ConsiderPhlebas Posted June 13, 2017 Author Share Posted June 13, 2017 6/10/17 100 push ups 6/12/17 100 push ups 50 pull ups 25 dips Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted June 14, 2017 Author Share Posted June 14, 2017 6/13/17 - 7 hr sleep 200 pushups 50 dips Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted June 16, 2017 Author Share Posted June 16, 2017 6/14/17 - 8 hr sleep Ring Chins - BWx5, 42.5x3x5 6/15/17 - 6 hr sleep Ring Chins (1 min rest) - 10, 10, 5, 5 Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted June 22, 2017 Author Share Posted June 22, 2017 6/17/17 - 8 hr sleep Ring Chins - BWx5, 45x3x5 6/19/17 - 8 hr sleep 200 push ups 6/21/17 - 7 hr sleep 100 KB Swings @ 24kg Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted June 23, 2017 Author Share Posted June 23, 2017 6/22/17 - 7.5 hr sleep 50 Pull Ups in sets of 5-10 reps Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted June 26, 2017 Author Share Posted June 26, 2017 6/23/17 - 7 hr sleep 50 pull ups 100 push ups 6/24/17 - 7 hr sleep 100 pushups 6/25/17 - 6 hr sleep Ring Chins - BWx5, , 35x5, 47.5x3x5 Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted June 27, 2017 Author Share Posted June 27, 2017 6/26/17 - 7 hr sleep 7AM 100 push ups - 30, 30, 20, 10, 10 6/27/17 - 7 hr sleep 630AM 3 ROUNDS (NOT FOR SPEED) 1 Minute plank 12 Alternating DB Box Step-ups 12 DB Arnold Presses then 3 ROUNDS 15/10 Calorie Bike 10 American Kettlebell Swings (70/53) *Rest 60s between rounds Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted June 28, 2017 Author Share Posted June 28, 2017 6/28/17 - 7 hr sleep My work gives me free Cross Fit so I've been doing that. I'm going to do a new program with Cross Fit 3x a week and the weighted one arm pull up program on Reddit 3x a week. I'll be maxing out my 1RM on rings again. Last time I did it, I got 98 lbs perfect form. We'll see whether I get higher. The program for one arm pull up progression utilizes Prilepin percentages. See below link. https://www.reddit.com/r/bodyweightfitness/comments/5ijfhr/guide_weighted_pullup_to_one_armed_chinup/ 630AM 12MIN Every 2 Minute On the Minute - Deadlift 4 reps (70-75%) - I used 275, less than asked for percentages but I was glad that I did. then Complete as many rounds as possible in 3 minutes of: 7 DB Deadlifts - 35 7 DB Push Press - 35 7 Toes to Bar *Rest 1 minute and repeat for 4 rounds total In each round: 3 rounds, 2 rounds, 1.5 rounds (didn't make the toes to bar), 2 rounds Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted June 29, 2017 Author Share Posted June 29, 2017 6/29/17 - 7 hr sleep 630AM 3 ROUNDS FOR QUALITY 30s Hollow Rock 10 Single Leg KB RDL (total) - used 16kg 10 Single Arm KB Row (total) - used 16kg THEN20 MINUTE AMRAP 400m Run 60 DU 20 DB Snatches (45) - I did 3 rounds + a 400 meter run in the 20 minutes Ring Play - MAJOR MILESTONE!! I did a strict muscle up on rings with no swinging. I have been trying for a year and a Cross Fit coach showed me and I got it on the second try!! Very happy about it. I tried and failed on the third attempt but I did it again on the fourth attempt so I have proven it to myself that it was not a fluke. I'll probably do this before or after class often just to make sure I truly get the muscle memory. - Extremely happy as work has been crazy but this 630AM schedule is really doing wonders, no matter how bad work or tired I am end of day, at least I got a good workout in so it couldn't have bene that bad. Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted June 30, 2017 Author Share Posted June 30, 2017 6/30/17 - 6.5 hr sleep 630AM IN A 12 MINUTE WINDOW FIND A HEAVY SINGLE OF... 1 Clean + 2 Front Squats - I did them power clean style, 2 front squats were ass to grass - I worked up to 195 lbs (disappointing but makes sense as I haven't olympic weight lifted in years and my hamstrings are dead from Wednesday's deadlifts) THEN 3 ROUNDS FOR TIME 10 Power Cleans (135) 10 Burpees 10 Box Jumps (30) - 10:33, terrible time but that's fine, burpees suck. - I am surprisingly really liking CrossFit and the community. I'm looking forward to learning more gymnastics work with a coach and up my fitness. Grip is naturally coming along. I still cannot close the #2 haha Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 1, 2017 Author Share Posted July 1, 2017 7/1/17 - 8 hr sleep 10AM Ring Chins - BWx5, 25x4, 45x2, 65x1, 80x5, 95x5, 105x1, 110xFAIL (7 lb increase PR) Ring Muscle Ups - practice Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 5, 2017 Author Share Posted July 5, 2017 7/2/17 - 7 hr sleep 7 mile walk 7/4/17 - 7 hr sleep Ground launching parachutes - 7 mile UPHILL hike 7/5/17 - 6 hr sleep 630 AM 10 MIN Muscle Up Work THEN EVERY 5 MINUTES FOR 4 ROUNDS: 18 Calorie row (these took about 38-45 seconds) 15 Push-ups 9 Toes-to-bar Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 6, 2017 Author Share Posted July 6, 2017 (edited) 7/6/17 - 7 hr sleep 630AM - Skipped CrossFit today as I felt like I needed the rest and wanted to do some strength building for the long term goal of one arm pull up. Starting the one arm pull up program finally. Ring Chin - BWx5, 70% 4X6 @20# BB Row - 135x5, 155x3x5 Jefferson Curl - 45x2x5 DB Row - 75x3x6 DB Curls - 5x10 (15-35 lb dumbbells) Rotator Cuff Band Work - face pulls, etc. for 5 minutes nonstop Passive and dead hangs from the rings - 90 seconds cumulative in sets of 15-30 seconds Skin the cat - 1 set of 3 reps A few shoulder bridges + 20 shoulder dislocates + stretching + lacrosse ball - 10 minutes Edited July 7, 2017 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 7, 2017 Author Share Posted July 7, 2017 7/7/17 - 7 hr sleep 630AM Heavy hang power clean 3-3-3-3-3 - 135, 155, 175, 195 (failed on last rep), 195 (failed on 2nd rep) THEN 6 rounds in 15 minutes: 100 meter run 14 DB thrusters (25) Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 9, 2017 Author Share Posted July 9, 2017 7/8/17 - 8 hr sleep 945AM Ring Chins - BWx5, 20x5, 75% 2x5 2x4 @35# BB Row - 135x3x5 One Arm Ring Row - 5, 4, 3 Stretching for 30 minutes Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 11, 2017 Author Share Posted July 11, 2017 7/10/17 - 6.5 hr sleep 730AM Deadlift - 135x5, 185x3, 235x2, 275x1, 325x1, 365xFAIL (back felt super weak and awkward so I decided to not max today) Foam roll and lacrosse ball for 10 minutes Ring work - muscle ups, pull ups, muscle up transitions, skin the cat (20 min) Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 11, 2017 Author Share Posted July 11, 2017 7/11/17 - 7 hr sleep 630AM Hang Snatch 3-3-2-2-1-1-1 - 45, 75, 95, 115, 135, 135, 115 4 rounds for time (16:04) Run 400 meter 12 Hang Power Snatch (95 round 1, 75 rounds 2 3 4) Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 