First time I’m actually checking logs except than Alpha’s and I’m glad.
I’m subscribed, crossfit shit is fun!! Hope to see you get lean AF after cycling it.
Good work by the way, you running the log for a really long time ha? that’s cool man!
[quote]Regev19978 wrote:
First time I’m actually checking logs except than Alpha’s and I’m glad.
I’m subscribed, crossfit shit is fun!! Hope to see you get lean AF after cycling it.
Good work by the way, you running the log for a really long time ha? that’s cool man![/quote]
Yeah, its a nice change up from basically the boringest shit ever (what i was doing before). I love squat/bench/dl but 2-3 x a week for 2 months and you need a break from the monotony. Thanks! Yeah I guess so lol. Probably could make a new one for the new training cycle but why not just stay with this one…
Posts are looking very schnazzy with the gold bar at the bottom.
Anyways, touched up two tattoos today, so obviously I was trying not to fuck them up (one on the foot and one on the chest).
Power Clean/Push Jerk Medley
15-12-9
135 lb/115 lb
5:30
Definitely should have gone lighter on the push jerks, turned this into more of a strength thing than conditioning, still I broke a good sweat.
practiced handstands for about 15 minutes, i sucked. gotta learn somehow though.
Hang Clean:
185 x 3
185 x 3
Jerk:
185 x 3
185 x 3
Pullups:
Bw 10 x 5 x 4
Push Press:
205 x 4 x 4
3 rounds of
50 50 lb goblet squats
10 135 lb cleans
10 min 30 s
tried hard to do muscle ups… impossible! starting on some easier progressions now I guess.
god i suck at crossfit
Strength
Squat:
300 x 8
325 x 8
375 x 6
395 x 6
Bench:
225 x 5
245 x 5 x 3
Percentages were higher for this but i was not feeling it
Muscle Up Progression:
Swingy Thing 3 x 10
Horizontal Pullups 3 x 10
I will get these
Need to start practicing hand stands
Conditioning
AMAP in 10 minutes
20 kb swing 50 lb
20 kb cleans 50 lb
20 kb step ups 50 lb
got 3 rounds
there was suppose to be handstand stuff but I have yet to master that
Hang Snatch:
135 x 3
165 x 3
155 x 3
4 rounds
1:00 Double Unders
1:00 Burpees
1:00 Box Overs 24 in.
1:00 Rest
Wow very tiring, I still suck at handstands and I suck at snatches
Snatch:
135 x 1
155 x 1
Light, I need to get used to this style of training…
21 15 9
Press 95 lbs
Burpees
Hang Clean:
185 x 3
205 x 3
185 x 3
185 x 3
form is improving
Boxing:
4 rounds 3 min
Cardio:
7 rounds of
200 m run
10 hanging leg raises
for a time of 11 min
sick as fuck… just barely squeaked through this workout
Bench:
135 x 5
185 x 4
225 x 4
255 x 4
275 x 2
285 x 2
Meh, going to change the benching on this program
Squat:
225 x 6
315 x 6
365 x 6
405 x 3
Dead… end workout
Ok so I have just been to sick to lift up until yesterday, didn’t know that was a thing but apparently it is. Changed the programming because crossfit lifting is dumb. I am going to do a russian powerlifting routine but i’ll still do the little crossfit conditionings three days a week.
Bench:
255 x 3 x 6
Squat:
385 x 2 x 6
Boxing:
4 rounds 3 min
Clean:
205 x 3 x 6
21 15 9
burpees
dips
5 min
I gotta upload a pic of my bike one of these days…
anyways
super fucking tired today, so much stuff to do
Bench:
250 x 2 x 6
Squat:
370 x 3 x 6
done.
Bench:
250 x 4 x 6
definitely more difficult. I think I can get 250 x 5 x 6 but 6 x 6 will be a biiiiitch.
Squat:
370 x 2 x 6
Pullups:
bw x 6 x 6
Facepulls:
60 x 12 x 4
did this extra stuff cuz some lady took about a goddamn hour in the squat rack going back and forth between the rack and a machine
4 rounds in 15 min
400 m run
10 burpees
10 kbs
Cleans:
205 x 4 x 6
15 min bike
been traveling, leaving portland to head back home right now
Bench:
250 x 2 x 6
Squat:
370 x 4 x 6
practiced boxing some
yesterday
Bench:
250 x 5 x 6
just barely got this. no way I can get 250 x 6 x 6 but whatever i will just do what i can.
walk 15 min
going to get in the squats and cleans tomorrow, the schedule has been a little jumbled but as long as i get the work in whatever. I am joining an mma gym, super pumped to start doing classes and getting in shape/kicking ass
Bench:
250 x 2 x 6
Cleans:
205 x 5 x 6
ok so to summarize the past few days. I finally joined the fighting gym, and also started my summer internship and summer job (2 separate things) so I have been busy, but I have been getting after it, just not logging the training. I spent the week before this off from weights, getting acclimated to fighting classes.
Mon-
Squat:
345 x 1
365 x 1
405 x 1
Pause Squat:
285 x 2 x 3
1 hour boxing
Tues-
60 yard hill x 7
Wed-
1 hour conditioning
Bench:
235 x 1
245 x 1
260 x 1
185 x 10
Sat-
Clean:
205 x 1
210 x 1
225 x 1
160 x 3 x 3
1 hour boxing (this class was super fun, we actually semi sparred with partners to practice defense and body shots)
I feel like i’ve gotten used to boxing enough that I can start to add some assistance to my base lifting and hopefully pull together a semi standard schedule. I am going to try and get in 1 or 2 workouts in the AM so I don’t have to train after work everyday (honestly don’t know how you grown up lifters do this, shit is tiring)
Training Schedule
Mon-
PM Boxing or PM conditioning
PM Lifting
Squat x Percentages
Kroc Rows 2 x 30-50
Tues-
AM Boxing or AM Conditioning
Wed-
PM Boxing or PM Conditioning
Bench Press x Percentages
Pull Ups 3-5 x 10-12
Curls 3-5 x 10-12
Thurs-
AM Boxing or AM Conditioning
Fri-
PM Boxing
Cleans x Percentages
Upper Back Work
DB Incline Press 3 x 10-12
Sat-
PM Boxing
Sun- Off
It’s gunna be hard but I think I can handle it as long as I don’t push conditioning too hard. I might take tues or thurs off next week but i’d like to be conditioned enough that i don’t need to by next week.
Mon-
1 hour boxing
Squat:
350 x 1
365 x 1
405 x 1
Pause Squat:
305 x 2 x 3
Kroc Row:
50 x 30 x 2
Super easy, will probably go up to 70 next week