Been doing Crossfit for a while...since July 2013, to be exact. There are always improvements sometimes and setbacks at other times. And, of course, my goal is always to make it to the Regionals one day. Hopefully, to the Games .Alright, I may not be that special but there is no harm to dream big...

So I currently not only following my coach's programming but also trying to incorporate some programming from The Outlaw Way and Invictus, in the hope of getting to my goal sooner. I may add in some Crossfit mainsite WOD for my training as well if I can fit it in.

Today's WOD (Workout of the Day)

Metabolic Conditioning:
For Time,
9 - 15 - 21 - 15 - 9 reps round of
Hang Power Cleans @ 50kg
Toes To Bar
Sit Up
5 Burpees at any point each round

My Time: 14 mins 54 secs

Strength Training:
5x5 Floor Press @ 80kg (~70% of 1RM)

Thursday is usually a recovery day. I usually spend this day to work on my weaknesses. Nothing too intense even though I change my mind on some recovery days.

So I spend 10 Minutes working on
Max Effort Jumping Bar Muscle Up (every minute on the minute)
Best Score is 3 in a row

10 Minutes Max Effort Double Unders (every minute on the minute)
Best Score is 8 in a row

Then, I did a Yoga session to give me a reason to stretch.

I felt good from my Jumping Bar Muscle Up with minimal jump so I made an attmept to do it from a kip instead. Too bad, still unable to get myself high enough for a transition. Well, I suppose back to the jumping to improve my strength and my transition skill.

Had an attempt on strict ring muscle up, still got it. So it seems like I have the arm strength to move object around me for transition but not enough hip power to propel me over the bar. Typical case of stronger top weaker bottom.

Today's Workout:

Strength:

Bent Over Row
1x12 @ 40kg
1x12 @ 50kg
1x12 @ 55kg
1x10 @ 60kg
1x12 @ 50kg

Metabolic Conditioning:

20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2 reps round of
DB Hang Snatch @ 20kg DB
Push Up

My Time: 11:16

Coach approves my DB Snatches on both arms today. Left arm picks up its strength too. So it was pretty sweet.

Had a rest day yesterday. Wish I am one of those people who can train 3 - 4 times a day with no break but I am not that special.

So today I break my training into four parts.

a) Strength & Skill:

7 Minutes of 1 Jumping Bar Muscle Up Attempt (EMOM)

Felt weaker today. Often do after rest day.

b) Barbell Gymnastic

7 Minutes EMOM of 5 Hang Power Snatches
Minute 1 @ 30kg
Minute 2 @ 32.5kg
Minute 3 @ 35kg
Minute 4 @ 37.5kg
Minute 5, 6 & 7 @ 35kg

c) Metabolic Conditioning:

6 Minutes AMRAP of
5 Strict Handstand Push Up
10 Shoulder to OH @ 50kg
30 Double Unders

Did not finish. Only did 2 rounds in slightly over 4 minutes. Push Jerks felt very weak after Handstand Push Up. Guess this combo is a bit too advanced for me to go 50kg on the barbell. How people can do it @ 70kg, I wonder!

d) Metabolic Conditioning 2:

4 Rounds of
5 Power Cleans @ 50kg
10 Chest to Bar Pull Up
20 Double Unders

Finished @ 8:16. Have to cut my time in half to make it elite level with 85kg. Seems like a bit out of reach at this point but I am stronger, faster, better than I was last year. Power Clean 30kg was heavy last year. Who knows what lies ahead.

Skills:
3x3 Jumping Bar Muscle Up (EMOM)

Barbell Gymnastic:
7 Minutes EMOM
5 Power Snatches @ 30kg

Met-Con:
3 Rounds
10 Hang Power Clean @ 45kg
15 Chest to Bar Pull Up
20 Box Jump Over @ 24"
2 Minutes Rest

1st Round: 2:12
2nd Round: 2:40
3rd Round: 3:02

Skills:
2x15 Toes To Bar (in sets of 5 Unbroken)
Rest 1 Minute between sets

1st set: 0:31
2nd set: 0:42

After watching countless number of progression videos of bar muscle up, countless hours of jumping bar muscle up practice, hours and hours of analyzing other people's bar muscle up, I finally got mine today.


