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Thread: Less is More Log

  1. #721
    Couchlock is offline Banned
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    Quote Originally Posted by tarmyg View Post
    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.

    So your profile says your a model? Bwahaha. Nice that a person with down syndrome can over come life's obstacles and achieve something. Good for you tarmyg

  2. #722
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    Quote Originally Posted by Couchlockd View Post
    So your profile says your a model? Bwahaha. Nice that a person with down syndrome can over come life's obstacles and achieve something. Good for you tarmyg
    Thank you!
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  3. #723
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    Damn shoulder continues to give me problems. Could not do L-Sit Pullups and that was simply frustrating. Stopping by the doctor today for a Corticosteroid shot.

    Strict Handstand Push-ups
    2 Rounds:
    60% of Max Unbroken Strict Handstand Push-ups - 10
    50% of Max Unbroken Strict Handstand Push-ups - 6
    40% of Max Unbroken Strict Handstand Push-ups - 4


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


    Conditioning
    AMRAP 15:
    30 Double Unders
    15 Power Cleans - 52kg
    30 Double Unders
    15 Toes to Bar


    Midline
    5 Rounds for Quality:
    4 L-Pull-Ups
    8 Ring Pushups
    12 Calorie Row

  4. #724
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    State holiday here today and tomorrow so the Box is closed. Hit up Snap Fitness instead and worked Back plus Arms. Deadlifts are really improving. Always been weak AF on deads but finally seeing some progress.

  5. #725
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    Doing an MRI on the shoulder before the Corticosteroid shot. A good decision the Doctor made that I completely agree with. Going from 50 Air Squats directly to Power Cleans was fun, legs felt like jello :-)

    Conditioning
    3 Rounds:
    7 Strict Close grip Pullups
    50 Air Squats
    10 Hang Power Cleans @ 52kg

    Weightlifting
    On the 2:00 x 7:
    3 Hang Squat Cleans + 1 Jerk @ 65kg

    On the 2:00 x 5:
    2 Front Squats @ 100kg

    On the Minute x 3:
    1 Front Squat @ 115kg

    Gymnastics Conditioning
    On the Minute x 10
    10/8 Calorie Row
    Time remaining in each minute:
    Max Kipping Handstand Push-ups

  6. #726
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    Today was a bit heavy!

    Conditioning
    5 Rounds on the 4:00:
    400 Meter Run
    1 Round of “DT” - 70kg (12 Deadlifts, 9 Power Cleans, 6 Push Presses)

    Midline
    3 Rounds For Quality:
    40 GHD Sit-Ups
    20 Hip and Back Extensions
    Accumulate 1:00 L-Sit

  7. #727
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    Crap workout day. Just did not feel right.

    Bar Muscle-Ups
    3 Rounds:
    20% of Max Unbroken Muscle-Ups
    30% of Max Unbroken Muscle-Ups
    40% of Max Unbroken Muscle-Ups


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


    Conditioning
    Ascending Ladder for 7 Minutes:
    3 Thrusters 45kg, 3 Barbell-Facing Burpees
    6 Thrusters 45kg, 6 Barbell-Facing Burpees
    9 Thrusters 45kg, 9 Barbell-Facing Burpees
    ...


    Squat Clean Complex
    On the 1:30 x 7
    Hang Squat Clean + Squat Clean

  8. #728
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    we all have those days, get some rest
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  9. #729
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    Felt somewhat better today but I am having a slight cold and it is closing up my throat when doing hard cardio. That is what was off yesterday.

    Strict Handstand Push-ups
    Max Strict Handstand Pushups - New RM, 14
    Rest 3:00
    3 Sets of 30%

    rest as needed between

    Power Clean
    On the Minute x 10
    2 Repetitions
    Started at 60kg, then 65kg, 70kg, 75kg

    Conditioning
    3 Rounds:
    15 Power Cleans - 60kg
    30 Double Unders
    200 Meter Run

    Midline
    For 14 Minutes on each minute alternate
    15 Calories on Bike
    15 GHD

  10. #730
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    Going to go for a slow run today as I got a Doctor's follow-up later to see the results of the shoulder MRI. Hoping for the best here or competition season will be in jeopardy as it starts the first week of March. Got this bizarre cough also that makes my throat close-up during intense exercise so need a few days to recover here.

