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

Strength

8x3 Back Squat with 3 secs Pause on Return @ 80kg

Metabolic Conditioning

"Morrison" (Scaled)
50-40-30-20-10 reps of
14lbs Wall Balls @ 10ft Target
Box Jump 24"
KB Swing @ 24kg (Russian)

Time: 27:04

Metabolic Conditioning

7 Minutes AMRAP of
7 Box Jump Over @ 24" Box
7 Shoulder to Overhead @ 45kg

Score: 118 reps

Rest 2 Minutes

7 Minutes AMRAP of
7 Front Squat @ 45kg
7 Bar Facing Burpees

Score: 92 reps

Strength
6x8 Front Rack Forward Lunge @ 50kg

Metabolic Conditioning
16 Minutes AMRAP of
6 Power Snatches @ 35kg
9 Toes to Bar
12 Wall Balls @ 20lbs, 10' target

Score: 208 reps

Metabolic Conditioning

15 Minutes AMRAP of
5 Power Cleans @ 50kg
5 Front Squats @ 50kg
20 Double Unders

Score: 265 reps

Keep tripping on the bloody ropes...

This post has been edited by xy2610: Jul 27 2015, 09:58 PM

way to go dude !

Thanks Bro! Guess you're crossfitting too.

Metabolic Conditioning

18 Minutes AMRAP of

5 Squat Thruster @ 40kg
7 Hang Power Clean @ 40kg
10 Sumo Deadlift High Pull @ 40kg
3 Strict Handstand Push Up

Score: 166 reps

Coach wanted me to do a proper kick up to handstand so that I don't over-arch my back for HSPU. Really struggled on that but for the greater good.

Barbell Conditioning

"Reverse Gwen"

Clean & Jerk 9, 12 and 15 reps @ 50kg

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Score: 5 Minutes rest interval between rounds. First 2 rounds completed without regrip, 3rd round fouled at 15th rep.

This post has been edited by xy2610: Aug 10 2015, 07:23 PM

Been doing a lot of team metcons, skill works and oly lifts for Crossfit comp in 8 weeks and hypertrophy training for physique comp in 7. First time doing in individual metcon in ages.

Metabolic Conditioning

12 Minutes AMRAP of
10 Dumbbell Squat Thruster @ 15kg DBs
20 Double Unders
10 Wall Balls @ 14lbs Ball
20 Ab Mat Sit Ups

Score: 280 reps

hey bro, man i just started 3 months of CF.

nice workout journal, keep it up man!

Thanks, buddy.

Finally, get some opportunities to play with some metcon after days of focus on skills and hypertrophy works.

Barbell Conditioning

5 - 4 - 3 - 2 - 1 of
Power Cleans @ 60kg
Squat Thrusters @ 60kg

Time: 3:41

Metabolic Conditioning

30 Alternating DB Snatches @ 25kg DBs
30 Box Jump Over @ 24" Box
30 Wall Balls @ 20lbs WB, 10ft target
30 Front Rack Forward Lunges @ 50kg

Time: 8:35

Metabolic Conditioning

4 Minutes AMRAP of
5 Power Cleans @ 40kg
10 Push Up
5 Burpees

Score: 85 reps

Rest 1 Minute

Then 6 Minutes AMRAP of
5 Front Squat @ 40kg
10 Wall Balls @ 14lbs, 10ft target

Score: 97 reps

Rest 1 Minute

Then 4 Minutes AMRAP of
5 Squat Cleans @ 40kg
10 Push Up
5 Burpees

Score: 69 reps