Yay!

So today's programming

Gymnastic Complex:
3 EMOM sets of
2 Toes To Bar
1 Bar Muscle Up

Strength:
6x5 Bent Over Row (@40kg, 50kg, 60kg, 70kg, 75kg, 75kg)

Metabolic Conditioning:
4 Rounds of
18 Kettlebell Swing Snatches
6 x 1 Burpee Over Bar + 1 Deadlift @BW (75kg)

My Time: 9:16

Yay, cannot wait to polish my Bar Muscle Up now to make it more strict less kip.

Had a quiet day today...Coach programmed lots of squats in met con...Going to stay out, not because of not liking squats but left knee is not 100% and not liking a lot of serious knee flexion today so going to give it a miss. In the meantime...

Strength:
6x3 Push Press (40/50/54/60/64/66kg)

66 feels good for a 70% of 1RM...Hope my 1 RM is improved.

Row Time Trial:
250m @ 0:54 ~27s/m
500m @ 1:47 ~28s/m

Skills:
5 Minutes Max Effort Bar Muscle Up (4 Bar MU in total)
5 Minutes Max Effort Rope Climb (3 ascents in total)
5 Minutes Max Effort L Sit (90s accumulated)

Only had time to do a met con as coach programmed but it is a lot of hard work. Gut wrenching hard work!

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps round of
Push Press @ 50kg
KB Swing @ 24kg
Hands Release Burpee
Toes To Bar

Time: 17:40

Last day of the month. It's a quite productive day.

Time Trial Monostructural:
1 Minute Max Calories Row

24 Cal

Skills:
5 Minutes EMOM of
1 Bar Muscle Up

3 Reps + 2 Failed Reps

Barbell Gymnastic:
Death by Power Clean @ 60kg

7 reps max

Metabolic Condition:
5 Rounds of
3 Power Snatches @ 35kg
6 Toes to Bar
9 Box Jump @ 24"

5:33

Then spent about 30 Minutes to work on my hip mobility and flexibility.

Also, registered for the 2015 Open. Excited for the first Open WOD on Feb 26.

Just working on skills and technique today. And a bit of core strength work and whole lot of mobility and stretching drill.

Skills & Technique
6x5 Power Snatches as many Touch and Go as possible (@30/30/35/35/40/40kg)

Get to do second set of 40kg with 5 TnG and better snatches than the first set of 40kg. Not a bad effort for a 80% of 1RM Snatch.

Skills & Technique
6x5 Clean & Jerks (anyhow) as many Touch and Go as possible (@55kg for all sets).

Another decent effort @ ~80% of 1RM of C&J.

Doing better than I expected as well.

Static Shaping
5x30 secs on, 30 secs off of Hollow Tuck Hold on Back

So neurological fatigued would be the best term to describe how I feel now after hitting hard with 80% of 1RM weights.
Guess it is still a long way from hitting 3 digits. I have a whole life to work towards that. My coach may be right about me going to be performing much better at the Masters level in 5 years time if I keep going.

Strength
5x5 Back Squat @ 60kg (50%of 1RM)

Metabolic Conditioning

21 - 15 - 9 reps round of
Push Jerk @ 40kg
Toes to Bar
Burpee

End each round with 30 Ab Mat Butterfly Sit Up

Time: 12:52

Then spend more than an hour looking at 'Becoming Supple Leopard' by Kelly Starrett to get ideas for hip mobility drills and upper body mobility drills.

Was not doing very well today...At least, I tried.

