Mixed bag - Crossfit/Stronglifts/Spin

booyaka · 4 Dec 2018 at 16:01

Conditioning -

Assault bike - 20 on 60 off, 40 on 60 off, 60 on 60 off for 4 rounds. Cals each round.

1. 15,18,23
2. 13,17,20
3. 13,17,21
4. 12,17,22

Lifting

Same as day before - 7 mins to find heavy single then straight into next one

Power Snatch - Worked up to 61kg
Hang Squat Snatch - worked up to 52kg
Squat Snatch - Worked up to 56kg - caught 61kg in the bottom but couldn't stand it up.

booyaka · 4 Dec 2018 at 16:02

Weakness Cardio

4 x 750m runs
3.15, 3.10, 3.00, 2.50

4 x 10 lat pull downs
3 x 10 20kg KB bend over row each arm
2km easy pace ski

booyaka · 4 Dec 2018 at 16:04

Comp Wod -

1000m row
30 dumbell power cleans (22.5kg x 2)
20 Ring rows (scaled from C2B)
10 Clusters (22.5kg x 2 dumbells)

10 min cap

Capped with 6 Clusters left....

Weakness work in PT

3 Rounds - 10 ghd, there and back overhead kb walk
2 Rounds - 10 ghd - farmers carry kbs (no idea what weight but they were massive!!!)

Single leg press 3 x 10 reps.

booyaka · 4 Dec 2018 at 16:08

Friday

Conditioning session 30 mins - Can't actually remember what it was!!!

Barbell class

10 sets of 2 reps @ 80% of your max Squat Clean - 72kg for me. 1 every minute! Tough going to get them all in but did them fine.

10 lifts - 1 every 2 minutes to find 1RM

72kg/75/77.5/80/82.5/85/87.5 and 91kg - Finally got past 90kg! 1kg PR - then got greedy and went for 92.5kg and really hurt my thumb bad. Thought I'd broken it at first. Bar slipped out the back of my hands on the racking of it.

Turns out not to be broken but very badly staved - bruised and swollen - can't grip anything with my right hand.

booyaka · 4 Dec 2018 at 16:10

Saturday

Easy back squat session

5 x 5 @ 100kg - can't grip anything properly so just taking it easy.

Monday

Thumb is better but still not great - swelling is down but still feels numb at the end!

Conditioning

6 x 30 seconds on/30 seconds off Assault Bike
15/12/13/12/12/12
2 min rest
6 x 30 seconds on/30 seconds off Ski Erg
10/11/10/10/10/10
2 mins rest
3 x 30 seconds on/30 seconds off Assault Bike
14/13/11
1 min rest
3 x 30 seconds on/30 seconds off Ski Erg
11/10/10

Lifting - can't hook grip so just getting some squats in again.

5 x 5 @ 103kg back squat (Monday)

booyaka · 23 Dec 2018 at 15:28

Damn - not updated in ages....Been a busy month work wise/family life etc but still training 4-5 times a week.

I'll restart my updates shortly for those that are interested.

Jester* · 24 Dec 2018 at 10:05

Keep the logs going mate. Sometimes it can be hard to keep them up to date!

Bring on the 2019 training season

booyaka · 26 Dec 2018 at 22:08

Jester* said:
Keep the logs going mate. Sometimes it can be hard to keep them up to date!

Bring on the 2019 training season

yeah - will do - a nice 5 days off training - back tomorrow and not looking forward to it! haha!

booyaka · 3 Jan 2019 at 17:24

Back on the trail!!!

Still been ticking over but not much in the last 14 days or so.

Anyway back on the sensible eating and hard training.

This year - Entered Castle Games Scaled as my first ever event - Qualifiers start end of Jan.
Goals for the year - 150kg Squat (current 125kg) - 100+kg Clean (current 91kg) - Snatch 75kg+ (current 62kg) - Also serious improvement in my very basic gymnastics - this is still a massive hole in my Crossfit.

Thursday

Conditioning -

30 cals Assault into 50 DU/100 singles (scaled) - 90 seconds rest between rounds x 5 rounds

21.28 - happy with this to start the year.

Lifting -

EMOM
1st 6 mins - 3 lifts @ 80% of max snatch
2nd 6 mins - 2 lifts @ 85% of max snatch
3rd 6 mins - 1 lift @ 90% of max snatch.

Slight under % as above - not lifted in a while.

1st 6 mins 3 EMOM @ 48kg - all reps hit.
2nd 6 mins 2 EMOM @ 51kg - all reps hit.
3rd 6 mins 1 EMOM @ 54kg - all reps hit.

booyaka · 4 Jan 2019 at 17:17

Conditioning - Assault Runner

800m run - 4.00
2mins rest
400m run - 1.44
2mins rest
200m run - 46
2mins rest
400m run - 1.47
2mins rest
800m run - 3.39

Lifting @ 50kg

EMOM - Aim to hit 7-10 reps each round
1st Round C&J
2nd Round Snatch
3rd Round - rest

x 5 rounds.

