00) – 1 Rep @ 44kg
Set #4 (On the 3:00) – 1 Rep @ 48kg
Set #5 (On the 4:00) – 1 Rep @ 52kg
Set #6 (On the 5:00) – 1 Rep @ 56kg
Set #7 (On the 6:00) – 1 Rep @ 59kg

Working Sets
On the 2:00 x 7 Sets:
Set #1 (On the 0:00) – 1 Rep @ 62kg
Set #2 (On the 2:00) – 1 Rep @ 65kg
Final (5) sets, on the 4:00, 6:00, 8:00, 10:00, and 12:00, build to a heavy single for the day.
ONE RM: 90kg

FRONT SQUAT
Building to a Heavy Front Squat Single for the day.
Set #1 – 3 Reps @ 75kg
Set #2 – 2 Reps @ 81kg
Set #3 – 1 Rep @ 88kg
Set #4 – 1 Rep @ 94kg
Set #5 – 1 Rep @ 100kg
ONE RM: 125kg

[tarmyg]

I forgot to post my favorite picture from that Romanian wedding I went to. These girls showed up at 3am and it's safe to say they knew how to move.

[tarmyg]

Sunday here in Bangalore and I just finished Chest and Arms. Two times/week I hit the old gym and focus on 1. Strenght in Chest and Deadlift and 2. Arms but that is for estetics only.

WORKOUT
Chest - Warm-up
Set 1 - 8 x 42.5kg
Set 2 - 5 x 55kg
Set 3 - 3 x 65kg

Working Sets
Set 1 - 6 x 75kg
Set 2 - 3 x 87.5kg
Set 3 - 12 x 97.5

Burnout Sets
5x10 at 55kg

Arms
Triceps and Biceps

[tarmyg]

Still feeling the Rotator Cuff pain so there was no way to do Snatches today and had to switch that for Cleans.

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
3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

POWER CLEAN
Part 1 - Positioning Primer
On the Minute x 6
2 Hang Clean High Pulls + 2 Muscle Cleans

Part 2 - Power Snatch Complex
On the Minute x 9 (3 Rounds):
1 Hang Power Clean + 1 Power Clean

Set # 1 (On the 0:00) – 1 Complex 54kg
Set # 2 (On the 1:00) – 1 Complex 59kg
Set # 3 (On the 2:00) – 1 Complex 63kg
On the 3:00, we are to reset back to the first weight, at 60%. Repeat this wave for a total of three waves.

WOD
For Time:
30 Power Cleans - 61kg

RECOVERY BIKE
15:00 Recovery Bike
On the 3:00 – 20 GHD Sit-Ups
On the 6:00 – 20 Hip Extensions
On the 9:00 – 20 GHD Sit-Ups
On the 12:00 – 20 Hip Extensions

SHOULDER RECOVERY
CFNE Bulletproof Shoulders

[RaginCajun]

Jesus man, that’s some work!

[tarmyg]

Changed my workout around from today so workload will increase slightly. Will not document my warm-ups anymore and stick to the main parts.

STRICT HANDSTAND PUSHUPS
2 Rounds:
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

RUN CONDITIONING
On the Minute x 6
200 Meter Run

CONDITIONING
AMRAP 4:
27 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

rest 4 minutes

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

rest 4 minutes

AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

MIDLINE
3 Rounds For Quality:
21 Calorie Ski Erg
15 Med-ball GHD Sit-Ups - 10kg
9 Glute Ham Raises

[tarmyg]

Jesus man, that’s some work!

Thanks RC, really trying to improve here :-)

[RaginCajun]

Thanks RC, really trying to improve here :-)

Yeah same here!

My fat ass just needs to sow my mouth shut! Haha

[tarmyg]

The second day on my new workout schedule and it felt good today. The shoulder is good enough for Push Press but ANY attempt at Overhead Squats, and in the bottom part of the Squat, my shoulder cannot take it. It's apparently not enough mobility there and that caused the small injury.

WORKOUT

1. Conditioning
2 Rounds:
400m Run
21/15 Calorie Bike
12 Squat Cleans @ 62kg

2. Barbell Cycling
2 Rounds:
10 Power Cleans @ 80kg
10 Front Squats @ 80kg
10 Push Jerks @ 80kg
Rest 2:00

3. Double Under Practice
AMRAP 2:
Double Unders

[tarmyg]

Nutrition update:

2-weeks into a Test-P and NPP cycle and I am eating like a complete maniac. The simple thought of food at the moment makes me want to vomit so I am eating quite a bit. I am definitely gaining some fat but I really do not care right now as long as I get stronger which I am. I made this mistake before of not eating enough and wasted a cycle. My body REALLY does not want to get heavier, passing 195lb is tremendously difficult but I am determined to do so no matter what.

Photoshoot update:

One of the reasons I need to gain fat is because I had too much of a six pack (Ok, not by the standards of this site but for the purpose of what I am doing) and we are taking before shots on January 7. I'll post this when I take them. After that, I need to lose all the fat for the after shots and that should be sometime in March. I am doing an ad for Cryolipolysis as there is only one center in Bangalore doing it and they just got the equipment. No, I am not allowed to get free treatment :-)

Log update:

I am going to run a Prep Log in the Competition Section as I really need some help from the pros there this time around. Not leaving anything to chance. That will start January sometime.

