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Thread: Less is More Log

  1. #321
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    Took a rest day yesterday except for running a Boot Camp in the morning. Not super heavy but I could feel the Boot Camp workout and decided I needed to rest. Today the body still did not feel 100% but good enough to push through.

    Strength:
    1: Clean Barbell Cycling: 4 minutes of:
    -Position work with an empty barbell.
    *For this new movement, take an empty barbell and for 4 minutes, just work positions with the mindset of slow is smooth, smooth is fast. For example, go from you start position, to below the knee, to the hang/above the knee, to mid-thigh, to down, to finish, to muscle clean, to front squat, to Sots press, stand, high hang, down, then repeat in any order or fashion. There is a difference in going through the motions, versus feeling the positions. “Feel” each position for at least 1 full second before moving to the next.


    2: Muscle clean – Work up to a max single for the day.
    NOTE:It’s in this movements especially I realize how far one has to go. Only got up to 90kg on this. Just keep on grinding and it will come!

    3: Power clean + clean and jerk: 10 rounds – every 2 minutes, complete:-1x power clean + 1x clean and split jerk (Work up to a max for the day. No misses so keep it light, fast and crisp).
    NOTE:For this one, I did an EMOM for 20 minutes and set the weight at a light 50kg to get more practice on this movement.


    Work Capacity:
    Every 90 seconds, perform:
    -10x single leg squats, alternating.
    NOTE:Used green band to pull this one off.
    -10x hang power clean (135#/95#)
    -max rep strict pull-up


  2. #322
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    Nicely done

    I've been taking on your approach in regards to training. I'm sore as hell!
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  3. #323
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    This approach is suiting u well!
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  4. #324
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    Been resting for two days as India celebrated independence day yesterday and things were in general closed and time with family felt more important! This rest did me real well though as today's leg day was fairly intense. I was able to rep 309lb (140kg) while doing back squats. My max has gone up to 160kg (~350lb). Super stoked about leg development right now. Just like GGR said, this training seems to work very well for me and I feel very excited about going there every single day.

    Today's workout

    STRENGTH (WEEK 5/DAY1):
    1) Back squat:
    65%x 8 reps @ 100kg
    75%x 6 reps @ 112kg
    85%x 4 reps @ 130kg
    90%x 4 reps @ 140kg

    *Rest 10 minutes, then:

    2) Front squat:
    70%x 5 reps @ 90kg
    80%x 4 reps @ 95kg
    85%x 3 reps @ 100kg
    90%x 3 reps @ 105kg

    Core: 3 rounds, not for time:

    -10x Turkish Get Ups, 5R/5L (16-24kg KB/8-20kg KB)
    -90-second GHD back extension hold (Hold for 90 second when your body is parallel to the floor, face down)
    -5x Overhead medball toss (Medium weight. For these you will squat down, grab a medball and toss it as high and far behind you as possible).
    -10x reverse hypers (Heavy)

    Chest (At old gym):
    Supine Bench
    Pec-dec
    Decline dumbbell press
    Incline Smith Machine

  5. #325
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    nice workout bud

    i have some front squats penciled in for today. been a while since i have last done them so i will focus on form.

    keep on inspiring!

  6. #326
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    i need some help with front squats. my wrist cannot take bending like that, it hurts on regular back squats.

    i saw someone using some straps in a youtube channel and also the crossed arms, so may have to try that. the current gym does not have a squat rack so i am currently cleaning the weight to my chest and going from there. gym does have a smith machine but don't think front squats can be done on it.

    suggestions?

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    Quote Originally Posted by RaginCajun View Post
    i need some help with front squats. my wrist cannot take bending like that, it hurts on regular back squats.

    i saw someone using some straps in a youtube channel and also the crossed arms, so may have to try that. the current gym does not have a squat rack so i am currently cleaning the weight to my chest and going from there. gym does have a smith machine but don't think front squats can be done on it.

    suggestions?
    I had this problem before I saw that PT guy who got me sorted out. I use a pretty wide "grip" which has helped. Before that I did just what you said, literally put in on my shoulders with arms just crossed. I have also started stretching my wrists in both the morning and in the evening. It has taken some time but I am starting to loosen up a bit.

