Metabolic Conditioning

8 Minutes EMOM
5 Power Cleans @ 50kg
AMRAP Double Unders

Total Number of Double Unders: 134

Hypertrophy

4 sets of '7-7-12-90 sec rest-7-7-12-90 sec rest' Protocol (10 seconds rest between exercises in the same group)

Group A
Front Squat 3210 @ 55/60/65/65kg
Back Squat 4210 @ 55/60/65/65kg
Leg Press 3010 @ 3 Blue Plates/4 Blue Plates/4 Blue + 1 Green Plates/4 Blues + 1 Green Plates

Rest 90sec

Group B
2' Deficit Touch n Go Straight Legged Deadlift 4110 @ 50/60/70/75kg
Glute Hamstring Raise on GHD 4010 @ BW
Russian Step Up 2011 @ 10kg DBs/BW/BW/7.5kg DBs (Drop DBs on 2nd and 3rd set due to knee pain)

This post has been edited by xy2610: Apr 15 2015, 11:08 PM

Metabolic Conditioning

Dirty 30 (Scaled)

30 Box Jump @ 24' box
30 Jumping Pull Up
30 KB Swing @ 20kg KB
30 Walking Lunges Step
30 Knees to Elbows
30 Push Press @ 40kg
30 Back Extension
30 Wall Balls @ 20lbs on 10ft target
30 Burpees
30 Double Unders

Time: 18:26

almost 4 minutes faster than a year ago with heavier push press weight, heavier wall ball and higher box jump height.

Strength

10x3 Back Squat @ ~75% of 1RM (95kg)

Metabolic Conditioning

18 Minutes AMRAP of

20 KB Swing @ 24kg
15 Hands Release Push Up
10 Power Cleans @ 40kg
5 Burpee Over Bar

Score: 303 reps

Body Fat Measurement

74.1kg @ 11.0% bodyfat.

Strength

5x3 Paused Squat (2 sec hold at bottom) @ 70% of 1 RM/ 90kg

Metabolic Conditioning
16 Minutes AMRAP of
Clean & Jerk @ 40kg
Toes to Bar
Ascending rep scheme starting from 2 reps every movement in first round, and add 2 reps every subsequent round.

My Score: 165 reps

Hypertrophy

5x5 Snatch Grip High Pull @ 40kg

5 Cluster Set of
5 Incline Bench Press 50X0 @ 60/70/67/67/67kg, 15 sec rest between reps
5 Snatch Grip Deadlift 50X0 @ 80/90/90/80/80kg, 15 sec rest between reps
100 sec rest between exercises

4 set of
Y Stance 30 Degrees Dumbbell Incline Bench Press 4010 @ 16/18/18/20kg Dumbbells
Weighted Wide Grip Chin Up 3011 @ BW/2.5/5/7.5kg Weight Plate
60 sec rest between exercises

Gymnastic

3 sets of
30 sec Hollow Hold
30 sec Side Hollow Hold
30 sec Superman Hold
30 sec Side Hollow Hold
1 Minute Rest
*Alligator row to transition into all holds position, no hands/feet on floor allowed during transition

3 sets of
Wheelbarrow with feet at holder's hip height for 25m

2 sets of
Wheelbarrow with feet at holder's shoulder height for 25m

3 sets of
10 Feet Elevated Ring Push Up
10 Feet Elevated Ring Row
10 L-Sit Scissor on Parallettes
2 Tuck Hold to Assisted Handstand on Parallettes

Hypertrophy

5x3 Power Snatch @ 30/35/40/42.5 (1 bad rep)/45 (1 bad rep+1 failed rep)

5 Cluster Sets of
5 1+1/4 Front Squat 50X0 @ 60/65/70/70/70kg, 15 secs rest between reps
5 1+1/4 Hamstring Curl 50X0 @ 34/37/40/43/46kg, 15 secs rest between reps
100 secs between exercises

4x6 Superset of
High Bar Back Squat 4010 @ 70/75/80/85kg
Romanian Deadlift, Toes Neutral 3110 @ 70/75/80/85kg
60 secs rest between sets

Strength
15 Minutes to Find 3RM Deadlift

1st Attempt: 10x80kg
2nd Attempt: 7x100kg
3rd Attempt: 5x120kg
4th Attempt: 3x140kg
5th Attempt: 3x160kg