Hit 7 in round 1, 6 in round 2 and 5's in Rounds 3/4/5. Think I should have gone slightly lighter with the snatch.

booyaka · 7 Jan 2019 at 15:50

Sunday night training.

Conditioning

35 min cap - Rx weight was 60kg. I scaled to 50kg on the bar.

1000m row into 30 power cleans
3 minutes rest
1000m ski into 30 squat cleans
3 minutes rest
1km run or 2km assault bike into 30 clean and jerk

Brutal - that was a tough one. Completed in 34 mins on the button but man that hurt.

Lifting

Power clean, into push jerk into split jerk. Work up to a max for the set.

Worked up to 70kg which was fine for the actual movements but I struggle with the "re-racking" from the push jerk back down to my shoulders to set for the split jerk. Could have gone more on the weight but wasn't comfortable with that bit - controlling it back down.

Monday

Some additional strength work

6 sets of 7 reps @ 80kg for Tempo Deadlifts. I was supposed to be 2 seconds up, 4 seconds down but I misread it as 4 seconds up and 2 seconds down!!

4 x 10 @ 25kg dumbell - single arm rows

Hspu - Still working with my toes on a 24" box.

4 max sets.

9, 8, 4, 4.......Work in progress and I'm determined not to skip my gymnastics this year. I've basically dodged them for months as I'm rubbish at them. I need to go right back to basics with them all. REAL focus here.

booyaka · 9 Jan 2019 at 13:07

Tuesday

Conditioning

Assault Bike - 30 seconds slow/ 30 seconds WOD pace /30 second bit effort/ 30 seconds off. - 6 Rounds.

Slow - 60rpm
Wod pace - 65rpm
Sprint - 75rpm

Total cals - 152

Lifting Complex
High Hang snatch into Hang snatch

After a good conditioning - crashing back down to reality with lifting!

hit max 47kg for lifts

High hang is hard to get used to. My snatch is bad at the best of times without more variations thrown in!!!

booyaka · 10 Jan 2019 at 17:19

Wednesday

Conditioning

12 cal row into 6 Burpee over rower (burpee then jump over and jump back is 1) x 12 Rounds

Sweaty one - 17.29

Lifting

Did some bench for a change! - 5 x 5 @ 45kg - not done bench in ages.

Gymnastics - T2B practise as I'm still awful at them.

3 x 10 ghd's

Wednesday Night - Strength bootcamp is BACK!!!

Tempo Back Squats - 3 reps @ 4 seconds down, 3 normal, 2 reps @ 4 seconds down 2 normal, 1 rep @ 4 seconds down, 1 normal.

Sets at 60/70/75kg - then heavy doubles at 80/90/100kg.

Building a base again for the next few weeks.

booyaka · 11 Jan 2019 at 12:33

Thursday

Comp Wod of the week

In 3 mins complete....

20 Cal ski
50 single unders (30 double under for Rx)
10 burpees
50 single unders (30 double under for Rx)
into max 40kg thrusters

3 mins off x 4 rounds

Score is number of thrusters

2,2,1,1 - ouchy - not much else here - pretty much full gas and that was my score....very few people scoring more than 3 or 4 in this work out per round.

PT session - working on strict pull up strength etc

Friday

Conditoning

Partner on/off

8 mins

10 cal machine (ski or bike)
20 15kg ball slams
30 high knee punches (partner hold hands up above head height and you punch hands whilst bouncing high knees)

Round for round - complete 4 rounds each in 8 mins.

8 mins

30 speed step ups (reebok step)
20 plate touch to press (15kg)
10 plate burpees (chest hits plate and then up and toes onto plate)

Partner on/off - 3 full rounds each completed.

Lift Class

Squat Snatch - 3 waves.

2 reps every 90 seconds at

Wave 1 - 35/37.5/40/42.5/45
Wave 2 - 37.5/40/42.5/45/47.5
Wave 3 - 40/42.5/45/47.5/50

Been a struggle for a while with Snatch but felt good today - positive even!! - Missed the odd one but pretty much hit everything.

Still a bit weird as my thumb still isn't feeling great so I'm hook gripping with left hand but can't with my right.

Then singles for a max.....

50/52.5/55kg - Jumped to 59kg for a PR. Missed 2 lifts at this weight, then finally got it. :cool:

Chuffed as that's a 1.5kg PR which I've not been close to since August last year. Pleased to get that one done and feeling much better about my squat snatch.

booyaka · 16 Jan 2019 at 10:11

Saturday

Squat homework - still doing tempo sets - 3 reps @ 4 seconds down, 3 normal, 2 reps @ 4 seconds down 2 normal, 1 rep @ 4 seconds down, 1 normal.

Did them all at 75kg - still building a base.