Core Work
Max Effort 6 Minutes Plank

Max Effort: 3:32

Metabolic Conditioning
3 Rounds
50 Double Unders
25 KB Swing @ 24kg
10 Pull Up
15 Hands Release Push Up

Time: 14:01

Skills
3x8 Snatch Grip Deadlift (@50/70/80kg)

Metabolic Conditioning
5 Rounds of
7 Single Arm Dumbbell Burpee Walkover (20kg DB and 20' Box)
18 Front Rack Reverse Lunge (15kg Barbell)
12 Knees to Elbows

Time: 14:06

Yesterday

Barbell Gymnastic

14 Minutes Alternating EMOM of
1 Three Position Clean (Floor, Hang, High Hang)
10 Toes to Bar

@50kg/55kg/55kg/60kg/60kg (failed high hang)/55kg/55kg (failed high hang)

Metabolic Conditioning

12 Minutes AMRAP of
Deadlift @ 80kg
Double Unders

Start with 2 reps of Deadlift and add 2 reps each round, and 10 reps of Double Unders and add 10 reps each round

Score: 280 reps

Today

Skills
7 Minutes EMOM
1 Bar Muscle Up

6 failed reps and 1 rep

Skills
7 Minutes EMOM
3 High Hang Snatch (@30kg/32.5kg/35kg/ 37.5kg/ 40kg/ 42.5kg/ 45kg)

Barbell Gymnastic
5 Minutes EMOM
5 Power Snatches (@30kg/30kg/35kg/35kg/40kg)
Then rest 2 Minutes
Followed by Max Effort Unbroken Power Snatches @ 80% of 1RM Snatch

My Max Effort 8x40kg

Guess it is time to test my new 1 RM soon.

Metabolic Conditioning

16 Minutes AMRAP of
22 KB Swing @ 24kg
12 Goblet Squat @ 24kg KB
10 Deficit Push Up @ 2' depth
8 Ground to Overhead Lunge (10kg Weight Plate)

My Score: 208 reps

Metabolic Conditioning

3 Power Clean @ 65kg
3 Bar Facing Burpees
6 Power Clean @ 60kg
6 Bar Facing Burpees
9 Power Clean @ 55kg
9 Bar Facing Burpees
12 Power Clean @ 50kg
12 Bar Facing Burpees

My Time: 6:37

Yesterday

Barbell Gymnastic

Every 1:30 for 6 Minutes of
5 Unbroken Power Clean & Push Jerks (@50kg/50kg/55kg/55kg)

Then rest 2 Minutes
Followed by Unbroken Max Effort 80%of 1RM C&J (@60kg)

Max Effort: 4x60kg

Today

Core Work
4x30 sec of Hanging Hollow Hold + 30 sec of V Hollow Hold on Floor
Then
1x1 min of Hanging Hollow Hold + 1 min of V Hollow Hold on Floor

Metabolic Conditioning 1
7 Rounds of
7 Hang Power Snatch @ 40kg
6 Overhead Lunge @ 20kg
5 Front Squat @ 40kg
8 Chest to Floor Push Up

Time: 15:59

Metabolic Conditioning 2
3 Rounds of
7 Power Snatch @ 35kg
14 Toes to Bar
21 Box Jump Over 24'

Time: 8:59

Metabolic Conditioning 3
3 Rounds of
7 Power Clean @ 45kg
14 Chest to Bar Pull Up
21 Box Jump Over 24'

Time: 9:34

I am smashed!!!! Yay, rest day tomorrow...

Where do you do your crossfit? Im curious as I didnt know there is a fitness centre/gym that caters crossfit.

Most of the gyms in my area has an area to cater for crossfit. I believe that Fitness First (I work in FF) starts to put in the giant crossfit matrix in their gyms even though they don't call that crossfit but extra squat racks.
For crossfit, you probably need to look up online to check if there is a local crossfit gym in your area.
I do have a coach to guide me with my lift so I would suggest you to find a good crossfit box to learn the lifts or even better if you have an option to learn olympic lifting from experienced olympic lifting coach and gymnastic movement from gymnastic coach. You can even get a running coach to correct your running technique if you have that option available.
Hope that helps.

