They will, but they have replacement parts.
I got to the gym and my phone died, hadn’t even looked at the first HIIB workout so I couldn’t do it. Just did my usual stuff today, I’m printing stuff out so I can begin officially tomorrow. But today was a good workout.
Seated BB OHP
95x10
135x5
155x5
135x17 PR beasted this. may have had one more in the tank.
Cable Row and Pushups
10 on the stack x20, 20 pushups
12 on the stack x15, 30 pushups
15 on the stack x10, 50 pushups
Crossovers and Plate Loaded Chest Press
10 on the stack x12, 2 plates x8
11 on the stack x12, 2 plates x8
12 on the stack x8, 2 plates x5
Preacher Curls, Overhead curls, chins giant set
2 plates x10, 6 on the stack x10, 5 chins
x3
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Neck pain? What neck pain?? Lol.
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Welcome to the winners circle 
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Ugh. Here’s the prescribed program.
5 rounds of:
5 muscle snatches
2 minutes of rowing at 90%
3 minutes rest
Rest an additional 5 minutes after the last set for a total of 8 minutes, then
5 rounds of:
5 front squats
1 minute DB rows with left arm
1 minute DB rows with right arm
I guess I’ll report back here afterwards. Honestly, today might suck but looking at what I’ve got coming up, this doesn’t seem too horrible.
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Nice!
Muscle snatches with 95 lbs, it’s hard not to dip under the bar, only lifting it overhead with arms and shoulders and nothing else. Front squats with 135, rows with 50 lbs. Definitely worked up a nice sweat.
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Did you use your legs on the muscle snatch?
I think it’s meant to be like a high pull turned into a press.
95 lbs is a good starting weight.
Maybe ever so slightly, but only to engage the hips. I hold the bar wide enough that the bar is on my hip flexors, then I hinge back ever so slightly and shoot my hips forward while lifting the bar with shoulders/traps, and usually catch it around forehead height and finish the press. It’s not that pretty, as I don’t know what I’m doing, but I wasn’t falling around and my shoulders were definitely working. But yes, I agree - 95 was a good starting weight, any more and I would have probably restrained my trap/neck.
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Good stuff brother, solid workout!!
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The program gods must have heard my “this doesn’t look so bad” comment…
Tonight’s workout, with already slightly sore legs, and after a 12 hour shift standing on concrete:
10 rounds, every 3 minutes
15 sec Assault Bike Sprint immediately into:
5 Deadlifts at 70-80%
Rest 5min
Then
50-40-30-20-10
Lateral Lunges with 95/65lb Barbell on your back
(Left + Right = 2 reps)
Push-Ups
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You were definitely getting stronger there. 135 x 17 is a legit seated press, sir.
Is the HIIB more for a conditioning goal? Or just doing something new?
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Thanks! It’s both. I really liked being as lean as I was when I finished the 10K KB swing challenge. It’s been a couple months of full body and heavier eating and now I want to cut down again without sacrificing any gains - this seems like a good way. Plus, it’s just something new, and I’m always game to murder myself for a few weeks.
For clarification, I’ve only gained a few pounds and I definitely look bigger but my abs definitely got fluffier. I’m still competing in triathlons next year so I’ll need to up my conditioning and watch my weight too.
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Gotcha. Well good luck with it! I have never fully committed to that kind of stuff even though I always think it looks cool in your guys’ (you, @Frank_C, @kleinhound) logs.
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Fuck lunges. Fuck deadlifts. Fuck Ryan Fischer. Fuck @kleinhound (sorry bro it’s your fault). Fuck whoever invented CrossFit, and fuck my life.
Deadlifts with 225
Lunges with 75, it calls for either 65 or 95 but I was not doing 50 lateral lunges with 95 lbs.
The every 3 minutes thing was annoying to time so I pretty much just kept an eye on the gym clock since it’s supposed to total a half hour, and did another set whenever I caught my breath. We don’t have an “assault bike” so I just did bike sprints on level 10 at 100% intensity for 30 seconds at a time.
The pushups were rest for me, busted out the 50 and the 40 with no rest, failed around 20 of the 30 and then did the 20 and the 10 no problem. Finished the second part in 10-15 minutes or so.
Get home, hobble into the shower for 2 minutes before the water goes cold because my wife gave the kids a bath and put them to bed before I got home, limp out of the shower and my wife is looking to get busy, so I had to go back into overdrive mode, legs cramped up mid-session but no complaints here! I am in for some serious DOMS tomorrow…
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I don’t know if I’m fully committed since I almost backed out of doing anything today. This forum definitely helps shame me into following through with the stupid shit I decide to do to myself.
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Dear God that looks absolutely horrible.
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Around rep 30 of the lunges I started to get legitimately angry at anybody I looked at, for no reason. It’s probably a sign that I should shut up and finish the program.
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Also, I’d like to make a note for myself, should I read back through this log:
I have been avoiding protein shakes. I’ve just been eating large meals immediately after workouts and then small, high-protein snacks for the rest of the day.
Yesterday, for example, I had a 1 lb strip steak, mashed potatoes, and garlic spinach, with a giant bowl of beef stew on the side.
Today, I came home and made a 2/3 lb burger with bacon, a fried egg, pepper jack, lettuce and tomato, with half a baked sweet potato. Salad on the side.
I’m never sure how much protein powder I just shit out afterwards, so I’m trying to go with large meals in lieu of PWO shakes.
Yeah that’s the stuff. I feel like that all the time when I look at what I’m supposed to do for a workout haha
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