  8. #328
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    Fell a bit behind today so I spent 10-15 minutes working on Snatch using just a barbell and then added 10kg of weight. The form is still extremely poor but just keep grinding it. Loved the work capacity as it involved jumping on a 40in (101.6cm) box.

    STRENGTH:
    Complete 3 rounds for max reps:
    -30 seconds hang squat snatch (60% 1 RM snatch)
    -60 seconds rest
    -30 seconds strict handstand push-up (If you hit muscle failure, stay inverted and perform shoulder taps)
    -2 minutes rest

    Work Capacity:
    Complete the following for time:
    -30x DB snatch, alternating 20kg
    -10x box jump over 40in
    -20x DB snatch, alternating 24kg
    -20x box jump over 30in
    -10x DB snatch, alternating 24kg
    -30x box jump over 24in


    Arms:
    Worked triceps and biceps at my old gym.


  9. #329
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    Quote Originally Posted by tarmyg
    I had this problem before I saw that PT guy who got me sorted out. I use a pretty wide "grip" which has helped. Before that I did just what you said, literally put in on my shoulders with arms just crossed. I have also started stretching my wrists in both the morning and in the evening. It has taken some time but I am starting to loosen up a bit.
    I'll try to stretch more and look for some mobility exercises

    Thanks

  10. #330
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    Had a nice workout today, legs felt a bit tired but that usually happens around this time of the week. Got a 3-day vacation trip starting tomorrow so no training until Monday. Should have a rower as Crossfit starting next week so I can add in all those missed rowing workouts that should have been there for the last 4-weeks :-)

    STRENGTH (WEEK 5/DAY 2):

    1) Back squat:
    65%x 6 reps 100kg
    75%x 6 reps 115kg
    80%x 6 rep x 2 sets 120kg

    *Rest 10 minutes, then:

    2) Front squat:
    60%x 5 reps 90kg
    65%x 5 reps 95kg
    70%x 5 reps x 2 sets 105kg

    Core:
    For max reps:
    -Tabata Wallballs 20# ball
    -Rest 4 minutes
    -Tabata ball slams 20# ball

  11. #331
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    love rowing and miss it!

    Have a great time on your vacation, you deserve some down time!

  12. #332
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    Awesome workout today. Felt like I was on fire pulling this off today. Super stoked about testing 1RM next week in back squats. Hopefully, will hit 160kg+. I was finally able to start doing the conditioning that they have been calling for and rowing was such fun! Had a great three-day vacation with my wife and daughter just relaxing in a wildlife park in South India seeing Elephants and other wild animals just roaming around, very cool.

    Today's workout:

    STRENGTH (WEEK 6/DAY1):
    1) Back squat:
    70%x 6 reps, 105kg
    80%x 6 reps, 120kg
    90%x 3 reps, 135kg
    95%x 3 reps, 145kg

    *Rest 10 minutes, then:

    2) Front squat:
    65%x 5 reps, 90kg
    75%x 5 reps, 95kg
    80%x 4 reps x 2 sets, 100kg

    Core:
    3 rounds, not for time:
    -20x Medball GHD sit ups (20#/14#)
    -60 second weighted plank (AHAP), added plates on back:
    Round 1: 40kg
    Round 2: 40kg
    Round 3: 30kg
    -5x Overhead medball toss (Medium weight. For these you will squat down, grab a medball and toss it as high and far behind you as possible).
    -10x barbell GHD back extensions (AHAP but solid form)

    Conditioning (Week 5/day1):
    Complete 5 rounds of:
    -1500m row (2:12-2:16/500m pace)
    -Rest as needed
    Round 1: 6.30
    Round 2: 6.23
    Round 3: 6.13
    Round 4: 5.58
    Round 5: 6.26

  13. #333
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    The body always feels so fried on my second day and then comes back on Wednesday. Today was no different, everything felt heavy but energy levels was at least high.