    Did a small ad for a company last Sunday. It was a corporate ad so fully clothed luckily :-) Got my before shots coming up the first week of January (This is for the Cryolipolysis ad) and as promised I have pretty much eliminated my six pack. They paid half of my fee upfront or I would not have done this crap.

  11. #731
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    Had my Doctors follow-up today. There is a small fluid build-up in the shoulder. Doc said it is minor and 10-days of physio and 3 weeks of not engaging the shoulder in a hurtful way is enough. So, plenty of things I can do just not overhead movements.
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  12. #732
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    Quote Originally Posted by tarmyg View Post
    Had my Doctors follow-up today. There is a small fluid build-up in the shoulder. Doc said it is minor and 10-days of physio and 3 weeks of not engaging the shoulder in a hurtful way is enough. So, plenty of things I can do just not overhead movements.
    Glad to hear it! Speedy recovery

  13. #733
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    Nice training today. First shoulder PT in the morning and then training.

    Back Squat
    5 Sets of 3 @ 135kg

    Conditioning
    8 Rounds
    :20 Seconds Back Squats @ 20kg
    :10 Seconds Rest
    :20 Seconds Double Unders
    :10 Seconds Rest

    Rest 3:00

    8 Rounds
    :20 Seconds Box Jump overs
    :10 Seconds Rest
    :20 Seconds Double Unders
    :10 Seconds Rest

    Rest 3:00

    8 Rounds:
    :20 Seconds Calorie Row
    :10 Seconds Rest

  14. #734
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    The shoulder is starting to feel better but I will not be doing any pressing movements for another week at least. Better be safe than sorry. PT is going well, two more sessions and then just rest. As there is a lot of shoulder engagement in general in my training my schedule is a bit light at the moment.

    Paused Front Squat, 5 seconds at bottom - EMOM 10
    Increase weight each set
    Set 1 - 80kg
    Set 2 - 90kg
    Set 3 - 100kg
    Set 4 - 105kg
    Set 5 - 10 - 110kg

    Conditioning
    AMRAP 15:
    60 Double Unders
    30 Calorie Row
    15 Back Squats - 80kg

  15. #735
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    Good day, today! The shoulder is really feeling good but the doctor told me it would feel Ok but do not use it anyway so that is what I am going with.

    Warm-up
    5K Row, TIME: 20.15 minutes

    Conditioning
    5 Rounds, On the 4:00
    12 Toes to Bar
    15 Deadlifts - 85kg
    12 Calorie Assault Bike

    Midline
    2:00 L-Sit
    Every break: 10 GHD Sit-Ups
    NOTE: This was fucking brutal :-)

  16. #736
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    The coach had a LOT of pressing movements scheduled today so I used my old gym and went to town on my legs. Must admit, no matter how hard I push my legs, I mean, not being to fully walk out of the gym afterward I have zero DOMS afterward. It's weird. Anyhow, just killed legs, really! Rested about 10-15 minutes and ran 30-minutes on an elliptical. Not used one of those in forever!
    Last edited by tarmyg; 11-15-2017 at 06:03 AM.

  17. #737
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    Headed out to my old gym today and worked Triceps and Biceps. I try to run about 3-4 exercises per muscle group and exhaust the muscle. I pretty much copy what they do in Marcus dungeon to be honest when I train arms. After that, it was my first session with "Aerobic Capacity" training which should be on Thursdays and Sundays. Today's plan looked like this:

    Competitive Athlete - Lactate Threshold Training
    1 x 1000m jog, 1min rest,
    2 x 500m, 1min rest between efforts,

    1 x 800m jog, 1min rest,
    2 x 400m, 1min rest between efforts,

    1 x 600m jog, 1min rest,
    2 x 300m, 1min rest between efforts,

    1 x 400m jog, 1min rest,
    2 x 200m, 1min rest between efforts.
    Total: 5600m

    Workout Detail
    The jog pace is programmed to be at an “active recovery” or "conversational" pace. The remaining intervals are intended to be fast and consistently paced from distance to distance. Remember…the intensity for these intervals must be fast. Helpful hint on “fast” is equal to or slightly slower (1sec/100m) than your 1 mile PR pace.

    Workout Focus
    Force recovery during the active jog recovery.

    Conclusion
    As I have been in a bulk for 8-weeks+ I am now significantly heavier. I literally got to the second round of 500m and thought I would die so stopped there. Hahaha. Just started laughing at myself. Well, should improve in a few weeks time.

