Tuesday, October 3, 2017

End of September

Latter part of September. It hasn't been the easiest of times. I've been super tired with this little kiddo of ours. My training hours have been around 20.30 - 22.30 and night sleep has been short so it's pretty natural. I've taken much more rest and recovery days than normally. I'm okay with that anyway. gotta listen to the body.



Sunday 17.9

Workout.

  • Every minute on the minute x 20 minutes
  • Odd min, 3 bar muscle-ups
  • Even min, 3 push jerk @ 70kg
Very good combination of movements. Positively surprised this wasn't a huge physical battle to get these completed.

Workout. Result, 8 rounds


  • Amrap 15 minutes
  • 300m row
  • 8 push jerk @ 60kg

Heavy breathing




Tuesday 19.9

Pulls.

  • Deadlift 5x5
  • Weights: 160, 165, 165, 165, 165kg
Pulls are feeling great currently. I've been deadlifting once a week lately.

Workout.


  • Every minute on the minute x 15 minutes
  • 1st min: 18-22 push-ups on parallettes
  • 2nd min: 20-25 sandbag squats
  • 3rd min: 14 one-hand overhead squats with a dumbbell



Wednesday 20.9

Oly.

  • Hang power clean 5x5 @ 80kg

Workout.


  • 5 rounds of:
  • 300m row
  • 12 ring dips
Dips were tough from the beginning. Felt tight in the upper body.



Friday 22.9


Workout.

  • 12-3-4-5-6-7-8-9-10 jump squats
  • 10-20-30-40-50-60-70-80-90-100 skipping
Wife came up with this one from somewhere. She'd seen it been done fast.

Workout. Result, 9 rounds + 10 reps


  • Amrap 10min
  • 5 snatch @ 25kg dumbbell, right hand
  • 5 push jerk @ 25kg dumbbell, right hand
  • 5 snatch @ 25kg dumbbell, left hand
  • 5 push jerk @ 25kg dumbbell, left hand
This was a modification of Jason Khalipa's emom workout. Same movements, completed in emom style. I changed it to an amrap. Felt awful on this one, in a very good way, if that makes any sense.




Saturday 23.9

Gymnastics.

  • 5 rounds of:
  • 15 pull-ups
  • 10 handstand push-ups
For completion.

Workout.


  • 5 rounds of:
  • Run up and down the street
  • 10 hang power clean @ 50kg
  • 10 push jerk @ 50kg
Went unbroken on all barbell movements. That means to say 20 reps in one set.

Sunday 24.9


AM

Strength.

  • Bench press triples @ 80, 82, 83, 84, 85kg
Benching after a longer break. Kept that in the metcon too.

Workout.


  • 5 rounds of:
  • 10 bench press @ 70kg
  • 20 kettlebell swings @ 32kg
  • 15 toes-to-bar's


PM

Strength.


  • Shoulder press 10x1 (60, 60, 60, 61, 62, 62, 62, 62, 62, 62kg)

It's been ages since doing shoulder press.

Accessory.

  • 4 rounds of:
  • Kneeling presses with dumbbells
  • Ab wheel

Finished shoulders with those kneeling presses.

Monday 25.9

Pulls.

  • Deadlift 5x5 @ 170kg
More heavy pulls from the ground. Clean grip. Dead stop at the floor after every repetition.



Gymnastics.


  • Every minute on the minute x 12 minutes
  • 1-4min: 8 handstand push-ups
  • 5-8min: 7 handstand push-ups
  • 9-12min: 6 handstand push-ups
Great way to get volume on this gymnastics movement



Tuesday 26.9

Overhead.
  • Push press 5x3 @ 70kg
Light weight but shoulders felt tight.

Workout. Result, 26-18-16-24 wall balls
  • Partner workout, 4 rounds of:
  • Run / Row
  • 25 pull-ups
  • Wall ball amrap
I did this with Antti. The idea was that the other one was running up and down the street all the time. Both made that journey 4 times during the workout. Once Antti was running I did 25 pull-ups, and the rest of time it was amrap of wall balls. The result was the number of web's per set.

Thursday 28.9

Active recovery.
  • Hang power cleans
  • Push-ups on parallettes

Saturday 30.9

AM

Workout. Result, 6 rounds + 5 snatch
  • Amrap 5 minutes
  • 10 dumbbell snatch @ 25kg
  • 5 handstand push-ups
Intense workout!

Rest 5min

Workout. Result, 8 rounds + 1 burpee
  • Amrap 15 minutes
  • 250m row
  • 10 burpees
Another intense piece for this day.



PM

Oly.


  • Every minute on the minute x 15 minutes
  • 1-5min: 80kg hang squat clean
  • 6-10min: 85kg hang squat clean
  • 11-15min: 90kg hang squat clean
I tweaked my knee in kitchen one day, and I've had to be careful with squatting ever since. It was great to do some below parallel stuff!

Strength.
  • Pull-ups with added weight
  • 7x3 rep sets @ 10, 15, 17.5, 20, 22.5, 22.5, 22.5, 22.5kg

Accessory.
  • 4 sets of:
  • Dumbbell row @ 25kg db
  • 10 rep per hand, both hands per set




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