Metabolic Conditioning
5 Rounds of
18 Alternating Single Arm Kettlebell Swing @ 20kg
200 Single Unders
1 Deadlift @ 140kg
6 Dumbbell Manmaker @ 12.5kg Dumbbells

Time: 19:15

This post has been edited by xy2610: May 1 2015, 09:14 PM

Hypertrophy

5 Cluster Sets of
5 1+1/4 Weighted Dip 50X0 @ 5/10/15/20/25kg, 10 secs rest between reps
5 1+1/4 Standing Scott Curl 50X0 @ 20/22/23/24/24kg, 10 secs rest between reps
100 secs rest between exercises

6 sets of
6 Log Push Presses 30X1 @ 40/45/50/50/50/45kg
6 Commerford Curl 40X1 @ 10/12.5/12.5/12.5/12.5/10kg DBs

Strength

5x5 Push Presses @ 30/40/50/60/70kg

Metabolic Conditioning

20 Minutes AMRAP of
2 Deadlift @ 102kg
5 Pull Ups
10 Chest to Floor Push Up
15 Air Squats

Score: 529 reps (16 Rounds + 17 Reps)

This post has been edited by xy2610: May 1 2015, 09:14 PM

Metabolic Conditioning
15 Power Cleans @ 60kg
30 Ring Dips
10 Power Cleans @ 60kg
20 Ring Dips
5 Power Cleans @ 60kg
10 Ring Dips

Time: 11:28

Barbell Gymnastic

15 Minues to Find 1RM Clean

1st Attempt: 45kgx3
2nd Attempt: 55kgx2
3rd Attempt: 60kgX1
4th Attempt: 65kgx1
5th Attempt: 70kgx1
6th Attempt: 75kgx1
7th Attempt: 80kgx1 (failed)
8th Attempt: 80kgx1

PR: 80kg

6 Sets of:
1 Hang Power Snatch
2 Snatch Balance
3 Behind the Neck Push Press

@30/30/35/35/40/40kg


Strength

6x5 Box Squat @ 80kg

Metabolic Conditioning

5 Rounds of
12 Hang Power Clean @ 45kg
22 Overhead Forward Lunge @ 20kg
50 Double Unders
100m Farmer's Carry @ 60kg (30kg DBs)

Time: 26:54

Yesterday

Hypertrophy

5x5 Snatch Grip High Pull @ 40/40/40/45/45kg

5 Cluster Sets of
5 Incline Bench Press 50X0 @ 70kg, 15 secs rest between reps
5 Snatch Grip Deadlift 50x0 @ 90kg, 15 secs rest between reps
100 sec rests between exercise

4 Supersets of
6 Y Stance 30 Degrees Dumbbell Incline Bench Press 4010 @ 17.5/20/20/22.5kg DBs
6 Wide Grip Weighted Chin Up 3011 @ 5/7.5/10/12.5kg Weight Plate

Gymnastic

4 sets of
30 seconds Front Support Slide Out (As Far As Possible While Holding Hollow Position)
30 secs rest between sets

4 sets of
10 V Snap + 360 Degrees Alligator Roll
1 min rest between sets

3 sets of
5 Three Ways Rollout on Rings at 45 degrees Front Support Hold Position (Forward, Sideways, Backward Reverse Grip)
5 Tuck Hold Swing on Parallettes
30 secs Tuck Hold on Ring with alternating single leg extension, as many reps as possible
1 Basket, Low Inverted Hang, Basket, L Sit Hang on Rings Combination (Assisted by Coach)

15 Minutes Kick Up to Handstand on Wall Practice

Today
Strength

6x3 Strict Overhead Press @ 40/45/50/55/60/65kg

Metabolic Condition
20 Rounds of
5 Wall Balls @ 20lbs, 10ft target
5 Snatches @ 35kg

Time: 18:33

Olympic Lifting

5x5 SOTS Press @ 15/15/20/22.5/25kg

5x3 Hang Cleans @ 50/55/60/65/70kg

Skills

As Many Bar Muscle Up As Possible in 5 Minutes

Total Reps: 3

This post has been edited by xy2610: May 6 2015, 10:38 PM

Thursday 15.04.07

Hypertrophy - Legs

5x3 Power Snatch @ 40/40/40/42.5/42.5

5 Cluster Sets of
5 1+1/4 Front Squat 50X0 @ 65/70/72/74/74kg, 15 secs rest between reps
5 1+1/4 Hamstring Curl 50X0 @ 34/37/40/43/46kg, 15 secs rest between reps
100 secs rest between exercises

