5s PRO, 5x5 FSL - c22w1d7
Saturday - 04 March 2023
Workout: Stay Off My A$$, 1625-1640 (15 minutes)
(Half) Cindy WOD - AMRAP, 10 minutes
a) 5 pull-ups
b) 10 push-ups
c) 15 air squats
Rounds: 8 + 4 reps (9 full rounds in an additional 0:54)
So THAT was a solid performance.
While I’m sure I’ll feel the lack of strength soon enough, there’s no doubt my conditioning took a hit with this latest bout of whatever, 'cause I’m dying here and there just isn’t. Enough. AIR.
I like your workout titles, they make me chuckle.
5s PRO, 5x5 FSL - c22w1 - summary
Placeholder.
5s PRO, 5x5 FSL - c22w1d1 (redux)
Sunday - 05 March 2023
Workout: Easy conditioning, 1050-1145 (55 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes
Fasted. The rest of today’s work will follow in bits and pieces. Well, two pieces probably—but it’ll get done either way.
5s PRO, 5x5 FSL - c22w1d1 (redux)
Sunday - 05 March 2023
Workout: Calves, daily work, & extra conditioning, 1420-1515 (55 minutes)
Towel hop tabata - 4x40/10
3 rounds of:
a) EZ bar skull crushers - 50 lbs - 20, 20, 20
b) Single-leg CR - L/R - 30 lbs - 10, 8, 6
Towel hop tabata - 4x40/10
1-pump burpee into 30-in box jump
1, 2, 3, … AMRAP, 20 minutes
3 chin-ups/pull-ups (strict, various grips) between rounds
Rounds: 9 + 18 reps (10 full rounds in an additional 0:44, 11 full rounds in an additional 4:02)
Had a chance to knock this out in one shot, so that’s what I did. I like what I came up with for the extra conditioning—there’s nothing terribly special about it, but it fit the bill today: I was breathing hard and absolutely drenched in sweat by the end.
I was so close to getting 10 full rounds in 20 minutes that I decided to go for a full 11 after the buzzer sounded. 10 in under 20 is definitely do-able, particularly once I’m back to 100% (or however close I get these days). Once again, I could probably handle 5-8 chins between rounds, so that’ll give me something to play with the next time I repeat this one.
Been away a little while and there was like three trillion post to catch up on. I am going to assume they were all about the consistent hard work you have been doing.
Nice to have you drop in, @simo74—thanks for that!
5s PRO, 5x5 FSL - c22w1d2 (redux)
Monday - 06 March 2023
Workout: Squat, 0515-0650 (95 minutes)
Indigo-3G - 0500
Surge - 0530-0629
Warm-up
Throws + jumps
Begin: 0538; End: 0645; Duration: 67 minutes
Squat - 130x5, 160x5, 190x5 | 225x5, 255x5, 285x5 | (225x5)x5
HLR - 20, 15
Pull-up - BW - 13 + 3, 12 + 3, 4
Dip - 75 - 13, 12, 10
Push-up - 30
Good morning - 135 - 10, 10, 10
BPA - red - 10 high + 10 mid + 10 low
Triceps kickback - L/R - 15 lbs - 20, 20, 20, 20
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Took even longer than last week, and while strength was an issue, it wasn’t THE issue: breathing is still the hardest part of all this. But I’m on the mend, I’m in motion, and I’m picking up speed, so you best just stay out the way…
where else would I go to steal motivation and hold myself to account ? Seriously though mate, your discipline and work output is top shelf.
5s PRO, 5x5 FSL - c22w1d2 (redux)
Monday - 06 March 2023
Workout: Hard conditioning, 1750-1825 (35 minutes)
Pwn’s The Last Castle - AMRAP, 15 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 6 DB snatches - L/R - 50 lbs
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 15 shrugs - 2x87 lbs
Rounds: 4 (in 15:12; 5 full rounds in 19:53)
Still fasted. Not planned, but I’m thankful for it: Not having to worry so much about eating is a relief. I won’t be making this a habit—at least not intentionally—because it will catch up to me eventually. But if it happens even a few times a week, I’m okay with that for now.
Right, so—about the actual work. I wasn’t moving quickly today, which sucks, but I didn’t just quit, which is awesome. And that, even after the 4th round took beyond the 15-minute timer to finish: I had decided upfront that I wanted 5 rounds, so I did 5 rounds.
