Twenty by 40 by 2020 - Journey Back to Where I Was 20 Years Ago

Training Training Logs
1264

12/12 and 12/13 - Track workouts: throwing and running. Felt good. Throws went a long way. Probably twenty throws each shot put and discus. Not trying to throw far, just trying certain positions. And it went pretty well.

12/15 - Long barbell warm-up, 3x8 deadlifts at 315; Metcon: 1K row - 50 hang power cleans (185); 1k row.

12/16 - Hollow Holds and Handstand holds - 30" on, 30" off; then 150 v-ups, 100 DB Push Presses; 50 strict pull-ups

12/17 -18- off

12/19 - 25 minutes partner workout - Partner rows 300 while I do burpees, then I row and he does burpees, then switch to toes to bar. Just keep going for 25ā€™. So about 12 rounds of rowing each. A lot of work. Over 100 burpees and over 100 toes to bar.

12/20 - Throwing - another good session.

12/21 - off

12/22 - gradual warm-up with snatch complex (hip snatch, hang, power) to 155 (3 triples at 155) then same with clean to 225 (triples at 195-205-215-225). Then planks, KB deadlifts, shoulder taps, hand release push-ups, rows, swings. MetCon: 8 rounds of 30" on/30" off of each (24 total working rounds): Max KB swings (70#) Max Strict Pull-ups; Max Hand Release Push-ups. Generally did about 22 swings, 7 strict pull-ups, 12 strict push-ups

12/23 - Dynamic flexibility warm-up; Metcon: 20 minutes continuous: 6 Toes to bar, 8 Sit-ups, 12 box-jump overs. 12 rounds.

My Metcon continues to improve, strength continues to improve. I think the thing about CrossFit is it is plugging up the ā€œstrength leaksā€ and also even things like handstand holds, toes to bar, etc - work the entire system, and make me stronger on things like deadlifts, OHP, etc.

I continue to enjoy this. And I absolutely scale workouts, if they are not feeling great, or take rests, etc. I donā€™t think I could get to a 550# deadlift and 425# doing this without doing dedicated strength work separately from the classes, but I think I absolutely will get back to 500 and 375 without doing any focused strength work outside of the classes. And my clean is probably already back to 265 Iā€™d guess, and with more volume 300 wouldnā€™t surprise me in a couple months.

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1265

Other recent workouts:

  1. Long MetCon: Accumulate 5000m row - but every 2 minutes, need to get off rower and do 20 air squats, then next 2 minutes 20 situps. So, with switchover, youā€™ve got about 1ā€™20" of rowing each time. I actually did the fastest in the gym, which was pretty exciting.

  2. Deadlift to heavy 3 reps. Hit 400. This actually wasnā€™t that tough. Definitely could have done 405. Maybe 410. Last heavy DL was 400 for a ā€œ1RMā€. Then a sprint metcon: 21-15-9 Deadlift- Burpees. I did it in 5ā€™44" - again best in the gym. So pretty pleased. That killed me.

  3. Superset Strict press and ring rows 5 sets of 20+20 (ring rows are brutal). Stict press was slow negative. DB at 40#. MetCon: 10-9-8-7-6-5-4-3-2-1: Box Jump overs (24"), Push Press (40#). Did not win this one. I just kind of plodded. Was not into it, so sucked. Took NYE off to drink all day!

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1266

1/1 - heavy metcon 25ā€™ AMRAP of 10 hang power cleans (155), box jumps (24ā€) pushups, 2ā€™ row. I did almost 6 rounds didnā€™t get the last set of rows.

1/2 - slow metcon w partner - accumulate 50
Toes to bar then 100 step ups (24ā€ with 50# DB) the. 150 ttb then 200 step ups. Partner does airdyne for 2ā€™ while you work. Sounds easy but is pretty rough. We did it all in 24ā€™ which was the best time. We also didnā€™t do all the toes to bar all the way to bar.

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1/3 OFF

1/4 - Build to a heavy 3Rep squat. Went to 285. Not really feeling it. Then 150 wall-balls for time. Took me 8ā€™10". This is a CrossFit benchmark workout. Apparently 8ā€™ is a pretty good time - but good athletes can do it unbroken, which is incredible to me. I think next time I do it, Iā€™ll do a bigger first set, like 60 reps (as opposed to this time, I only did 30). I figure I could do it in 5ā€™ with a little more conditioning and better strategy.

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1268

1/5: 10ā€™ active warm-up; Build to a heavy 3 rep push press. I did 195, then got 2 at 205. Pretty happy with that as last time I hit 200 for a max I believe. Then MetCon: 5 rounds of 30" on 30" off: Ring Dips, Row for calories, Hollow Hold (I was going around 15 calories per round, which is moving pretty good - but hit 21 calories on the last 30" bout, which is SMOKING fast).
1/6: OFF
1/7: Long warm-up with a lot of bar work, jump roping, light squats, OLY technique, etc. Then 7 sets of 1 power clean, 1 hang squat clean, 1 squat clean from the floor. I used 185. Amazing how much tougher a squat clean is. Iā€™m sure once proficient, you can do more for a single that way than a power clean, but for any amount of reps, the time under tension is rough. MetCon: for time: 100 double unders/2 squat cleans; 80/4; 60/6; 40/8; 20/10 - I used 185. That was rough.

1/8: OFF

1/9: Long upper body warm-up. Then 3 building sets, then 3x10 bench press (165 - first time bench pressing in forever, went okay); MetCon: 4 rounds of 3 minutes AMRAP: 10 American Swings (all the way above the head) with 70# KB and 5 Strict HS Push-ups (I did to an abmat). I was managing about 2.5-3 rounds per time. The HSPUs, I was doing to an abmat below me, and then to 2 abmats on the last 2 rounds.

1/10: Recovery day, just a 40" on 20" off thing of easy movements: Rows, lateral hops, Goblet Squats - for 30ā€™ or so. A good amount of volume, but really just recovery and sweat off the beer from sitting around watching football all day.

1/11: Lazy warm-up, then 4x6 Deadlift at 70-75% (I used 315). This was pretty easy, so thatā€™s encouraging. But any appreciable amount of weight on the deadlift for more than a few reps is taxing in any case. MetCon: 5 rounds of 90" on 90" off. 10 toes to bar/10 front rack lunges (115#) then hang power cleans for remainder of time. I did either 9 or 10 power cleans each round. This was actually a pretty easy workout, but if Iā€™d have really pushed the lunges harder, and pushed the transitions faster, so that Iā€™d done more like 15 or 20 or 25 cleans, it would have been brutal.

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