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ConsiderPhlebas

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 by ConsiderPhlebas
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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

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

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ConsiderPhlebas

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

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ConsiderPhlebas

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)

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ConsiderPhlebas

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

 

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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

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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

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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#

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ConsiderPhlebas

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

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ConsiderPhlebas

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.

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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

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ConsiderPhlebas

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

 

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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.

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ConsiderPhlebas

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

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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

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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...

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8/21/17 - 7 hr sleep

630PM

- 2.5 hrs of BJJ

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8/22/17 - 7 hr sleep

630PM

- 2.5 hrs of BJJ

- 3 sets of pullups: 20, 10, 10

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8/24/17 - 6.5 hr sleep

630AM

Pull Ups (50 total) - 10, 10, 10, 8, 7, 5

Push Ups (100 total) - 10x10

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ConsiderPhlebas

8/26/17 - 8 hr sleep

330PM

Ring Chins - BWx5, 35x3, 68x5, 45x7, 20x10, BWx5

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ConsiderPhlebas

8/28/17 - 4.5 hr sleep

6AM 

- 1.5 hrs of BJJ

630pm

- 1 HR of BJJ

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ConsiderPhlebas

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

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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.

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ConsiderPhlebas

@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. :)

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ConsiderPhlebas

9/6/17 - 8 hr sleep

730PM 

1.5 hours of submission grappling

- 4x10 bodyweight chins after

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