(I was totally regretting that decision from about minute 13 forward, but there it is.)
5s PRO, 5x5 FSL - c22w1d3 (redux)
Tuesday - 07 March 2023
Workout: Press, 0520-0655 (95 minutes)
Indigo-3G - 0500
Surge - 0530-0620
Warm-up
Throws + jumps
Begin: 0544; End: 0650; Duration: 66 minutes
Press - 70x5, 85x5, 100x5, | 120x5, 135x5, 150x(4 + 0) | (120x5)x5
Ab wheel - ramp (19) - 15, 12, 8
Decline DB press - 2x65 lbs - 15, 12, 8
Chin-up - 25 lbs - 10 + 3, 11 + 2, 10
Bulgarian split squat - L/R - 2x30 lbs - 10, 10, 10
Band pushdown - red - 22 + 8
BFP - red - 30
Incline french press - 60 lbs - 15, 15, 12 + 3, 12 + 3
Assistance totals:
Push - 65 reps
Pull - 66 reps
Single-leg/core - 65 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
I’m hurting today, folks.
Super-disappointed in that top set, but I’m just not 100% yet, that’s all there is to it. No deep mystery, or any real cause for concern… Just not 100%.
But I did the work, and that’s all that matters right now.
5s PRO, 5x5 FSL - c22w1d3 (redux)
Tuesday - 07 March 2023
Workout: Hard conditioning, 1540-1610 (30 minutes)
Pwn’s The Last Castle, sled-push variation - AMRAP, 15 minutes
a) Sled push - 25 yards, 135 + sled = 222 lbs
b) 10 DB front squats - 2x30 lbs
c) Sled push - 25 yards, 135 + sled = 222 lbs
d) 25 KB swings - 28 kg
Rounds: 5 (in 17:08)
So, A Funny Thing Happened on the Way to the Forum: Mrs. SvenG had occasion to test for COVID-19 today and—wait for it… She was positive!
What’re the chances that’s not what yours truly had? (Still has?) Yep: Snowball. Hell. All that jazz.
Anyway…
This afternoon went pretty well: I wanted 5 and I got 5. Finished the 4th well before the timer expired. Started the 5th well before the timer expired. But finished slowly.
I did finish, though. And much like this morning, that’s all that matters right now!
Hope you don’t have it or at least fully clear it, if you do!
5s PRO, 5x5 FSL - c22w1d4 (redux)
Wednesday - 08 March 2023
Workout: Easy conditioning, 0520-0615 (55 minutes)
1-pump burpees + 28-kg KB swings - 2x(25 + 25), 25-second rest between
Bike@120-140 bpm - 10 minutes
Weighted vest walk - 30 kg - 15 minutes
Fasted.
5s PRO, 5x5 FSL - c22w1d4 (redux)
Wednesday - 08 March 2023
Workout: Daily work, calves, & extra conditioning, 1235-1345 (70 minutes)
Jump rope - 300+ reps
3 rounds of:
a) Seated CR - 240 lbs - 25, 20, 15
b) JM press - 60 lbs - 25, 25, 25
Jump rope - 300+ reps
Fielder’s Choice - EMOM, 15 minutes
odd) 5 clusters - 95 lbs
even) 5 chin-ups/pull-ups (strict, various grips)
My afternoon and evening are blowing up, but luckily they’re doing so with enough advanced warning to get this in over my “lunch break.” It took a little longer than expected, but I wasn’t in a hurry either—I could trim a few minutes off by setting up in the early morning and by hustling between phases more quickly than I did.
That EMOM work is a keeper. I was worried it’d be too easy, but it had just the effect I was looking for: I’m drenched in sweat and my HR was up from the start, but the clusters didn’t get really hard until the latter half. I can think about progressing reps or weight or time (or all 3!) if I repeat this one, but it was just right for today.