  18. #738
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    Pretty great training today. I picked up some B12 at the Pharmacy on the way home from my workout, 2500mcg per injection. Should help with my appetite issue I have been having. Cost was an affordable 88 cents per ampule, lol. Started with 5K warm-up on the rower today. As my running is really not working well at this time so I am going to replace that with all sorts of machines that do not load my shin splints.

    Today's workout:

    Opening

    5K Row

    Conditioning 1 - EMOM
    Even - 10 Bulgarian Squats
    Odd - 40 Double-Unders

    Conditioning 2 - For Time
    3 Rounds:
    1-minute Assult Bike
    20 Box Jump Overs
    30 Wallballs

    Back Squat
    5 Reps @ 120kg
    5 Reps @ 125kg
    4 Reps @ 130kg
    4 Reps @ 135kg
    3 Reps @ 140kg
    3 Reps @ 140kg

  19. #739
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    Headed out to my old gym today as we are technically in a deload week. I have not been able to push so hard in a while so deload feels completely unnecessary at this time.

    Chest
    Decline Dumbbell Press, I maxed out the weights here. We only got DB's to 48kg (108lb). I'm pretty weak in my chest honestly which the weights reveal.
    Chest Fly
    Chest Press, Incline
    Supine Bench

    Spent 30-minutes on an elliptical machine.

  20. #740
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    Not very good at documenting my journey at this time but I'll get better. I got 37-days until the start of my cut. My worry right now is my shoulder. I "accidentally" did some chest-to-bar pull-ups today, basically not thinking, and my damn shoulder is on fire. Hurting like a MOFO. The sad thing is that is that had just started to feel so much better. You live and learn. Except for that training went Ok today.

    TODAY'S WORKOUT

    Ring Muscle-Ups - Practice
    AMRAP 1:00
    Ring Muscle-Ups

    Conditioning
    30 Chest to Bar Pull-Ups
    50 Thrusters - 35kg
    70 Calorie Row

    Pausing Snatch-grip Deadlifts
    1 Second Pause at Knee
    3x10 - 70kg

    Back Squat
    On the Minute x 5:
    5 Back Squats – 120kg
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  21. #741
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    Quote Originally Posted by tarmyg View Post
    Not very good at documenting my journey at this time but I'll get better. I got 37-days until the start of my cut. My worry right now is my shoulder. I "accidentally" did some chest-to-bar pull-ups today, basically not thinking, and my damn shoulder is on fire. Hurting like a MOFO. The sad thing is that is that had just started to feel so much better. You live and learn. Except for that training went Ok today.

    TODAY'S WORKOUT

    Ring Muscle-Ups - Practice
    AMRAP 1:00
    Ring Muscle-Ups

    Conditioning
    30 Chest to Bar Pull-Ups
    50 Thrusters - 35kg
    70 Calorie Row

    Pausing Snatch-grip Deadlifts
    1 Second Pause at Knee
    3x10 - 70kg

    Back Squat
    On the Minute x 5:
    5 Back Squats – 120kg
    Did something similar the other day... was told not to touch anything because everything was painted. Then went up the stair an touched the banister.... was just like shit...

    Hope it heals up alright mate
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  22. #742
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    Finished my first ever Test-P and NPP cycle 5 days ago. Got some good gains overall and felt really good on this combination with zero sides. Except for some small visibility of my upper part of my abs, it's almost all covered, just as requested. This will be my first shoot where I actually take my shirt off. All other ones have been fully clothed :-)

    Today's training

    Conditioning
    5 Rounds:
    10 Power Cleans - 62kg
    10 Barbell Facing Burpees

    Midline
    Not for Time:
    30 Strict Toes to Bar
    40 GHD Sit-Ups
    50 Abmat Sit-Ups

    Slow Conditioning
    5K Row

  23. #743
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    Felt decent today and training went well. Was pretty heavy though.

    Conditioning
    “Johnny”
    Buy-In: 1,200 Meter Row
    2 Rounds:
    19 Calorie Assault Bike
    87 Double Unders
    7 Rope Climbs
    Cash out: 1,200 Meter Row

    Barbell Cycling @ 62kg
    6 Hang Squat Cleans + 2 Push Jerks
    5 Hang Squat Cleans + 3 Push Jerks
    4 Hang Squat Cleans + 4 Push Jerks
    3 Hang Squat Cleans + 5 Push Jerks
    2 Hang Squat Cleans + 6 Push Jerks

    Overhead
    Build to a Heavy:
    1 Strict Push Press

    Bike Conditioning
    30 Minute Recovery Effort

  24. #744
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    Training Volume is on another planet at the moment. One of my employees did not handle the Police training very well so I am covering him in the bootcamps until we figure something else out. We always run the bootcamps and perform all exercises ourselves so I have basically added three bootcamp session on top of my existing training. Got this picture from yesterday's training, the commandos were complaining it was too hard, LOL!