Todays Workout:

Deadlift
Warm-up
5x55kg
5x67.5kg
5x80kg

Main
14x102.5kg
8x115kg
3x127.5

Burnout
5x10 @ 67.5kg

Arms, for that aesthetic touch :-)

[tarmyg]

Did not have time for CrossFit today so hit up the old gym and pretty much DESTROYED my legs with Squats, Presses and what not. Could not really walk out of the gym, at least not without support. Should be fun tomorrow.

[tarmyg]

Completely expecting my legs to be dead today but I seem to not be able to GET doms ANYMORE. Must be slightly over exaggerated training with the focus on legs that CrossFit have me on. Doubt the same would be true if it was Chest.

Very quick conditioning WoD today!

Conditioning
AMRAP 30:
500 Meter Row
400 Meter Run
3 Rounds of “Cindy”

1 Round of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

Got almost 4-rounds. Fell 25 reps short.

[tarmyg]

CrossFit today and the shoulder felt well enough for some Snatches. I also realized why I hurt it previously. I kept pulling the Snatch with shoulders and simply used an improper technique. Did much better today and it almost did not hurt.

Ring Muscle-Ups
Practice

Conditioning
For Time:
15-12-9
Calorie Row
Power Snatch - 43kg

directly into…

15-12-9
Calorie Bike
Clean and Jerks - 43kg

Squat Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Reps @ 74% - 55kg
Minute 2 – 2 Reps @ 79% - 60kg
Minute 3 – 1 Rep @ 84% - 65kg
Minute 4 – Rest

Back Squat
2 Rounds:
5 Reps @ 80% - 128kg
3 Reps @ 84% - 135kg
1 Rep @ 88% - 140kg
Rest 2:00 between each set of squats

[RaginCajun]

Any pics of that chick you trained? Asking for a friend

[tarmyg]

Shoulder hurting today again.

Strict Handstand Push-ups
2 Rounds:
7 Unbroken Strict Handstand Push-ups
5 Unbroken Strict Handstand Push-ups
3 Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

Conditioning
For Time:
400 Meter Run, 30 Wall Balls - 10kg, 30 Box Jumps - 24"
400 Meter Run, 21 Kettlebell Swings 24kg, 12 Pull-Ups
400 Meter Run, 21 Kettlebell Swings 24kg, 12 Pull-Ups
400 Meter Run, 30 Wall Balls - 10kg, 30 Box Jumps - 24"

Midline
For Time:
50 GHD

[tarmyg]

Tired today but as soon as I started working out I felt good and pushed hard. Felt amazing!

Conditioning
For Time:
27 Back Squats @ 62kg
21 Back Squats @ 84kg
15 Back Squats @ 102kg
into...
27 Bench Press @ 62kg
21 Bench Press @ 70kg
15 Bench Press @ 84kg
into...
27 Deadlifts @ 84kg
21 Deadlifts @ 102kg
15 Deadlifts @ 124kg

Odd Object
For Time:
200 Meter Yoke Carry (Bodyweight)
200 Meter Farmers Carry - 32kg
200 Meter Sled Push (Bodyweight)

Row Conditioning
For Time:
50-40-30-20-10 Calorie Row
Rest half time between sets

[hollowedzeus]

Do you use a perworkout before training?

On days where i cant be arsed getting into the zonr without stims is near impossible

[tarmyg]

Do you use a perworkout before training?

On days where i cant be arsed getting into the zonr without stims is near impossible

Coffee and if I'm really tired like today 200mg of caffeine but that's it.

[RaginCajun]

Coffee and if I'm really tired like today 200mg of caffeine but that's it.

ever thought of trying some pre workout?

[tarmyg]

ever thought of trying some pre workout?

No, not really into that kind of stuff.

[RaginCajun]

No, not really into that kind of stuff.

gotcha.

[tarmyg]

I think my logic might fail me here but the reason I do not use Pre-Workouts is that it many times contain untested stuff. If I use AAS many people have used that for years and years and there is good data to show how I should respond. With pre-workout, I get the feeling that anything goes and independent testing shows that it many times contains absolute crap. Not sure this makes any sense but that is my take on it.

Today's training:

Deloading on my Deadlifts so it was very light. Did Arms after that and then assisted the client I have at this gym and she is already seeing some progress.

[tarmyg]

Training is not going well at the moment or it feels like it is not going well. Shoulder is really bothering me and I am trying to work around it but it's hard when doing CrossFit to really work around things. Regardless, doing the best I can.

1. Strict Weighted Pull-ups
12.5kg, 5 Reps
10kg, 4 Reps
7.5kg, 4 Reps
0kg 10 Reps
0kg, 5 Reps
0kg, 3 Reps
*Rest as little as needed between unbroken sets

2. Conditioning
Ascending Ladder for 7 Minutes:
3 Thrusters 43kg, 3 Barbell-Facing Burpees
6 Thrusters 43kg, 6 Barbell-Facing Burpees
9 Thrusters 43kg, 9 Barbell-Facing Burpees
Ended at 15 Thrusters and 2 Burpees

3. Squat Snatch Complex
On the 1:30 x 7
Hang Squat Snatch + Squat Snatch
40kg, shoulder hurt so stopped after 3 Rounds. Should have changed this to Squat Cleans.