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ConsiderPhlebas

6/10/17

100 push ups

6/12/17

100 push ups

50 pull ups

25 dips

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3/8/17 - 8.5 hr sleep TGU @16kg - 3x2 (each side) 100 KB Swings @36kg in 8 minutes Muscle Ups - 8, 5, 4, 3 (1.5 rest) 15 min stretching 10 min jog cool down Workout was s

@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 u

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ConsiderPhlebas

6/13/17 - 7 hr sleep

200 pushups

50 dips

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ConsiderPhlebas

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

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ConsiderPhlebas

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

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ConsiderPhlebas

6/22/17 - 7.5 hr sleep

50 Pull Ups in sets of 5-10 reps

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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

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ConsiderPhlebas

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

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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

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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

THEN
20 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. 

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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

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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

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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  

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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

 

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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)

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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

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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)

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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)

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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 by ConsiderPhlebas
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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 by ConsiderPhlebas
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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.

 

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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

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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

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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 by ConsiderPhlebas
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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.

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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)

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