12, 2017 Author Share Posted July 12, 2017 (edited) 7/12/17 - 6 hr sleep 630AM Ring Chins - BWx5, 25x5, 80% 5x3 @48# DB Rows - 75x3x10 (each side) Band work (rotator cuff and face pulls) for 5 minutes straight 3 bar muscle ups and pull ups DB Curls - 30x10, 10, 6, 4, 4 100 GHR Foam rolling and stretching for 20 min Edited July 13, 2017 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 13, 2017 Author Share Posted July 13, 2017 (edited) 7/13/17 - 7 hr sleep 745AM Front Squat - 45x2x5, 135x5, 165x2, 185x1, 205x1, 225x1, 245xFAIL Bench - 45x10, 135x5, 165x5, 195x3, 225x1, 250x1, 275xFAIL Standing broad jumps - 10 singles, as much rest as possible between Ring work - 10 minutes of working on muscle up form Edited July 14, 2017 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 14, 2017 Author Share Posted July 14, 2017 7/14/17 - 6.5 hr sleep 645AM 10 min mobility and myofascial release Ring Chins - BWx5, 25x5, 45x3, 85% 4x3 @63# One Arm Ring Row - 5, 4, 4 (each side) Ring work (15 minutes) - I'm going to lay off of the muscle up work, I feel sore in my forearm/elbow joints and think this will cause tendonitis. I'm not going to do any pulling movements for a few days and give them a good rub down with my myofascial tool and scrape out knots. Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 17, 2017 Author Share Posted July 17, 2017 7/17/17 - 7 hr sleep 630AM Front Squat: 3-3-3-3-3 - 135x3, 165x3, 185x3, 205x3, 215x3 -THEN- 4 Rounds of: 3 Minutes on, 1 Minute off: 8 Kettlebell Swings (72 lb KB) 8 Goblet Squats (72 lb KB) 8 Box Jumps 24/20’ *Decrease the reps by 1 every round - I did 2 cycles and some change each round...the 72 lb kettlebell is brutal Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 18, 2017 Author Share Posted July 18, 2017 7/18/17 - 6.5 hr sleep 630AM 10 Minute EMOM Minute 1 - 30s of Max Push-ups, 30s Rest Minute 2 - 30s of Strict Pull-ups, 30s Rest - I did 28, 12, 11, 10, 8 push ups - I did 11, 6, 5, 5, 5 pull ups -THEN- 20 Minute AMRAP: Run 200m 20 Sit-ups 20 Push Jerk 975# - I did 5 rounds and a 200m run Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 19, 2017 Author Share Posted July 19, 2017 (edited) 7/19/17 - 6.5 hr sleep 630AM 5 min foam rolling Ring Chins - BWx5, 30x5, 51x3, 90% 3x2 1x1 @77# One Arm Ring Row - 3x5 Front Lever Tuck Hold - 15 sec, 10 sec Strict Leg Lifts - 4x5 Face Pulls - 3x15 (blue band) BB Curls - 45x15, 12, 10 Sword Draws (blue band) - 3x20 Straight Leg Glute Bridge - 3 x 30 sec Edited July 20, 2017 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 20, 2017 Author Share Posted July 20, 2017 7/20/17 - 6.5 hr sleep 630AM 5 min shoulder myofascial release and glute activation w hip bands 15 min - practice squat and power clean form 5 Rounds For Time: 15 Calorie Assault Bike 7 Hang Power Cleans 135# - Workout time: 17:11 - The assault bike was absolutely terrible. Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 21, 2017 Author Share Posted July 21, 2017 7/21/17 - 6.5 hr sleep 630AM Ring Chins - BWx5, 71% 4x6 @22# One Arm Ring Row - 3, 6, 6, 6 Elevated Feet Ring Row - 2x6 Face Pulls - 3x20 (blue band) Sword Draws (blue band) - 3x20 Straight Leg Glute Bridge - 3 x 70, 45, 45 seconds Ring Plank - 5 minutes total (split into sets of 30-60 seconds) Quote Link to comment Share on other sites More sharing options...
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