4x6 Supersets of
High Bar Back Squat 4010 @ 70/75/80/85kg
Romanian Deadlift, Toes Neutral 3110 @ 75/80/85/90kg
60 secs rest between exercises

Metabolic Conditioning

30 Ring Muscle Ups

Time: 7:36

Friday 15.04.08

Hypertrophy

5 Cluster Sets of
5 1+1/4 Weighted Dips 50X0 @ 25kg, 10 secs rest between reps
5 Standing Scott Curl 50X0 @ 25/25/22/24/24kg, 10 secs rest between reps
100 secs rest between exercises

6x6 Supersets of
Log Push Press 3011 @ 40/45/47/50/52/55kg
Commerford Curl 4010 @ 10/12.5/12.5/12.5/12.5/15kg DBs

Olympic Lifting
1x6 Power Clean @ 45kg
1X6 Power Clean @ 50kg
1X6 Power Clean @ 55kg
2x6 Power Clean @ 60kg

Saturday 15.04.09

Barbell Gymnastic

For 10 Minutes, EMOM
3 Power Snatches @ 35/35/37.5/37.5/40/40/42.5/42.5/45/45kg

For 6 Minutes, EMOM
2 Power Clean & Push Jerks @ 50/50/55/55/60/60

Metabolic Conditioning

3 sets of
30 secs Double Unders AMRAP
30 secs rest
30 secs Chest to Bar Pull Ups AMRAP
60 secs rest
30 secs Thrusters @ 52.5kg AMRAP
30 secs rest

Score:
Double Unders: 47/40/39
CTB Pull Ups: 12/9/8
Thrusters: 10/8/7

Gymnastic

5 Minutes As Many Alligator Rolls As Possible

This post has been edited by xy2610: May 9 2015, 11:18 PM

Metabolic Conditioning
12 Minutes AMRAP of
30 Double Unders
15 Snatches @ 34kg

Score: 246 reps

Tuesday 15.05.12

Metabolic Conditioning

2 Sets of
4 Muscle Ups
6 Handstand Push Ups
12 Chest to Bar Pull Ups
16 Pistol Squats
40 Double Unders

Rest 2 Minutes between Sets

Set 1: 3:45
Set 2: 3:55

Wednesday 15.05.13

Gymnastic

150m Bear Crawl

Strength

5x8 Overhead Squat @ 20/25/27/30/35kg

Metabolic Conditioning

5 sets of
3 Minutes AMRAP of
3 Power Cleans @ 50kg
6 Chest to Floor Push Up
9 Air Squats
1 Minute Rest between Sets

Score: 404 reps

Hypertrophy

6 sets of
4 Snatch Grip Behind The Neck Strict Overhead Press 30X0 @ 35/40/42/45/45/47kg
90 sec rest
4 Banded Sumo Deadlift 40X1 @ 125/127/130/132/135/140kg
90 sec rest

6 sets of
4 Biacromial Bench Press 40X0 @ 70/75/75/77/77/79kg
90 sec rest
4 Weighted Pull Up with 3 sec pause at 1/3 way of the ascent 23X0 @ 12.5kgDB
90 sec rest

Metabolic Conditioning

16 Minutes AMRAP of
8 Goblet Squat @ 20kg DB
12 Toes to Bar
8 Sumo Deadlift @ 80kg
3 Hands Release Burpee

Score: 254 reps

This post has been edited by xy2610: May 26 2015, 10:11 PM

Thursday 150528

Functional Hypertrophy

6 sets of
4 Back Squat 14X0 @ 75/80/85/88/90/95kg
90 sec rest
4 Glute Hamstring Raise on GHD Machine 50X0
90 sec rest

6 sets of
4 Squat Thrusters 30X0 @ 45/50/55/60/65/68kg
90 sec rest
4 4 inches Deficit Snatch Grip Romanian Deadlift 50X0 @ 80/80/85/85/90/90kg
90 sec rest

