Legacy Gets Strong and Ripped

Training Training Logs
221

Session 1: HFSW

A1) CG Bench: 185x5,5,5
A2) Clean: 155x5,5,5
A3) Push Press: 155x5,5,5
A4) Front Squat: 155x5,5,5
A5) RDL: 245x5,5,5
B1) Bench Press: 225x14, 245x8,255x6
C1) Pushups: BWx55

Session 2: Crossfit 9:20/ 940 lbs

7 Rounds of:
35 Double Unders (Jump rope)
1 Snatch

Everything is feeling more and more crisp on the HFSW work. I feel like I chose really good starting weights. Not sure if I should up the cleans and push press by 5 or 10lbs each week… Sort of leaning toward 10lbs for everything.

The crossfit WOD was much easier than I had expected it to be. I was expecting to be super drained from the double unders but it really wasn’t bad. I missed a snatch attempt which hurt my total, which should have been 1105.

222

Session 1: HFSW

A1) CG Bench: 205x3,3,3
A2) Clean: 175x3,3,3
A3) Push Press: 175x3,3,3
A4) Front Squat: 175x3,3,3
A5) RDL: 265x3,3,3

Session 2: Crossfit 11:02

25 GHD Situps
1 Muscle Up
20 GHD Situps
2 Muscle ups
15 GHD Situps
3 Muscle Ups
10 GHD Sit ups
4 Muscle Ups
5 GHD Sit ups
5 Muscle ups

Session 3: Arms

A1) Wide underhand tri pulldown: 70x15,15
A2) Wide Tri pushdown: 70x10,10
A3) Close Tri Pulldown: 70x9,6
A4) Close tri pressdown: 70x9,6
B1) DB Curl: 40x10,10
B2) DB Hammer Curl: 40x8,8
B3) DB Pinwheel Curl: 40x8,8
B4) 1 DB 2 Arm Curl: 40x10,10

HFSW continues to get easier for pretty much everything. Push press felt tougher for some reason today, still not bad though. The crossfit session took a while simply because I have never done either exercise, let alone for several reps. The arm workout was very short, but pretty brutal. I’m definitely feeling it this morning.

223

Saturday: OFF

Sunday: Crossfit 5:04

30 SDHP @45 lb
20 Push Press @ 135
30 SDHP @45 lb
15 Push Press @ 135
30 SDHP @45 lb
10 Push Press @ 135
30 SDHP @45 lb
5 Push Press @ 135

Didn’t think I was going to be able to finish this one nearly this quick. When I finished I could barely stand for the next 10 minutes.

Monday: Took another day off. I strained my abs sometime Saturday or Sunday, and severely jammed my big toe, so I needed the extra recovery day.

224

Session 1: HFSW

A1) CG Bench: 210x3,3,3
A2) Clean: 185x3,3,3
A3) Push Press: 185x3,3,3
A4) Front Squat: 185x3,3,3
A5) RDL: 275x3,3,3

Session 2: Pressing

A1) Military Press: 115x5,125x5,135x5,145x5,155x5
A2) Pull ups: BWx5,5,5,5,5
B1) Incline Bench: 155x5,165x5,175x5,185x5,195x5
B2) Pull ups: Bwx5,5,5,5,5
C1) Bench: 205x5,215x5,225x5,235x5,245x5
C2) Jump Rope: 60,60,60,60,60

Session 3: Crossfit 15:31

30 20# Wallball
30 Squat Snatch @ 75lb
30 20# Wallball
30 Squat Snatch @ 75lb
30 20# Wallball
30 Squat Snatch @ 75lb

HFSW felt very explosive this morning. I was really happy with how every lift went. All cleans ended up being easy power cleans. Literally caught every rep with my legs straight. My performance pressing this afternoon felt very good too. I had a nice pump in my chest and delts, which I don’t often get from just pressing. I was also moving all the weights really explosive. The crossfit session sucked. I was gassing hard by the third round. I’m getting in better shape pretty quickly though. In a couple more weeks, I’ll guarantee I could do this in 12 minutes.

225

I haven’t posted in a bit, but i’ve definitely been getting the workouts in. I’ve had a pretty serious case of turf toe that’s really been affecting my workouts though.

Today:
Session 1: HFSW
A1) CG Bench: 205x5,5,5
A2) Power Clean: 185x5,5,5
A3) Push Press: 185x5,5,5
A4) Front Squat: 185x5,5,5
A5) RDL: 275x5,5,5

Session 2: Structural Legs
Back Squat: 315x6,5,5,5,3,3,3
Cycle Erg: Max Resistance x75 seconds @50-60 RPM x3 sets with 2 minutes rest between sets.

The second workout was much tougher than it appears on paper. I haven’t back squatted heavy in a while so it was a bit of kick in the pants. the cycle just sucked, it messes with your mind.