    Today's training

    Bench Press

    1x5 @ 45kg
    1x5 @ 55kg
    1x3 @ 65kg

    1x3 @ 77.5kg
    1x3 @ 87.5kg
    1x14 @ 100kg (Max amount of reps at that weight)

    5x10 @ 55kg

    Decline Dumbbell Press
    1x11 @ 40kg
    1x8 @ 40kg
    1x10 @ 36kg

    Pec Deck
    1x11 @ Max Weight
    1x8 @ Max Weight

    Cable Tricep Pushdowns
    3x11 @ Some Weight and Drop Setting at last set

    Cable Bent-Over Triceps Extensions
    2x8 @ Some Weight and Drop Setting at last set

    One-Arm Reverse Pushdowns
    2x8 @ Some Weight

    Standing Barbell Curls
    2x11 @ Some Weight

    Concentration Curls
    2x? @ Some Weight

  25. #745
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    Today was a fuckfest. Forearms that have not hurt in well over a year gave up after my first part of the workout. Not sure why but I had to stop my workout and just rest. Luckily we were three today so we could do this one as planned. Was damn fun because you could literally sprint as fast as you could and get through it. Awesome.

    Conditioning
    Teams of 3
    AMRAP 20:
    7 Alternating Dumbbell Snatches - 22.5kg
    10 Calorie Row
    7 Burpees over Barbell

  26. #746
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    Today's workout went fine. A bit short on time but I got it all done. The shoulder is still fucked so I am going to redo my PT treatment right away and try to not FUCK IT UP this time.

    Pull-ups
    3 Rounds, Not For Time:
    30 Calorie Row
    2 Sets of 25% Pull-ups

    Conditioning
    AMRAP 20:
    30 Dumbbell Snatches - 22.5kg
    30 Box Jumps - 24"
    30 Calorie Row
    30 Toes to Bar

    Snatch Deadlift
    5×2 @ 80kg
    NOTE: 5 Seconds to move from floor to knee-level. Stand, drop the bar, and reset for the second repetition.

    Back Squat
    On the Minute x 5:
    5 Back Squats – 125kg

  27. #747
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    Today's training was slightly over the top. I just started laughing in the middle as my quads literally gave up on the Assualt Bike. No matter how much I was thinking, "it's in your head, it's in your head" my legs would not move faster. All in all, it was an amazing workout. Felt on fire.

    Strict Handstand Push-ups
    13 Strict Handstand Push-ups
    Rest 1:00
    10 Strict Handstand Push-ups
    Rest :45
    5 Strict Handstand Push-ups
    Rest :30
    3 Strict Handstand Push-ups
    Rest :15
    2 Strict Handstand Push-ups

    Conditioning
    8 Rounds, On the 3:00
    21 Calorie Row
    100 Meter Wreckbag Sprint - 32.5kg

    Conditioning
    AMRAP 3:00
    3 Calorie Bike, 3 Barbell-Facing Burpees
    6 Calorie Bike, 6 Barbell-Facing Burpees
    9 Calorie Bike, 9 Barbell-Facing Burpees

    Rest 3:00

    AMRAP 4:00
    3 Calorie Bike, 3 Barbell-Facing Burpees
    6 Calorie Bike, 6 Barbell-Facing Burpees
    9 Calorie Bike, 9 Barbell-Facing Burpees

    Rest 4:00

    AMRAP 5:00
    3 Calorie Bike, 3 Barbell-Facing Burpees
    6 Calorie Bike, 6 Barbell-Facing Burpees
    9 Calorie Bike, 9 Barbell-Facing Burpees

    Midline
    Not For Time:
    2:00 L-Sit Hold
    2:00 L-Pull-Up Hold
    2:00 GHD Hold

  28. #748
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    My Clean's have really started to suck. Not sure why but I just am a bit out of practice.