Friday 150529

Gymnastic

4 x 50m Partnered Shoulder Height Wheelbarrow

Olympic Lifting

15 Minutes to Find 1 RM Clean of the day

Final Successful Attempt: 75kg

Saturday 150530

Functional Hypertrophy

6 sets of
4 Supinated Grip on Top to Pronated Grip at Bottom Weighted Ring Pull Ups 30X0 @ 20/20/20/25/25/25kg
90 sec rest
4 Standing EZ Bar French Press 30X0 @ 15kg/20kg/25kg/30kg/32kg/35kg
90 sec rest

6 sets of
4 Standing Bilateral DB Scott Curls 32X0 @ 12.5/13.5/12.5/12.5/12.5/12.5kg DBs
90 sec rest
4 Rack Lockouts 30X0 @ 45/48/50/53/55/58kg
90 sec rest

Sunday 150531

Olympic Lifting

15 Minutes to Find 1 RM Hang Power Snatch

Final Successful Attempt: 47.5kg

Metabolic Conditioning

10 Strict Handstand Push Up
15 Box Jump @ 60cm Box
20 Shoulder to Overhead @ 50kg
25 Pull Up
30 Double Unders

Time: 5:34

Then Rest 4 Minutes, Then

10 Strict Handstand Push Up
15 Box Jump @ 60cm Box
20 Shoulder to Overhead @ 40kg
25 Pull Up
30 Double Unders

Time: 6:55

Gymnastic

5 Minutes Strict Bar Muscle Up Practice

Final Attempt: with 6lbs Wall Ball between legs,

Metabolic Conditioning

18 Minutes AMRAP of:
8 High Hang Snatch @ 30kg
12 Overhead Lunge @ 30kg
16 Push Up
100m Bear Crawl

Score: 4 Rounds + 13 Reps

Can't believe I have done 400m of Bear Crawling!

Tuesday 02.06.15

Functional Hypertrophy

6 sets of
4 Snatch Grip Behind The Neck Strict Press 30X0 @ 35/37.5/40/42.5/45/47.5kg
90 sec rest
4 Banded Sumo Deadlift 40X0 @ 100/100/110/120/130/140kg
90 sec rest

6 sets of
4 Biacromial Bench Press 40X0 @ 65/70/75/75/77/80kg
90 sec rest
4 Weighted Pull Up with 3 sec Pause at 1/3 way of ascent 23X0 @ 10/15/15/15/15/17.5kg
90 sec rest

Olympic Lifting

For 20 Minutes, Every 2 Minutes
1 Hang Squat Snatch + Squat Snatch + Overhead Squat @ 25/25/27.5/27.5/30/30/32.5/32.5/35/35kg


Wednesday 03.06.15

Functional Hypertrophy

6 sets of
4 High Bar Back Squat with 4 secs Pause at bottom 14X0 @ 80/85/90/95/100/105kg
90 sec rest
4 Glute Hamstring Raise on GHD Machine 50X0 @ BW/2/4/4/4/4kg
90 sec rest

6 sets of
4 Squat Thruster 30X0 @ 40/45/50/55/60/65kg
90 sec rest
4 Deficit Snatch Grip Deadlift on 4 inches platform 50X0 @ 80/85/90/95/90/95kg
90 sec rest

"Kalsu" (scaled)

100 Squat Thruster @ 40kg
Start every minute with 5 Burpees, then AMRAP Squat Thruster until 100 Squat Thrusters are performed.

Time: 16:48 (85 Burpees + 100 Squat Thrusters @ 40kg)

This post has been edited by xy2610: Jun 22 2015, 10:10 PM

Started my new program with my physique coach on Tuesday...If things progress well, I should be 16 weeks away from my very first male physique comp. I am not 100% confident so I may pull out last minute.

In the meantime, two weeks away from my very first crossfit comp.

"DT" (scaled)

5 Rounds
12 Deadlift @ 50kg
9 Hang Power Cleans @ 50kg
6 Push Jerks @ 50kg

Time: 7:08

So I did DT @ 50kg in 7:08 but Annie T did it @ 70kg in 8:27...Very inspiring...but FML too!

Metabolic Conditioning

18 Minutes AMRAP of
60 Wall Balls @ 14lbs, 10ft target
50 Double Unders
40 Burpees
30 KB Swings @ 24kg
20 Pull Ups
10 Power Cleans @ 50kg

Score: 334 reps