Skills

3x10 Jumping Bar Muscle Up

Met Con
16 Minutes AMRAP
3 DB Manmaker @ 15kg DBs
5 Deadlift @ 75kg
7 DB Squat Clean @ 15kg DBs
9 Single Arm DB Walkover @ 15kg DB, 20' box

Score: 129 reps

Strength

Bench Press
5x5 @ ~70% of 1RM (70kg)
1 Minute Rest Between Sets
Then
1xME @ ~70% of 1 RM (70kg)

ME: 10 reps

Metabolic Conditioning
15 Minutes AMRAP of

2 Hang Power Clean & Push Jerk @ 50kg
2 Toes to Bar

Add 2 reps to each exercise every round

Total Reps: 93 reps

Strength
5x5 Bent Over Row (@40/60/80/90/95kg)

According to coach, I moved like a caterpillar during the last set so form was not great.

Metabolic Conditioning
5 Rounds
10 Front Rack Lunge @ 55kg
5 Front Squat @ 55kg
15 Box Jump @ 20'

Time: 12:41

Glutes and abs are smoked!

Strength

3 supersets of
10 Deadlift @ 70kg
10 Back Extension

Metabolic Conditioning

5 Rounds of
15 DB Hang Power Snatch @ 20kg DB
15 Single Arm DB Walkover @ 15kg DB, 20' box
15 DB Squat Clean @ 15kg DBs

Time: 24:56

One of the most challenging non benchmark WODs in my crossfit training history since July 2013. One serious MF grip tester.

Very inspiring CF doco...just make me want to be the best exerciser in the world.

3rd minute brings me to tears.

Strength
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of
Floor Press @ 70kg
Chest to Floor Push Up

Metabolic Conditioning
6 Rounds of
10 DB Goblet Squat @ 25kg DB
8 Front Rack Forward Lunge @ 25kg DB
15 Butterfly Ab Mat Sit Up
15 Wall Balls @ 20lbs, 10ft

Time: 15:06

Strength

3 - 2 - 1 of
220kg Tyre Flip
Jump Over Tyre

Metabolic Conditioning
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 rep of
Power Clean @ 60kg (1-7), 50kg (8-10)
Toes to Bar

Time: 10:02

Drop weight @ 8 reps round due to deteriorating technique according to coach.
Anyway, 28 reps of 60kg Power Clean in a session is a 'PR'. Could not do more than 10 six months ago.
Guess I should be happy.

This post has been edited by xy2610: Feb 24 2015, 08:38 PM

Barbell Gymnastic

5 Minutes EMOM
5 T&G Power Snatches @ 35kg

Skills

4x Max Effort Strict Handstand Push Up
90 sec rest between sets

Max Effort: 10 - 5 - 3 - 2

I guess I should be happy that I hit 20 reps today.

Strength

5 Minutes EMOM to work up to 1 Rep Max Effort Power Snatches

30kg, 35kg, 40kg, 45kg, 50kg

Everything feels good until 50kg. Caught 50kg with one bent arm. So technically, it is a bad rep. 45kg feels really good that I have a feeling that I am very close to 60kg.

This post has been edited by xy2610: Feb 25 2015, 09:05 PM

Crossfit Open 15.1

Since my 1RM of Snatch is 52kg, I have to scale the WOD but I am very happy with my result.

9 Minutes AMRAP of
15 Hanging Knee Raise
10 Deadlift @ 39kg
5 Ground to Overhead (Anyhow) @ 39kg

Then Immediately

Find 1 rep max of Clean & Jerk in 6 Minutes

Score: 205 reps and 154lbs

I'm smashed but tempting to do another one to get higher region ranking in my division.

Watch the pro do it. From Minute 27.