    STRENGTH:
    1: Clean complex: 10 rounds- Every 2 minutes, complete:
    -1x power clean + 1x hang clean (Work up to a medium-heavy 1+1 for the day)
    Still maxing this out at 70kg, just very poor technique!

    2: Complete 3 rounds for max reps:
    -30-second max rep power clean (60% 1 RM clean)
    -60-seconds rest
    -30-second max rep shoulder to overhead (Same weight used for power clean)
    -2 minutes rest
    Used only 50kg on this one.

    Work Capacity:
    “CF Mainsite WOD” Complete 21-19-15-12-9-6-3 reps for time of:
    -DB burpee + hang squat clean + thruster (2x 35#/2x 25#)
    -Pull up
    Loved this one as it really got me to push hard.
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  14. #334
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    Quote Originally Posted by tarmyg View Post
    The body always feels so fried on my second day and then comes back on Wednesday. Today was no different, everything felt heavy but energy levels was at least high.

    STRENGTH:
    1: Clean complex: 10 rounds- Every 2 minutes, complete:
    -1x power clean + 1x hang clean (Work up to a medium-heavy 1+1 for the day)
    Still maxing this out at 70kg, just very poor technique!

    2: Complete 3 rounds for max reps:
    -30-second max rep power clean (60% 1 RM clean)
    -60-seconds rest
    -30-second max rep shoulder to overhead (Same weight used for power clean)
    -2 minutes rest
    Used only 50kg on this one.

    Work Capacity:
    “CF Mainsite WOD” Complete 21-19-15-12-9-6-3 reps for time of:
    -DB burpee + hang squat clean + thruster (2x 35#/2x 25#)
    -Pull up
    Loved this one as it really got me to push hard.
    Ive said it before, and I'll say it again. Looks like you're doing really well mate! Keep it up.

    Look forward to seeing how your 1RM's end up!
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  15. #335
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    Woke up at 5am after almost no sleep at all today heading down to another part of the city to run a Police Boot Camp. That ended up being my only training for today as I simply could not move almost. Body aching, tired and yawning my way through some meetings. Super stoked about some professional developments that are going really well wich is something we have worked on for a while.

    Today's workout:

    Warmup

    100 Jumping Jacks
    25 Burpees
    25 Push Forwards
    25 Dive Bomber Push-ups
    100 Lunges

    30 Second Push-up Plank
    30 Mountain Climbers
    40 Second Push-up Plank
    40 Mountain Climbers

    6x60 Second Elbow Planks

    Cooldown
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  16. #336
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    Another day another workout. Legs are so heavily worked on right now that it will blow my mind if my 1RM have no gone up testing it next week. I still have not been able to wrap my head around the fact that this is something I should have done years ago regarding training. I stop by Marcus300 HIT thread from time to time and seeing people in there work their ass off is very inspiring and at the same time they have found what works for them, and that is my point. If you found what works for you regarding food and training, do not change it. For me, CrossFit in combination with a "good food" diet where I eat enough protein and just fill up the rest seems to work very well.

    Today's workout:

    STRENGTH (WEEK 6/DAY2):
    1) Back squat:
    75%x 4 reps, 115kg
    80%x 4 reps x 3 sets, 120kg

    *Rest 10 minutes, then:

    2) Front squat:
    60%x 5 reps, 80kg
    65%x 5 reps, 85kg
    70%x 5 reps x 2 sets, 90kg

    Core:
    At 70% effort, complete 20-15-10-5 reps of:
    -Strict toes to bar
    -barbell back extensions, 20kg plate used

    Conditioning (Week 5/day2):
    Complete 4 rounds of:
    -500m row (1:48-1:52/500m pace)
    -Rest as needed

  17. #337
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    Went into to train pretty late today and ended up doing the Strenght and WOD that the gym posted. Was pretty fun doing it in a group anyways compared to always doing it solo.

