weird day in the gym. just sort of played around.
rolled out
KB warm up + 3 x 5 pull ups
work up to 225 lb front squat
then do 3 rounds 3 reps front squat immediately into 2 reps back squat
did 1 round of the KB complex “hard style” really focusing on perfect execution of the movements.
3×10 ab wheelies
4 Rounds:
Hang Clean x 5
Push Press x 5
Squat x 5
Reverse Lunge x 5 each side
25 Cal Rower
25 Cal Ski Erg
25 Push-Ups
KB Flow:
KB Row to Sumo DL 3 x 10
KB Front Rack Lunge Walk 3 x10 each leg
KB Rack Squat Lunge Complex 3 x 5
Split Squat 3 x 10 each leg
Clean Complex 3 x 5
2 miles on treadmill
Feeling sore and tight in weird places after yesterday. I will defeat that KB complex!
Upper body blast today.
Rolled out a lot and stretched
KB warm up + 3×5 Pulls and hanging
1×5 ea arm snatch to windmill @ 24kg
1×5 ea arm kb clean and press @ 24kg
5×5 ea arm KB clean and press @ 32kg super set w/5 chinners (did sets 1-3 w/ no rest)
1×20 DB bench @ 50lbs
1×10 DB bench @ 50lbs
(Deadlift for no reason at all)
1×10 @ 135
1×5 @ 225
3×5@285
1×10@225
1×10 straight leg @ 135
Anti-Rotation Chops
30 or so ab wheelies
Bench
135 x 15
185x 10
205 x 8
215 x 6
225 x 4
245 x 1
Deadlift
245 x 10
265 x 10
285 x 10
308 x 6
3 Rounds
2 Hand flip & Goblet catch, thruster x 5
Snatch-Windmill complex x 5 each side
1 leg DL, Bent row, Front kick, Pistol squat x 5 each leg
Sinned hard over the weekend. Had 2 purge.
roll and stretch
Generic KB warm up + 3×3 pull ups and hanging
3 rounds @ 16 KG
5 x KB swing, catch in goblet hold then squat and press
5 x each arm snatch into windmill
5x each side SLDL, row, (modification here) “cleaned” the bell up and brought me knee into a high knee finish, pistol squat – THIS KILLED
10 x each side snatch into squat – THIS ALSO KILLED
20 min of 5 min on the spinning bike (1 min seated, 1 min standing)//5 min on the rower
then 5 min EZ on the bike
20 Ab wheelies
1:10, 988 Kcal yay.
Turns out I was sick.
Typical Friday of cleans.
Roll, stretch, KB warm up, 3×5 pull ups
Worked up to 4 x 1 clean @ 225
Caught 215 in a squat. Was hard.
20 ab wheelies
4 Rounds- Time: 35:06
Deadlift x 5 @ 132lbs
Push-Press x 5 @ 132lbs
Squat x 5 @ 132lbs
Reverse Lunges x 5 (each leg) @ 132lbs
Rower x 25 cals
Ski Erg x 25 cals
Push-Ups x 25
10 min on treadmill (100 cals)
KB Complex
High Pull x 6
Bent Over Row x 6
Hang Clean x 6
Front Squat Push Press x 6
Overhead Squat SOTS Press Combo x 6
Renegade Row x 6
Ball slam + KB Step Up racked position onto 24″ box
Reps 30-20-10
3 Blocks: 4 x (20 sec work/ 10 sec rest) Row
Core
4 Count Flutter Kicks x 25
Leg Lifts x 25
Toe Touches x 25
Russian Twists x 25
2 Count V-ups x 25
10 min cool down on treadmill
I think this is my last time hitting the gym before my two week vacation…….hoping Ill be able to jump back into it when I am back. Not sure how many miles I will run alone out in bear country, but who knows.
Standard warmup:
5 minute row
40 arm raises at 5 lbs
10 arm circle each arm at 5 lbs
Set:
3x
10 x front/each side every time weighted oblique/crunch
30 x hip abduction at 145
30 x hip adduction at 235
Quick set within each round of
5 x barbell row at 95
5 x hangclean at 95
5 x OH Press at 95
10 x back squat at 95
Cooldown:
Ab set, stretching, roll out
Got a little over 2 miles on the treadmill this morning. Just did a relaxing 45 minute walk. Threw in some squats and push ups every 15 minutes.