Redid 15.1 Scaled

15.1 Score: 222 reps
15.1a Score: 154 lbs

I am happy with that.

Pretty cool insight bro.

Glad you give two thumbs up for it,

Strongman
10 Minutes Tyre Flip Relay in Group of 4

Metabolic Conditioning
5 Rounds
15 Push Press @ 40kg
15 Box Walkover @ 24'
15 Sumo Deadlift High Pull @ 40kg

Time: 13:31

15.2 Scaled

0:01 - 3:00
2 Rounds of
6 Overhead Squat @ 29kg
6 Pull Up
3:01 - 6:00
2 Rounds of
8 Overhead Squat @ 29kg
8 Pull Up
6:01 - 9:00
2 Rounds of
10 Overhead Squat @ 29kg
10 Pull Up

Follow the same pattern as long as possible

My clock stops at 9:00 Mark with disappointing 78 reps accomplished. In my daydream, I go up to 24:00 Mark. Haha.

Doing a hypertrophy boot camp at the moment. May not be able to redo this.

Took a few days off after 6 days of hypertrophy & fat loss boot camp.
And got myself fire up for 15.3.

All my efforts to get both muscle ups and double unders paid off today.
First Rx Open WOD for me.

15.3 Rx

14 Minutes AMRAP of
7 Muscle Ups
50 Wall Balls @ 20lbs, 10ft target
100 Double Unders

My Score: 161 reps

This post has been edited by xy2610: Mar 14 2015, 03:16 PM

Metabolic Conditioning
18 Minutes AMRAP of
10 Goblet Squat @ 15kg DB
10 Single Arm Shoulder to Overhead @ 15kg DB
10 Pistol Squat
10 Push Up

Score: 263 reps

Metabolic Conditioning
15 Minutes AMRAP of
10 Dumbbell Power Snatches @ 25kg DB
10 Deficit Push Up @ 2" Plate
10 Overhead Lunge @ 20kg Weight Plate

Score: 218 reps

Surprised that 25kg DB feels okay for snatches.

This post has been edited by xy2610: Mar 18 2015, 09:38 PM

Hi There.... I came to know that there is a Malaysian company by the name of ZealFit Malaysia (https://www.facebook.com/ZealfitMalaysia) offering Eleiko Weightlifting & XF products. From their pricing....considering the premium brand, I believe it is reasonable. Anyone out there who has used their XF Bar/Plates ..care to comment? Is it really as good as they say?

I am not lifting heavy enough to drop the weight.
But so far, I do not have issues with both Eleiko Bars & Plates.
Of course, I've seen people dropping the weights all the times and they survived the drops since I started XF in July 2013 so I think it must be good then.
Hope that helps.

15.4 Scaled

8 Minutes AMRAP of
10 Push Presses @ 43kg
10 Cleans @ 52kg

Score: 92 reps

Gymnastic & Connectivity
5 - 4 - 3 - 2 - 1 reps of
Shoot through on 20' box
Nose to Wall Wall Walk

Then followed by
10 Shoot through on 20' box

Metabolic Conditioning
15 Minutes AMRAP of
10 Deadlift @ 40kg
10 Shoulder to Overhead @ 40kg
10 Box Jump @ 20'

Score: 270 reps

Time Trial
500m Row

Time: 1:43 @ 28s/min

Metabolic Conditioning

4 Rounds of
50 Double Unders
25 KB Swing @ 1.5 Pood
20 Weight Over Head Sit Up @ 5kg Weight Plate
15 Hands Release Push Up

Then

30 Pistol Squats

Time: 24:54

Additional Works
German Body Composition Training Week 2
4 sets of
25 Peterson Step Up 4010 @ 7.5kg DBs
12 Sumo Deadlift 3011 @ 50/60/70/80kg

4 sets of
12 2-Parts Unilateral Cable Row 4010 @ 9/11/13/15kg
12 Incline 35 Degrees Unrolling Flyes 3110 @ 2.5/2.5/3.5/3.5kg plates