    Strenght:

    EMOM - 10-minutes
    3 x Deadlifts, 110kg

    Conditioning, for time:

    900m Run
    3 rounds of:
    20 KB Snatches, 20kg
    15 Pushups
    10 Pull-ups

    Core, for time:
    50 Situps
    rest
    30 Hollow-rocks
    rest
    4 x 30 seconds 20kg Planks

  18. #338
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    Quote Originally Posted by tarmyg
    If you found what works for you regarding food and training, do not change it. For me, CrossFit in combination with a "good food" diet where I eat enough protein and just fill up the rest seems to work very well.
    Truth. Happy you found your style!
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  19. #339
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    Correct me if I'm wrong but from what i researched about Tren . And not that I never cycled in my life.. But i read that it's for like a month pre or post intense competitions, fights etc. to get the aggression to push further and just for pure strength...so wouldn't dosing Tren for a year straight be a not so wise choice....I'm just gaining Intel here with questions. By no means am I insulting you. Thanks

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    Quote Originally Posted by Marsoc View Post
    Correct me if I'm wrong but from what i researched about Tren. And not that I never cycled in my life.. But i read that it's for like a month pre or post intense competitions, fights etc. to get the aggression to push further and just for pure strength...so wouldn't dosing Tren for a year straight be a not so wise choice....I'm just gaining Intel here with questions. By no means am I insulting you. Thanks
    Not sure what you are referring to but I am not running tren for one year straight. Tren do not agree with me so I am no longer running it.

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    BOOM!!! New Back Squat 1RM at 160kg (350lb). Full disclosure, it was one ugly lift but damn it I got it up. Cramped up in calfs and even my jaw felt tired afterward. Haha, awesomeness! Finished of the rest of the workout pretty tired but happy. Ran a Police Boot Camp in the morning at 6.30 am before my own workout.

    Warmup:
    25 Jumping Jacks
    25 Lunges

    Core:
    50 Pushups
    50 Push presses
    50 High pulls

    Blast (no rest between sets):
    10-20-30
    Air squats
    Pushup Plank
    Mountain Climbers

    Cooldown

    Strength (Week 7/Day 1):
    1) Back squat:
    70%x 5 reps, 105kg
    80%x 5 reps, 120kg
    85%x 2 reps, 130kg
    90%x 3 reps, 140kg
    100%x 1 reps, 160kg (BOOYA!!!)

    *Rest 10 minutes, then:

    2) Front squat:
    70%x 4 reps, 80kg
    75%x 4 reps, 80kg
    80%x 4 reps, 80kg
    85%x 4 reps, 80kg

    Core:
    3 rounds, not for time:
    -10x Eccentric GHD sit ups (5 seconds down, then explode up)
    -60 L-Sit
    -20x Standing barbell Russian Twist, 10R/10L (AHAP)
    -8x Good morning (Medium – Heavyweight)

    Conditioning (Week 6/day1):
    Complete 5 rounds of:
    -1,250m row (2:08-2:10/500m pace)
    2 minutes rest between rounds
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  22. #342
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    Congrats!!!
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    Tuesday and I am feeling extraordinarily tired so will have that checked.

    STRENGTH:
    1: Tempo 3-position snatch:
    10 rounds- Every 2 minutes, complete:
    -1x tempo high hang snatch + 1x hang snatch + 1x snatch (Work up to a max 1+1+1 for the day)

    2: Perform the following until you complete a total of 50 handstand push ups:
    -Min 1 = 5x squat snatch (60% 1 RM Snatch)
    -Min 2 = Rest rest
    -Min 3 = max rep strict handstand push-up

