Conditioning
Felt good this morning but my lower back is a bit niggly first thing in the morning at the moment. Decided to get some sprints in.
Livitnov x8 rounds, x6 KB Snatches with 30-40m sprint
Then chucked on my weighted vest and did 3 slope sprints, followed by 1 mile walk. Really like this weighted vest, doesn’t restrict movement.
4 Likes
5/3/1 Krypteia Week 5, 5s Week, Session 3
Warmup
Banded Good Mornings 2x10
KB Swing into High Pull 1x10
Trap Bar Deadlifts (from Blocks)
117kg x5
135kg x5
153kg x5
FSL 117kg 5x5
Weighted Chins 5kg - 3x11, 2x10
KB Standing 1 arm Press - 20kg 2x12, 24kg 3x10
Underhand Pullaparts x120-140 reps
Done in 40 mins
Finished with
Pallof Press 2x15
HLR 2x10
Donkey Calf Raises 20kg 1x20
First time I’ve used blocks which I’ve had as a result of wanting to protect my floor. Was a bit different and obviously a bit easier, I’d like to revert back to BB deadlifts using blocks but I’d struggle doing this and including chins as I use my BB in the top rack to do chins
4 Likes
5/3/1 Krypteia Week 5, 5s Week, Session 4
Warmup
Rotator Cuff work
KB Chest Press 1x10
HLR 1x10
KB Deadlift 1x10
Incline Bench:
53kg x5
61kg x5
69kg x5
FSL 53kg 5x5
DB SLDL (shrug at top of rep) 35kg 5x12
DB Goblet Squat 45kg 5x10
DB Isolation Curls 15kg+Gripz 4x12
3D band pullaparts x200
All work done in 33 mins including warmup
10 mins recovery walk
Might have some room in my meeting schedule to get some ABC’s and Triceps done a bit later on this morning. Getting through each workout at a decent rate of knots however is giving me a definite conditioning element as I did want to include a finisher every session but finding I’m working hard enough in each session.
Had a full week of not counting calories but every meal has been good quality food (as usual) and recovery has been better. Eating less on conditioning days and a bit more on lifting days, not going to weigh myself for another couple of weeks just to give it time to see what happens. Definitely feeling like there’s been some growth in the right areas.
4 Likes
Second workout
ABC’s x18 in 5 mins with double 20kg bells - 1 more than last time, had to dig deep for the last set
Train4pain Triceps routine x4 rounds
3 Likes
3 mile weighted vest walk 1st thing this morning.
Started looking at what template to run after Krypteia yesterday and a bit torn. Part of me really wants to do 2 leaders and anchor of a 5x5/3/1 or BBS then followed by BTM. The other part of me wants to do some walrus training for the next 3 cycles of Krypteia and then jump into Titanium Knickknacks.
4 Likes
5/3/1 Krypteia Week 6, 5/3/1 Week, Session 1
Warmup:
Lying hamstring curls 3x20
HLR 1x10
KB snatch 20kg 2x3 each arm
SSB Squats:
101kg x5
114kg x5
128kg x5
FSL 101kg 5x5
Unilateral DB incline bench 30kg 5x11 (rest pause on weaker side last set to hit 11)
Chest supported DB row 27.5kg 5x12
Band pullaparts - loads
Train 4 pain biceps x3 rounds
Neck harness raises 2x15 10kg
Back extensions - BW x10, 10kg 3x10
HLR 2x10
Really happy with how the accessory work went today, hit some good numbers.
3 Likes
Conditioning
MLH KB and ABC (double 20kg bells) workout
X3 rounds of:
24kg x20 swings
X2 ABC’s
20kg x20 swings
X3 ABC’s
32kg x20 swings
X1 ABC
Done in 16:13
HLR x30
Pullaparts x100
1 mile weighted vest walk
This conditioning workout is trouble, done in around 3 minutes less than the last one I did. No real rest in between rounds, would have been quicker if it wasn’t for the sweat causing grip issues on the swings. Going to have to notch the reps up to 25 and maybe and extra set of complexes as a reward for finishing 3 minutes quicker.
4 Likes
5/3/1 Krypteia Week 6, 5/3/1 Week, Session 2
Warmup - Rotator cuff work, Goblet Squats x10, Chest Press x10
Swiss Bar Bench:
61kg x5
69kg x5
77kg x5
FSL 61kg 5x5
DB Goblet Squats 45kg 5x12
DB SLDL (shrug at top) 37.5kg 5x10
Pullups x25
Pullaparts - loads
Done in 34 mins including warmup, got interrupted by her indoors a couple of times so was a bit splintered and just got it done inside by the time I need to get ready to go to work. Bar speed was good on the bench, felt easy.
