ConsiderPhlebas Posted July 24, 2017 Author Share Posted July 24, 2017 (edited) 7/24/17 - 6.5 hr sleep 630AM 3 Second Pause Front Squat 5x2 - 135, 155, 185, 185, 185 -THEN- Complete 1 Round Every 2 Minutes for 10 Minutes: 10-15 Thrusters 75# - These wiped me out completely. 3 minutes of L-sits in sets of 10-15 seconds 3 minutes of butt walks Edited July 25, 2017 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 25, 2017 Author Share Posted July 25, 2017 7/25/17 - 6.5 hr sleep 630AM 5-5-5-5-5 Power Clean - 95, 135, 155, 175, 195 -THEN- 12 Minute AMRAP 5 Ring Row 200m Run 8 Dumbbell Power Clean 50/35# - Completed 4 and 2/3 rounds in the 12 minutes - Light stretching for 5 minutes Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 26, 2017 Author Share Posted July 26, 2017 7/26/17 - 5.75 hr sleep 645AM Ring Chins - BWx5, 20x5, 76% 2x5 2x4 @37# One Arm Ring Row - 7, 6, 5 Skin the Cat - 5x3 (legs completely straight) Face Pulls super-setted w/ Sword Draws 3x20 (blue band Straight Leg Glute Bridge - 3 x 60, 45, 45 seconds Quad smash with barbell - 3min each quad Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 27, 2017 Author Share Posted July 27, 2017 7/27/17 - 6.5 hr sleep 630AM Find a high Box Jump for the day -THEN- For Time: 1500m Row 200 Jump Rope 9 Rounds of (5 ring row, 10 pushups, 15 air squats) Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 28, 2017 Author Share Posted July 28, 2017 7/28/17 - 5 hr sleep 645AM Ring Chins - BWx5, 25x5, 81% 2x5 2x4 @50# BB Row - 135x5, 165x5, 185x5 Bench - 135x6, 185 4x6 Rotator cuff band work for 15 minutes 200 meter farmers walk with 62# kettlebells Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted July 31, 2017 Author Share Posted July 31, 2017 7/30/17 - 7.5 hr sleep 2 mile uphill hiking - ground launching parachutes 7/31/17 - 7 hr sleep 645AM Foam rolling for 20 minutes - glutes and hips were extremely tight Rotator cuff work and stretching for 10 minutes 2000 meter row for time => 8:06 (not a PR, and frankly, kind of terrible) - I didn't feel like I could do the Crossfit workout today due to the extremely tight glutes and hips, decided to do a general movement and stretch Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted August 1, 2017 Author Share Posted August 1, 2017 8/1/17 - 6.5 hr sleep 645AM "Death by Calorie - Assault Bike" - Do one calorie for the first minute, two calories for the second minute....etc. - I did 11 minutes (84 calories total, some extras racked up from earlier rounds), that was really terrible and my cardio needs a lot of work... - My glutes are really tight and I need to spend more time rolling them out - 15 minutes holding the bottom position of squat Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted August 2, 2017 Author Share Posted August 2, 2017 8/2/17 - 7 hr sleep 645AM Ring Chins - 10x5, 37.5x5, 86% 4x3 @63# One Arm Ring Row - 7, 7, 7 Elevated Feet Ring Row - 8, 8, 7, 7, 6, 6 Bench Press - 135x5, 175x5, 70% 2x5 2x4 @200# Sword Draws and Rotator Cuff - 3x20 (blue band) Playtime - 2 strict muscle ups in a row (Personal Record!!) Push ups - 2x25 - In terms of grip training, I've been greasing the groove with the Left Turn #1 rated at 77# Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted August 3, 2017 Author Share Posted August 3, 2017 8/3/17 - 7 hr sleep 645AM Mobility myofascial release for 10 minutes Power Clean - 135x3, 160x2, 190x2, 210x2, 235x2FAIL, 225xFAIL EMOM 10 - KB Swings @32kg 5 min practicing double unders Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted August 4, 2017 Author Share Posted August 4, 2017 8/4/17 - 6 hr sleep 7AM Mobility myofascial release for 6 minutes Ring Chin - BWx4, 25x3, 50x2, 70x1, 90x1, 110xFAIL, 105xFAIL, 100xFAIL, 90x1 - This is an incredibly disappointing workout. I think my last ring chin max was not legit (105) as I didn't have a spectator or someone to video it. This time I did. I do the annoying stretch out neck thing. I am disappointed in myself and need to go back to the drawing board for the one arm chin program. I do find that doing them on the rings is great for tendonitis management. - Any one arm chinners out there, if you are reading this, I would appreciate some tips. Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted August 7, 2017 Author Share Posted August 7, 2017 8/7/17 - 5 hr sleep 630AM I was doing shuttle runs to warm up and tweaked my hip abductor and/or flexor. Aborted the workout. 20 minutes hip stretching and myofascial release 3000 meter row in 13 minutes Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted August 8, 2017 Author Share Posted August 8, 2017 8/8/17 - 6.5 hr sleep 645AM Mobility myofascial release 5 minutes Ring Chins - BWx5, 25x3x5 Max bar muscle ups - 7 reps (lame) Ring Row (feet elevated) - 6x4-7 Rotator Cuff work - 3x20 supersets with sword drawing and face pulls Skin the cat - 4x3 BB Curl - 3x20 @15kg Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted August 10, 2017 Author Share Posted August 10, 2017 (edited) 8/10/17 - 5.5 hr sleep 645AM Front Squat - 45x4, 135x4, 165x4, 185x4x4 Bench Press - 45x5, 135x5, 185x5, 215x5x3 Mobility work - 20 minutes of mashing out rotator cuff and shoulder area mostly, right side anterior delt feels weird and shitty and the rotator cuff on the right is a rock. Edited August 14, 2017 by ConsiderPhlebas Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted August 14, 2017 Author Share Posted August 14, 2017 8/13/17 - 8 hr sleep 3PM 30 minutes of stretching hip openers and mashing out my hips and rotator cuffs 8/14/17 - 7 hr sleep 645AM 300 KB Swings @32kg - 23:56 30 minutes of mobility work and myofascial release - Hit a personal record for timed 300 KB swings w the 32kg KB - My hips and bicep tendon area still feel shitty - I will probably start training at a BJJ gym within the week once I heal up - Also, cannot wait to get back to weighted pull up training Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted August 15, 2017 Author Share Posted August 15, 2017 8/15/17 - 7 hr sleep 645AM 10 minute Assault Bike - 95 calories 5 minute Concept2 - 1150 meters @16spm 30 minute of mobility work and myofascial release Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted August 16, 2017 Author Share Posted August 16, 2017 8/16/17 - 7 hr sleep 645AM 1 hour of stretching and mobility work - I woke up with a really badly tweaked neck so I gave up my plan of doing pull ups today, body maintenance session... Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted August 22, 2017 Author Share Posted August 22, 2017 8/21/17 - 7 hr sleep 630PM - 2.5 hrs of BJJ Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted August 23, 2017 Author Share Posted August 23, 2017 8/22/17 - 7 hr sleep 630PM - 2.5 hrs of BJJ - 3 sets of pullups: 20, 10, 10 Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted August 24, 2017 Author Share Posted August 24, 2017 8/24/17 - 6.5 hr sleep 630AM Pull Ups (50 total) - 10, 10, 10, 8, 7, 5 Push Ups (100 total) - 10x10 Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted August 26, 2017 Author Share Posted August 26, 2017 8/26/17 - 8 hr sleep 330PM Ring Chins - BWx5, 35x3, 68x5, 45x7, 20x10, BWx5 Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted August 30, 2017 Author Share Posted August 30, 2017 8/28/17 - 4.5 hr sleep 6AM - 1.5 hrs of BJJ 630pm - 1 HR of BJJ Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted September 4, 2017 Author Share Posted September 4, 2017 9/1/17 - 9 hr sleep 200 pushups throughout morning 9/2/17 - 8 hr sleep 3PM Ring Chins - BWx5, 40x3, 70x4, 45x6, 20x8 9/4/17 - 7 hr sleep 2PM Ring Chins - BWx5, 40x3x5, BWx6x5 Quote Link to comment Share on other sites More sharing options...
Shatterer Posted September 4, 2017 Share Posted September 4, 2017 Nice work with the ring chins, I bet you're close to triple digits on your pulls or some difficult one arm progressions. I look forward to seeing your progress. Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted September 6, 2017 Author Share Posted September 6, 2017 @Shatterer Thanks for the encouragement! I really appreciate it. I am definitely nowhere near the one arm progressions. I think I'll need to pull 50% bodyweight (~90 lbs) for 5. Still slowly working up my base strength. 1 Quote Link to comment Share on other sites More sharing options...
ConsiderPhlebas Posted September 6, 2017 Author Share Posted September 6, 2017 9/6/17 - 8 hr sleep 730PM 1.5 hours of submission grappling - 4x10 bodyweight chins after Quote Link to comment Share on other sites More sharing options...
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