    Work Capacity:
    Complete the following for time:
    -10x thruster, 50kg
    -40x Knees to elbow
    -8x thruster, 50kg
    -30x toes to bar
    -6x thruster, 50kg
    -20x strict toes to bar
    -4x thruster, 50kg
    -10x medball/weighted toes to bar (14#/8#)
    -2x thruster, 50kg

  24. #344
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    Quote Originally Posted by Marsoc View Post
    Correct me if I'm wrong but from what i researched about Tren. And not that I never cycled in my life.. But i read that it's for like a month pre or post intense competitions, fights etc. to get the aggression to push further and just for pure strength...so wouldn't dosing Tren for a year straight be a not so wise choice....I'm just gaining Intel here with questions. By no means am I insulting you. Thanks

    I take that back. I confused Tren with Halotestin ...my bad.

  25. #345
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    Quote Originally Posted by tarmyg View Post
    Tuesday and I am feeling extraordinarily tired so will have that checked.

    STRENGTH:
    1: Tempo 3-position snatch:
    10 rounds- Every 2 minutes, complete:
    -1x tempo high hang snatch + 1x hang snatch + 1x snatch (Work up to a max 1+1+1 for the day)

    2: Perform the following until you complete a total of 50 handstand push ups:
    -Min 1 = 5x squat snatch (60% 1 RM Snatch)
    -Min 2 = Rest rest
    -Min 3 = max rep strict handstand push-up

    Work Capacity:
    Complete the following for time:
    -10x thruster, 50kg
    -40x Knees to elbow
    -8x thruster, 50kg
    -30x toes to bar
    -6x thruster, 50kg
    -20x strict toes to bar
    -4x thruster, 50kg
    -10x medball/weighted toes to bar (14#/8#)
    -2x thruster, 50kg
    i guess so you are tired, you did a lot of work on monday bud

  26. #346
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    Did not post yesterday but ran a Boot Camp for the Police and after that went home and crashed in bed for 1h before starting the workday. Got some cool news as we will start to train the Anti-terrorist people in mid-September. Starting with 20 out of the 175 men squad. We will bring them up to international standard in terms of fitness. Their main thing is agility, scaling walls and such. Pretty psyched about this one :-)

    Today's squats felt super easy after one extra day's rest. Still working on bringing up those front squats in terms of weight.

    STRENGTH (WEEK 7/DAY2):
    1) Back squat:
    70%x 4 reps, 112kg
    75%x 4 reps, 120kg
    80%x 4 reps, 128kg
    85%x 4 reps, 135kg

    *Rest 10 minutes, then:

    2) Front squat:
    60%x 5 reps, 85kg
    65%x 5 reps, 90kg
    70%x 5 reps x 2 sets, 95kg

    Core:
    For time:
    -100m 1-arm OH KB carry, right arm, 24kg
    -100m 2-arm farmers carry, 24kg
    -100m 1-arm OH KB carry, left arm, 24kg
    -100m 2-arm farmers carry, 24kg

    *For the 1-arm OH carries, the “resting” arm will hold the 2nd KB in the front rack position. You will have 2 KB with you the entire 400 meters.

    Conditioning (Week 6/day2):
    Complete 4 rounds of:
    -750m row (1:52-1:56/500m pace)
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    Back in the box this morning after fighting some fatigue like syndromes last week. Seems to be getting better so I felt pretty refreshed today. I started having a problem in the right arm muscle (It is a different spot from what they worked on in my physio) so doing Clean and Jerk became Power Clean and Jerk. Got to head back to get that problem squared away. The second big update is a switch in the programming. I moved from the weightlifting focus over to a competition focused program to get more training on handstand walks, muscle-ups and other gymnastic related movements.

    Today's training:

    1. Clean and Jerk
    5x3 Clean and Jerk at 75% - no TnG, 60kg
    Used a crappy 60kg on this one, the arm is to injured to be used in this manner.