    Barbell Cycling
    Every :90 Seconds x 5
    On the 0:00 – 1 Power Clean
    On the 0:20 – 1 Hang Squat Clean
    On the 1:00 – 1 Squat Clean
    From the 1:00 – 1:30 – Change weights + Rest

    Round 1 – 54kg
    Round 2 – 63kg
    Round 3 – 67.5kg
    Round 4 – 72.5kg
    Round 5 – 77.5kg

    Rest 1:30 (7:30-9:00)

    On the Minute x 5 – 1 Heavy Squat Clean - Stuck to 60kg, simply could not get this to work today.

    Conditioning
    3 Rounds:
    20 Hang Power Cleans
    20 Front Squats
    20 Push Press
    Rx – 43kg

    Recovery
    25 Minute Recovery Effort - Rower, did 5500m
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  29. #749
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    So these arms are supposed to compete with the crazy monster fuckers in the new competition thread. Should be fun!!!
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  30. #750
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    Decent training yesterday. Quads have been somewhat on fire this week but except for my Cleans, that suck, my conditioning is getting better.

    Conditioning
    3 Rounds:
    10 Front Squats - 83kg
    20 Wall-balls - 10kg
    50 Double Unders

    Kipping Handstand Push-ups
    5 Rounds:
    Every 2:00 (On the 0:00, 2:00, 4:00, 6:00 and 8:00):
    Row 25 Calories
    Any Time remaining, Max Kipping Handstand Push-ups

    Deadlift
    4 Sets of 15:
    Unbroken Deadlifts - 102kg
    Finished in about ~2-minutes

  31. #751
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    Had a really good session today. As long as I stay away from activating the shoulder in a certain way I am good to go. Since there is less than 80-days to competition season this shoulder could, potentially, prevent me from winning my group like I did last year. Time will tell!

    Ring Muscle-Up Practice
    3 Sets:
    25% Max Ring Muscle-Ups
    8 Barbell-Facing Burpees
    20% Max Ring Muscle-Ups
    8 Barbell-Facing Burpees
    15% Max Ring Muscle-Ups
    Rest 3:00 between sets

    Conditioning
    For Time:
    1500m Row
    100 Double Unders
    50 Calorie Bike
    100 Double Unders
    1500m Row

    Pausing Snatch Deadlift
    5×2 @ 105kg
    Pausing 5 seconds 1" off floor

    Back Squat
    On the Minute x 5:
    5 Back Squats – 130kg

  32. #752
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    Damn decent training today. I feel like I can push much harder now than just a few weeks back. Not sure why but I am much more focused on the conditioning part. Figured that since I can not control my shoulder I can control conditioning and make that the best it can be.

    Strict Handstand Push-ups
    18 Strict Handstand Push-ups, Rest 1:00
    16 Strict Handstand Push-ups, Rest :45
    14 Strict Handstand Push-ups, Rest :30
    12 Strict Handstand Push-ups, Rest :15
    10 Strict Handstand Push-ups

    Conditioning
    For Time:
    20 Power Cleans - 65kg
    20 Barbell-Facing Burpees
    20 Front Squats - 65kg
    20 Barbell-Facing Burpees
    20 Squat Cleans - 65kg

    Midline
    3 Sets, Not For Time:
    20 GHD Sit-Ups
    10 Hip and Back Extensions

    Recovery
    5k Row

  33. #753
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    Pulled my groin muscle today, not too bad but can not squat properly so will take time off on lower body parts until that is completely healed up.

  34. #754
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    Not long until we start the competition here on the forum. I can not really increase training in any way so all changes will have to come from nutrition and some gear, should I decide to use any extra. At this time I am just going to keep it real simple and focus on nutrition.

    Today's training.

    Thruster
    On the Minute x 10
    1 Squat Clean Thruster - 52kg

    Conditioning
    Weight - 43kg
    AMRAP 8:
    3 Thrusters
    3 Toes to Bar
    6 Thrusters
    6 Toes to Bar
    9 Thrusters
    9 Toes to Bar
    …
    Finished 15 Thrusters and 15 Toes to Bar on the second.

    Row Conditioning
    On the Minute x 16 (4 Rounds)
    Minute 1 – 18 Calorie Row
    Minute 2 – 15 Calorie Row
    Minute 3 – 12 Calorie Row
    Minute 4 – Rest

    BOOM!!!!!!!!
    hollowedzeus likes this.