4 sets of
12 Lying Hamstring Curls - Toes turned in & plantar flexed 3110 @ 20/20/25/25 kg
10 Standing Commerford Curl 3011 @ 10/10/8.5/8.5kg DBs

4 sets of
15 Lying Garhammer 4010
15 Incline 15 Degrees Powell Raises 4010 @2.5kg plate

15.5

For Time,
27 cal Row
27 Thrusters @ 43kg
21 cal Row
21 Thrusters @ 43kg
15 cal Row
15 Thrusters @ 43kg
9 cal Row
9 Thrusters @ 43kg

Time: 14:04

Must say doing Crossfit Open is a very humbling experience. It gave me an opportunity to learn about my weaknesses. I could only be as strong as my weakest links if I do not work on them to improve them. The introduction of the scaled workout comes in as a test for ego as well. I learnt to put my ego down to do the open within my capability safely, of course, not without having to put maximum effort into each workout. So the goal for 2016 Open is to be able to do all Open workout in the Rx division. And I know what I need to do to get there, thanks to Open.

Strength

10x5 Floor Press @ ~60% 1 RM (@65kg)
1 minute rest between sets

Metcon

16 Minutes AMRAP of
6 Single Arm DB Burpee Walkover @ 15kg DB/ 20' Box
8 Alternating DB Snatch @ 25kg DB
10 OH Lunge @ 20kg Plate
30 Double Unders

Score: 275 reps

Metabolic Conditioning

90 Double Unders
80 Air Squat
70 Ab Mat Sit Up
60 OH Lunge @ 20kg Plate
50 Wall Balls @ 20lbs Ball, 10ft target
500m Row
40 Chest to Floor Push Up
30 Toes to Bar
20 Burpee
10 Alternating Pistol Squats

Time: 24:53

mind i ask what gym you are in ? with the coach of course

not really keen to join cross fit but just wanna find someone on coaching the snatch and clean and jerk, plan to join for 3 months just to learn the movement then goes back to my gym to train, cross fit gyms are too expensive

I mostly do my crossfit training in a crossfit box. I practice my skills in Fitness First that I work in. Anyway, I think there is a user here called 'pizzaboy' who has experience coaching Oly lifting. He may be able to help you out in your area.

Strength
6x5 Front Squat with 2 sec pause at bottom @ 60kg

Strength
1x5 Push Press @ 40kg
1x5 Push Press @ 47.5kg
1x3 Push Press @ 57.5kg
6x2 Push Press @ 65kg

Clean weight from floor for all sets.

Met Con 1
6 Rounds of
30 seconds Plank Hold
15 Ab Mat Sit Up

Time: 6:50

Met Con 2
8 Rounds of
8 Bar Facing Burpees
8 Box Jump @ 24' box
8 Squat Thruster @ 40 kg

Time: 16:47

4th week on hypertrophy protocol to my 10kg lean mass gain goal.

Hypertrophy

4 sets of '8-8-15-75 sec rest-8-8-15-75 sec rest' Protocol

Bench Press 4020 @ 40/45/50/60kg
DB Flat Bench Press with Wrist Rotation at bottom 3110 @ 15/17.5/20/20kg DBs
Leaning Forward Dips 3010 @ BW

2' Deficit Deadlift 4011 @60/70/80/90kg
Banded Wide Grip Pull Up with red band 3011
Mag Grip Leaning Forward Seated Row 3010 @ 27/27/34/34kg

This post has been edited by xy2610: Apr 7 2015, 09:57 PM

Metabolic Conditioning
4 Rounds of
8 Sumo Deadlift @ 80kg
10 Front Rack Forward Lunge @ 40kg
10 Box Jump @ 24' box
30 Double Unders
100m Farmer's Carry @ 30kg DBs

Time: 16:26

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

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