    2. Back Squat
    3RM Box Squat with bands and/or chains, 200kg

    3. Front Squat
    5x5 Front Squat at 75% across, 80kg

    4. Strength Conditioning
    5 rounds NOT for time of:
    Max Push Press, Bodyweight, 70kg, 60kg
    Max Strict TTB
    * No rest between movements, 3-minute rest between rounds

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    Awesome day training today as there were two other people there doing the same and it was easier to push harder. Pushed as hard as I could but conditioning has far to go before I am even close to ready. Some months before the CrossFit Open 17 starts which is just a practice run as I am targeting CrossFit Open 18.

    1. Conditioning
    With a running clock...

    AMRAP 5:
    15 Cal Rowing
    21 DL (115/80)

    Rest 5:00

    AMRAP 5:
    10 Cal Rowing
    15 FS (115/80)

    Rest 5:00

    AMRAP 5:
    5 Cal Rowing
    9 Thrusters (115/80)

    2. Run
    5x500m Run on TF, 2 min rest

    3. Midline
    4 Rounds of:
    30 GHDSU

  29. #349
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    Another heavy day! Up at 5am for a Police Boot Camp and after that my own training. Will be nice with a rest day tomorrow if that is on schedule because legs feel absolutely fried!!!

    Police Boot Camp:

    Warmup:
    100 Jumping Jacks

    Workout, 5 rounds, 1 min rest:
    10 Pushups
    20 Shoulder-ups
    30 Push presses

    HIIT, 2 rounds, no rest:
    10 Burpees
    15 Mountain Climbers
    30s Pushup Plank

    Elbow planking, five 1 min rounds, 15s rest

    Crossfit workout:
    1. Snatch
    5x3 Used empty bar only.

    2. Barbell Cycling
    10-8-6-4-2 unbroken Hang Power Cleans for time, 60kg

    3. Conditioning
    AMRAP 20:
    50 WB
    50 DU
    40 BJ
    40 TTB
    30 CTB
    30 Burpees
    20 Cleans, 40kg
    20 Jerks, 40kg
    10 Snatches, empty bar
    10 Ring MU

    Ended after snatches, did not get to MU

    4. Gymnastics Conditioning
    10-9-8-7-6-5-4-3-2-1 of:
    Strict C2B Pull ups, used blue band
    Strict Ring Dips, used a GHD and dipped between pins
    Pistols, green band between poles
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  30. #350
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    Luckily got a day's rest yesterday! Needed it badly and considering what was on today's schedule not sure I would have gotten through it otherwise.

    Today's workout:

    1. Front Squat
    8x3 at 80%, across, 100kg

    2. Power Clean
    5x3 at 75% - No TnG, 70kg

    3. Conditioning
    21-15-9
    Overhead Squat, 30kg (Anyone who sees me doing OHS will laugh as I am so stiff I can not get down with heavy weights.)
    HSPU
    400 Meter 10kg vest run

    4. Conditioning
    4 Rounds of:
    15 Calorie Ski Erg
    50' Double KB OH Walking Lunge, 1.5/1-pood
    10 KB Snatches

  31. #351
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    Kept things simple today.

    EMOM - 60 minutes:
    Even minute - Calorie Row, 10kcal
    Odd minute - Burpees - 10

    Only got 40 minutes in, a bit of a disappointment but I'll improve!
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  32. #352
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    Today's load was pretty intense. I felt very strong though which will come in handy when we start the Police Commando training. Got an appointment with Dr. Kannan tomorrow to look at my right lower arm. If he fixes this problem as fast as the previous one I'll be mighty impressed.

    Today's workout:

    1. Clean and Jerk
    5x3 Squat Clean and Jerk at 80% - no TnG, 60kg

    2. Back Squat
    3RM Back Squat with bands and/or chains, this is now 150kg

    3. Front Squat
    5x5 Front Squat at 80% across, 100kg

    4. Strength Conditioning
    5 rounds NOT for time of:*
    Max Rep Bench Press, Bodyweight, 80kg
    Max Strict Pull-ups
    No rest between movements, 3-minute rest between rounds

    5. Strength Accessory
    Complete 3 Supersets of:
    A. 8 Single-Leg Front Rack Step ups (8/side before switching), 20kg KB held in front.
    B. 8-12 Glute Ham Raises
    * Rest 1-2 minutes between rounds.