  35. #755
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    Yesterday I went to my old gym and ran Back, Chest, and Arms. I generally never record these workouts here in the log for some reason.

    Today was a good day. I was able to do snatches (using just the barbell) without any shoulder pain. That felt amazing. I also did overhead squats, oh how I have missed not doing these for 3-months. I was weak AF and only did 2 sets of 10 at 62kg but hey, better than a kick in the balls.

    Hang Squat Snatch
    Every 1:30 x 5 Sets:
    Hang Power Snatch
    Overhead Squat
    Hang Squat Snatch
    NOTE: Used only barbell

    then

    7 Minutes to Build to Heavy Hang Squat Snatch
    NOTE: Moved to a "heavy" 40kg :-) The big thing is of course, no pain :-)

    Overhead Squat
    2 Sets of 10 - 62kg

    Wallballs
    Alternating On the Minute x 10
    Odd: 10 Wallballs
    Even: 30 Double Unders

    Conditioning
    AMRAP 20:
    27 Calorie Row
    21 Chest to Bar Pull-Ups
    15 Burpee Box Jumps - 24"
    9 Clean and Jerks - 62kg

    Active Recovery
    5K Row

  36. #756
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    I had a great session today. My added cardio is starting to have an effect only 1-week in. Conditioning is going to be top notch on February 22. BOOM!!!

    Strict Handstand Push-ups
    Alternating On the Minute x 12
    Odd – 18/15 Calorie Row
    Even – Max Strict Handstand Push-ups in: 40 Seconds

    Pause Front Squat
    Build to a Heavy Single
    I did an easy 125kg with a 2-second pause at the bottom. A crazy increase from my last test. Easily doing 135kg FS now as 1RM.

    Conditioning
    AMRAP 5:
    21-15-9
    Kettlebell Swings - 32kg
    Front Squat - 62kg
    Calorie Bike

    Rest 5:00

    AMRAP 5:
    21-15-9
    Kettlebell Swings - 32kg
    Front Squat - 52kg
    Calorie Bike

    Active recovery
    25-minutes on Assualt Bike at conversation pace

  37. #757
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    Another good day!

    Barbell Conditioning
    On the Minute x 5
    5 Touch and Go Power Clean and Jerks - 52kg

    Conditioning
    AMRAP 15:
    15 Power Snatches - 34kg
    30 Double Unders
    15 Wall Balls - 10kg
    30 Double Unders

    Midline
    2 Rounds:
    50 AbMat Sit-Ups
    20 Hip and Back Extensions

  38. #758
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    Decent workout today the day after Christmas! Had quite a bit of champagne and wine yesterday, so it was a bit slow, to be honest, but I'll be on fire for the next few months.

    Power Snatch
    3-Position Power (High Hang, Knee, Floor)
    1 Set @ 40kg
    1 Set @ 50kg
    3 Sets @ 60kg
    NOTE: Being very careful here with the shoulder.

    Conditioning
    27-21-15-9:
    Wallballs - 10kg
    Sumo Deadlift High Pulls - 35kg
    Box Jumps - 24"
    Push Presses - 35kg
    Calorie Row

    Midline
    2 Sets, Not For Time:
    10 Strict Toes to Bar
    15 Good Mornings - 35kg

  39. #759
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    Honestly felt like I was dying today and so did the other guy I am working out with. Not sure what was going on but I just pushed through to finish the scheduled workout but at the end, boy, not an easy day!

    Deload Week

    Handstand Pushups
    2 Rounds:
    AMRAP 1:00 – Strict Dead-stop Handstand Push-ups
    Rest 1:00
    AMRAP 1:00 – Strict Handstand Push-ups
    Rest 2:00 between rounds

    Squat Clean
    3-Position Squat Clean (High Hang, Knee, Floor)
    1 Set @ 65kg
    1 Set @ 70kg
    3 Sets @ 75kg

    Conditioning
    3 Rounds:
    15 Chest to Bar Pull-Ups
    12 Barbell Facing Burpees
    9 Squat Cleans - 62kg

  40. #760
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    Another crap day. Body just feels tired and I am not sure why as I just had time off around Christmas.

    Deload Week

    Conditioning
    AMRAP 15:
    60 Double Unders
    30 Wallballs - 10kg
    15 Deadlifts - 112kg

    Romanian Deadlift
    4 Sets of 7 @ 100kg
    Following each set, complete 15 GHD Sit-Ups

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