3 Likes
Easy conditioning day
EMOM alternating
X5 chins
X10 press-ups
X15 air squats
X20 single leg glute bridges (10 each leg)
X10 pullaparts in each round
24 mins
20 mins weighted vest walk
Had a terrible migraine yesterday, 1st like it I’ve ever had so still feeling the after effects a little today. Nice easy session just to get moving and do some recover work
3 Likes
5/3/1 Krypteia Week 6, 5/3/1 Week, Session 3
Warmup - KB Swings into high pull triple extension 3x6 24kg
HLR 1x12
Trap Bar Deadlifts:
135kg x5
153kg x5
171kg x5
FSL 135kg 5x5
Weighted Chins 5kg - 5x12* last set was rest pause
Unilateral KB 1 arm Press 24kg - 5x10, some body English on weaker side last couple of reps on last couple of sets
Pullaparts - loads
All work including warmup done within 45 mins
Went to bed a bit stuffy last night and woke up the same so today was a struggle with catching my breath, still some good work done on main and accessory work. Going to eat a bit more next couple of days to help my recovery. Used the blocks on deadlifts again but to counteract the benefit this allows I stood on a bumper plate which was more or less in line with the blocks. Going to look for something more suitable as it was a bit unsteady and not sure I’d fancy doing any heavy pulling like that.
4 Likes
5/3/1 Krypteia Week 6, 5/3/1 Week, Session 4
Warmup - rotator cuff work and KB Chest Press + Deadlifts 1x10
Incline Bench:
61kg x5
69kg x5
77kg x5
FSL 61kg 5x5
DB SLDL (shrug at top) 1x12,4x12
DB Goblet Squat 45kg 5x12
Face Pull x150
DB Isolation Curls 15kg + Gripz - 3x12
Train4Pain Triceps routine x3 rounds
All work done in 45 mins.
Felt like utter dogshit this morning, the weak part of me tried to talk me out of it or cutting some volume out and just doing lift and face pull. Fortunately, weak me is weak.
Was looking for some kind of platform for deadlifting off in future but can’t seem to find anything thus far. Tbh not really sure what I’m looking for. Also happened to see a landmine viking press attachment I’m thinking of buying and using for an OHP movement for a main lift, not sure if anyone has any thoughts about the viability of this.
4 Likes
I’ve found this to be the case as well. Way to get it done!
1 Like
Conditioning day
40 mins of rugby
Unexpected game today kids and mrs a bit snotty and groggy so I nipped down to my old club and played second half. Got around a bit more some decent tackles, clear outs and carries. Fitness at a decent level though there was a few passages of play which were taxing. Had to hook for a few scrums so tomorrow is going to be interesting, spent about 15 mins with my massage gun on my neck and traps in anticipation
4 Likes
5/3/1 Krypteia Week 7, 5/3/1 Week, Session 1
Start of second part of program
Warmup
HLR 1x12
KB swings 1x10 20kg
KB swings into High Pull 2x8 24kg
Trap Bar Deadlift
126kg x5
144kg x5
162kg x5
FSL 126kg 5x10
Weighted Chins 7.5kg 5x10
KB 1 arm press 24kg 5x10
Band pullaparts around 120
All work including warmup done in 45 mins
Gentle recovery walk
For this next block I’m starting the week with the toughest session. Opted to go for the FSL weight for the 5x10 which was challenging. Chins weren’t smooth had to rest pause last couple of sets, however the 1 arm press only ended up with a bit of body English on the last rep of the last set. Within a couple of hours of finishing this I’m ravenous
4 Likes
Did you superset them accessory work? Seems a lot to get done in 45m with everything.
Hope your neck isn’t too bad after playing, I can’t imagine how my body would feel If I played a game these days.
Yep, the goal for each workout in Krypteia is to superset 10 sets of accessory work with main lift plus supplemental within 45 mins
1 Like
Conditioning Day
Jordan WOD done in 18:18
Followed by
Pullaparts x115
BB Curls Unbroken x41, 100 reps in total
20 mins weighted vest walk
Constraint on the WOD was really the situps and pressups, swings and squats flowed pretty quickly.
3 Likes
Awesome. Nice work!
1 Like
5/3/1 Krypteia Week 7, 5/3/1 Week, Session 2
This was heavily disrupted due to one of my kids being up.
Swiss Bar Bench:
57kg x5
65kg x5
73kg x5
DB SLDL (shrug at top) 37.5kg - 1x11, 4x12
Swiss Bench FSL 57kg - 50 reps
DB Goblet Squat 37.5kg - 60 reps
Done Malcolm X style in 10:12
Face Pulls x150
All work done in 33 mins.
Had to get it done this morning in a rush so went for Malcolm X so as to get the work done rather than follow the process.
I’d also bought some new toys including a pair of DB Bars to support loading with Olympic plates. I gave it a go on goblet squats so as to save time but the plates fell off the bar despite the collar, they’re quite unwieldy so think I’ll be sending them back
4 Likes
I have some Olympic DB handles and they are brilliant if you have some good collars but I didn’t load them more than 40kg each. I purchased some great collars but never used them in the goblet down position though.