    6. Strength Accessory
    Complete 3 Supersets of:
    A. 10-15 Strict Dumbbell Shoulder Press
    B. 20-30 Overhead Banded Tricep Extensions
    * Rest 1-2 minutes between rounds.

    7. Strength Accessory
    Cross Over Symmetry Iron Scap Protocol
    -if you don't have X-over symmetry - buy it - and today do 100 band pull a parts
    Last edited by tarmyg; 09-12-2016 at 08:38 AM.
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  33. #353
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    damn T, you are really getting after it!
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  34. #354
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    Facing some riots int the city at this time to my Drs appointment got canceled. Was not 100% today so workout was pretty slow and I just all around tired.

    1. Conditioning
    With a running clock...
    AMRAP 5:
    750m Row Buy-In...In remaining time complete AMRAP:
    9 Hang Sq Cln (95/65), 25 DU
    Rest 5:00
    AMRAP 5:
    500m Row Buy-In...In remaining time complete AMRAP:
    9 Hang Sq Cln (135/95), 25 DU
    Rest 5:00
    AMRAP 5:
    250m Row Buy-In...In remaining time complete AMRAP:
    9 Hang Sq Cln (185/65), 25 DU

    2. Midline
    50 GHDSU
    50 Hip Extensions
    120 Second D-Ball Hold, 150/100 (Bear Hug Style)
    35 GHDSU
    35 Hip Extensions
    90 Second D-Ball Hold, 150/100 (Bear Hug Style)
    20 GHDSU
    20 Hip Extensions
    60 Second D-Ball Hold 150/100 (Bear Hug Style)

  35. #355
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    The tiredness I have been experiencing have subsided dramatically. Last week was so bad I could not train but since I spent it on vacation in Goa on a beach it really did not matter much. Today my body is starting to feel close to 100% even though the right arm is still bothering me and I got a new appointment on September 27th. Today's workout was pretty heavy but it felt all around good.

    1. Snatch
    5x3 Squat Snatch at 75% - no TnG
    As always, 30kg, to try and perfect form. Should be able to start increasing this in a few weeks I hope.

    2. Squat
    3RM Front Squat
    60kg, 70kg, 80kg, 90kg, 100kg

    3. Back Squat
    4x7 @ 70% across
    112kg

    4. Strength Conditioning
    5 rounds NOT for time of:*
    Max reps of unbroken Power Cleans, Bodyweight, 3 reps at 80kg, this is where my right arm kills me.
    Max reps of unbroken Strict HSPU, 18, 13, 8, 5, 4
    No rest between movements, 3-minute rest between rounds

    5. Strength Accessory
    Complete 3 Supersets of:
    A. 8 Bulgarian split Squats (8/side before switching )
    B. 8-12 Good Mornings
    * Rest 1-2 minutes between rounds.

    6. Strength Accessory
    Complete 3 Supersets of:
    A. 10-15 Dumbbell Bench Press
    B. 20-30 Banded Tricep Push Downs
    * Rest 1-2 minutes between rounds.

    7. Strength Accessory
    Cross Over Symmetry Iron Scap Protocol

    Took a good 2h 15m to finish this workout.
    Last edited by tarmyg; 09-20-2016 at 02:09 AM.
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  36. #356
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    Another day another workout. The increase in how many Wall Balls (i.e I did all WB in a row today with no pause) I can now pull off is for me a VERY good sign of the how my conditioning is getting better. Going to be fun to run through the CrossFit Open in 2017, which is my test run for 2018. Got some good inspiration from others working out at the same time as me. Always helps me push harder when not going solo when it comes to conditioning in particular.