5s PRO, 5x5 FSL - c22w1d5 (redux)
Thursday - 09 March 2023
Workout: Deadlift, 0520-0700 (100 minutes)
Indigo-3G - 0500
Surge - 0530-0634
Warm-up
Throws + jumps
Begin: 0547; End: 0656; Duration: 69 minutes
Deadlift - 155x5, 195x5, 235x5 | 270x5, 310x5, 350x5 | (270x5)x5
Ab wheel - ramp (19) - 15, 12, 8
Pull-up - BW - 15, 12, 8
Dip - 75 lbs - 13, 12, 10
Deficit reverse lunge - L/R - 2x30 lbs - 10, 10, 10
BPA - red - 10 high + 10 mid + 10 low
Push-up - 30
Underhand straight-bar pushdown - 25 lbs - 15, 15, 15, 15, 15
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps
Long afternoon and evening, lots of eating when I got home: most of it good, but some of it mindless and some of it stress-related. Slept like garbage over night, felt like garbage this morning, but got the work done.
Straps for 310 and 350, and belt for 350—oxygen was troublesome on that one, took a few minutes on my knees afterwards just to make sure I didn’t have far to go if I hit the floor. And there was a fair amount of sitting—actually sitting!—between movements today while my lungs searched for air. Lower back was starting to complain, too, but it held up for the supplemental reps. Kept reminding myself, “Just these next 5. Just these…” Silly, yes, but the additional focus didn’t hurt.
On the upside, pull-ups felt strong today.
5s PRO, 5x5 FSL - c22w1d5 (redux)
Thursday - 09 March 2023
Workout: Hard conditioning, 1620-1650 (30 minutes)
Pwn’s The Last Castle - AMRAP, 15 minutes
a) Farmer’s walk - 25 yards - 2x87 lbs
b) 15 DB lateral raise - 2x15 lbs
c) Farmer’s walk - 25 yards - 2x87 lbs
d) 25 plate ground-to-overheads - 45 lbs
Rounds: 4 (in 19:04)
Well than was harder than I expected! Started the 4th round at about 14 minutes, and I was sucking wind the whole time. Not bad…
Nice to see I wasnt alone.
5s PRO, 5x5 FSL - c22w1d6 (redux)
Friday - 10 March 2023
Workout: Bench, 0520-0645 (85 minutes)
Indigo-3G - 0500
Surge - 0530-0618
Warm-up
Throws + jumps
Begin: 0542; End: 639; Duration: 57 minutes
Bench - 115x5, 140x5, 170x5 | 200x5, 225x5, 255x5 | (200x5)x5
HLR - 20, 15
Chin-up - 25 lbs - 10 + 3, 10 + 2, 10
Seated DB press - 2x45 lbs - 13, 12, 10
Good morning - 135 - 10, 10, 10
BFP - red - 30
Band pushdown - red - 30
Overhead triceps extension - 2x25 lbs - 15, 15, 15, 15, 15
Assistance totals:
Push - 65 reps
Pull - 65 reps
Single-leg/core - 65 reps
Semi-fasted: black coffee upon waking, then Indigo-3G and Surge as above.
Way harder than it should’ve been, but somehow I made it. And I got all of the actual lifting done in just less than an hour—it’s a Christmas miracle!
5s PRO, 5x5 FSL - c22w1d6 (redux)
Friday - 10 March 2023
Workout: Calves, (tomorrow’s) daily work, & extra conditioning, 1705-1750 (45 minutes)
Towel hop tabata - 4x40/10
3 rounds of:
a) Tate press - 2x25 lbs - 20, 20, 20
b) Single-leg CR - L/R - 30 lbs - 10, 8, 6
Towel hop tabata - 4x40/10
(65% of) Oscar WOD - AMRAP, 15 minutes
Rounds: 3 + 17 reps (4 full rounds in +2:35)
Raining here, so I swapped tomorrow’s PM work for today’s hard conditioning. That’ll make tomorrow funny, now that I think about it: Easy conditioning followed by hard conditioning! Whatever—it is what it is, and the work gets done…
Tried Tate presses for the first time today. I did them on a flat bench like I’ve seen in most videos, but that severely limited my ROM. I think I’ll try them bent-over, like in a rear delt flye or something, but with my elbows up. The quick test run I did after indicates I’ll need much lighter weights, but it also says I’ll have a much bigger ROM and a much stronger squeeze.
Performance on the (65% of) Oscar WOD wasn’t great, but the training effect was: HR was up and I was drenched in sweat. Besides, anything involving level changes AND getting weights overhead is gonna do the job!