Sunday Night

7 Min Cap for each WOD

WOD 1

250m row into 12 down and Ups x 4 rounds.
Completed in 6.35

WOD2

250m ski into 12 box jump overs x 4 Rounds
Completed in 6.35

Need to learn the faster sideways jumping for the box jumps - too slow otherwise face on.

WOD3

30 DU into 9 Thrusters (40kg) x 5 Rounds
Yuck - Capped after 3 rounds and 6 Thrusters (so bad with them!)

Lifting

5 rep max Power Clean (reset each rep)

Worked 50/60/65/70/75kg....Should have probably gone for another set but was tired after the conditioning.

booyaka · 16 Jan 2019 at 10:39

Monday

50 cal bike/75 cal ski/100 cal row for time.
13.59 - pretty happy with this - tasty little workout.

Box Squats - 6 sets of 3 at 70/75/80/85/90/95kg

50 deadlifts for time - 100kg......4.58.

Tuesday - Day off

booyaka · 21 Jan 2019 at 12:32

Still training and 19.1 Castle Game qualifier came out last night so that's my focus for the next 10 days.

Just keep forgetting to update.

Monday

Conditioning

20 min AMRAP

20 cal row
15 alt dumbell snatches (22.5kg)
10 burpee box jumps (facing)

nasty - completed 5 rounds plus 20 cals on row.

Lifting Complex

1 clean
1 hang sq clean
1 full sq clean
2 front squats

lift every 2.30 - increase weight each round.

50/55/60/65/70/75kg. Pretty happy with this

Single Sq cleans - 75/80/85/87.5kg. Went for 90kg but didn't rack it properly. Still a bit of a mental fight on sq cleans since I injured my thumb about 5 weeks back. Just need to get that out my head!

booyaka · 23 Jan 2019 at 10:10

Day off Tuesday

Wednesday

100 cal row/100 ski/100cal bike - every 2 minutes do 7 burpees. Start on the burpees.

25 min cap. I knew this was going to be a tough one as I had previously done 50cal bike/75 ski/100 row in 14 mins last week.

Anyway - can't say I left anything behind and finished at cap on 81 cals on the bike. 19 short of the finish. Pretty happy with this as I can't see where I would find another 19 cals from. Burpees hurt towards the end.

Some addtional weakness work - strict banded pull ups 5 x 5 and some lat pull downs and dumbell rows etc.

booyaka · 24 Jan 2019 at 13:05

Wednesday night Bootcamp

Banging night last night at squats.....really good.

Still working on a base etc but plan was to hit

75% of 1RM for 10 reps
80% of 1RM for 8 reps
85% of 1RM for 6 reps
90% of 1RM for 4 reps
95% of 1RM for 2 reps

Not your recent 1RM but all time etc - just to see where everyone was.

So for me it was 94/100/106/112.5/119

Was concerned about the 4/2 reps at that weight as not been up there for a while. Anyway hit

90 for 10
100 for 8
106 for 6
112.5 for 4
and 120kg for 2!

So happy - everyone was on fire last night - superb session. Can't beat it (35 people smashing out squats!!)

Thursday morning

Castle Games 19.1 Scaled qualifier.

First time every going for a qualifer etc.

16 minute workout - Part A & B

Part A - 5 min cap

1 rep 24" box over (step or jump over) into 1 rep Ground to Overhead (35kg)
2 reps into 2 reps
3/3
4/4 etc etc

I decide to step as that's quicker for me than jump, and snatch the GTOH rather than C&J.

3 mins rest

Part B - 8 min EMOM

8 lifts - one every minute of cleans (power or squat)

However - you set your bar weight at the start and it's the same weight for all lifts. Score is completed lifts x weight. ( if you fail a lift you can lift again in that minute but if you don't get it, it's not counted)

Went with squat clean and was going to hit 75kg but at last minute decided to do 80kg (1rm is 91kg)

Anyway - first part I completed 9 box overs and 2 GTOH (83 reps) and I hit all 8 lifts at 80kg on each attempt. (score 640)

Happy with the way it went, not much I could do to speed up the first part - hit all snatches unbroken, could maybe try a slightly different box step over technique. All lifts in part B were decent - maybe another 2/3/4kg on the bar for a slightly higher score.

Got time for another run through next week as submission isn't till 1st Feb. Just wanted to get something done and in the books.

PT session after working on shoulders/core etc.

booyaka · 27 Jan 2019 at 15:54

This morning was to repeat Wednesday night structure. (6 of us got together for a mini session)

Back Squat

75% of 1RM for 10 reps
80% of 1RM for 8 reps
85% of 1RM for 6 reps
90% of 1RM for 4 reps
95% of 1RM for 2 reps

94kg for 10
100kg for 8
107kg for 6
113kg for 4
120kg for 1 - damn - just went to quick on the 2nd rep and couldn't get out the bottom.

Good session again mind you.