    1. Conditioning
    With a running clock...
    AMRAP 5:
    50 WB Buy-In
    12 DL 80kg, 12 Barbell Burpees
    ... Rest 5:00 ...
    AMRAP 5:
    35 WB Buy-In
    9 DL 100kg, 9 Barbell Burpees
    ... Rest 5:00...
    AMRAP 5:
    20 WB Buy-In
    6 DL 120kg, 6 Barbell Burpees

    2. Run Conditioning
    1-2-3-4-5-6 mins on Tire Flips, rest 1/2 the time

    3. Odd Object Conditioning
    5 RFT:
    5 OH Press, 70kg
    7 Bar MU

    4. Midline
    EMOMx5
    5 supersets:
    25 GHDSU
    15 Weighted Hip Extensions

  37. #357
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    Quote Originally Posted by tarmyg View Post
    Another day another workout. The increase in how many Wall Balls (i.e I did all WB in a row today with no pause) I can now pull off is for me a VERY good sign of the how my conditioning is getting better. Going to be fun to run through the CrossFit Open in 2017, which is my test run for 2018. Got some good inspiration from others working out at the same time as me. Always helps me push harder when not going solo when it comes to conditioning in particular.

    1. Conditioning
    With a running clock...
    AMRAP 5:
    50 WB Buy-In
    12 DL 80kg, 12 Barbell Burpees
    ... Rest 5:00 ...
    AMRAP 5:
    35 WB Buy-In
    9 DL 100kg, 9 Barbell Burpees
    ... Rest 5:00...
    AMRAP 5:
    20 WB Buy-In
    6 DL 120kg, 6 Barbell Burpees

    2. Run Conditioning
    1-2-3-4-5-6 mins on Tire Flips, rest 1/2 the time

    3. Odd Object Conditioning
    5 RFT:
    5 OH Press, 70kg
    7 Bar MU

    4. Midline
    EMOMx5
    5 supersets:
    25 GHDSU
    15 Weighted Hip Extensions
    dude you are an animal!!!
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  38. #358
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    Today is was pretty heavy and as I have gained weight but arms have not caught up so legless rope climbs became a big NO NO :-) Well, there is a time and place for everything and right now I am just going to trust the process! Another Police Boot Camp in the morning and then my own training!

    Morning Boot Camp
    Warm-up

    Core
    5 Rounds with 45s rest in between of
    15 Squat Thrusters
    15 Lunges (15 on each leg)
    15 Air Squats

    HIT
    4 rounds with no rest
    10s Push-up plank
    10 Mountain Climbers on each leg

    Plank
    5 rounds with 20s rest in between
    1min Elbow Plank

    Cool Down

    My own workout:
    1. Clean and Jerk*
    A. 1x3 at 60%,
    B. 1x3 at 70%,
    C. 3x3 at 75%
    *All reps are drop from the top

    2. Pull Work
    4 sets of 5 Clean Pulls at 85%

    3. Front Squat:
    A. 1x3 at 75%,
    B. 1x1 at 80%,
    C. 1x3 at 75%
    D. 1x1 at 85%

    4. Conditioning
    1 Round:
    800 Meter Row
    160 Single-Unders, 21 HPC (135/95)
    2 Rounds:
    400 Meter Row
    80 Single-Unders, 15 HPC (135/95)
    3 Rounds:
    200 Meter Row
    40 Single-Unders, 9 HPC (135/95)

    5. Gymnastics Conditioning
    3 mins of max rep Legless Rope Climbs
    2 mins of max rep Ring Muscle ups
    1 min of max Strict HSPU
    3 mins of max rep Rope Climbs
    2 mins of max rep Bar Muscle ups
    1 min of max kipping HSPU
    Last edited by tarmyg; 09-21-2016 at 07:39 AM.

  39. #359
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    Man on fire!
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  40. #360
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    Rest day today so headed out to the old gym and worked the chest some using my old routine!

    Today's workout:
    Supine Bench Press
    Pec-dec
    Decline dumbbell press
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