Mixed bag - Crossfit/Stronglifts/Spin

[booyaka]

Tuesday

Conditioning

• 2 mins max Cal ski
• straight into
• 2 min max 50kg ball throw overs
• straight into
• 2 min max burpee box jumps
• 2 minutes rest.

3 full rounds.

35/15/17
32/14/16
32/15/17

Lifting

12mins build to heavy power snatch

62.5KG

Then

Max reps touch and go @44KG (70%)
90s rest
Repeat
11/10

 

[booyaka]

Wednesday

Strength work.

3 x 10 back squats @ 90kg (first time squatting in about 3 months!! it's a start again) (used to be 110kg for 10's)

Day 3 Lifting ()

Round 1 - 5 minute EMOM - 7 reps Clean and Jerk
1 minute rest
Round 2 - 5 minute EMOM - 6 reps Clean and Jerk
1 minute rest
Round 3 - 5 minute EMOM - 5 reps Clean and Jerk

Scaled to weights below (supposed to be 60/70/80kg)

Round 1 (50kg) - 7/6/7/6/7
Round 2 (55kg) - 6/5/5/6/5
Round 3 (60kg) - 4/4/4/4/4

Brutal - that hurt bad....

2 x 6 sets of snatch grip deadlift @ 80kg (115%)

 

[booyaka]

Monday

20min amrap

Row cals/Double unders

10/20
20/40
30/60
40/80

10/20
20/40
30/60
11 cals at cap.

My DU were - single/DU/single/DU etc (so in effect 10 singles/10 DU for 20, then 20 singles, 20 DU etc for 40) Getting better.

Lifting
Squat clean
15min emom

5 rounds of 3reps @ 60kg

5 rounds of 3reps @ 70kg

5 rounds of 3reps @ 80kg missed 1st round, then hit 3/2/3/3

T2B
82.5% of max set - 5
2min rest
4 ev minute for 8 minutes
All hit unbroken

Happy with this - much more consistent

Then 43 birthday burpees to finish!!

 

[booyaka]

3 x 10 back squats (90kg) - just starting back again!

Conditioning

4 rounds with 1 minute rest between rounds
20 Cal assault bike into single arm devil press (22.5kg)

12.20

Lift

Power snatch emom

5 min @ 45kg 3 reps
5 min @ 50kg 3 reps
5 min @ 54kg 3 reps (missed 1 rep in rnd 2)

Extra Strength work

4 x 10 lat pull down
4 x 10 low row
4 x 10 d/bell bench press
4 x 10 each side d/bell row
4 x 10 cable bicep curls
4 x 10 tricep overhead rope extension

 

[booyaka]

Wednesday/Thursday

Barbell (8 minutes for a max single)

Heavy Push jerk - worked up to 75kg for a 2.5kg PR
Split Jerk - hit 80kg

(probably should have used the rig instead of power cleaning everyone!!)

Strength Program
Deadlift 5 rep max - worked up to 135kg - felt I had more but grip was a struggle.
then 2 sets of 5 at 130kg

PT session (Thursday)

Warmed up with 200 cals on ERG bike.

4 x 7 minute AMRAPS (3 minute rest between)

• 10 dumbell bench into 5 T2B - 6 rounds complete
• 500m ERG into 50kg ball carry on chest across back room - 4 rounds plus 90 seconds at the end max distance ball on shoulder
• 10 incline KB row into 10 HRPU - 5 rounds
• 50cals Rogue bike (had to go sub 4 minutes)

Wrecked......

 

[Musty Pie]

Nice work man!