workouts

WorkoutsSo, October will start with a holiday which means getting creative with my workouts again…

I never normally feel to great following a week away, however, wouldn’t swap a holiday for a bit of fitness. It’s good to have a break in the routine and time away, especially with family. Here’s how I am getting on with October workouts.



16/10/17

A) Power Snatch
3 Reps @ 50%
3 Reps @ 55%
2 Reps @ 60%
2 Reps @ 65%
1 Rep @ 70%
1 Rep @ 75%

then

5Γ—1 to build to a heavy single

B) Conditioning
For Time:
30 Power Snatches (60 kg)

C) Back Squat
2 Rounds:
5 Reps @ 78%
3 Reps @ 82%
1 Rep @ 86%
Rest 2:00 between each set of squats

D) Ring Muscle-Ups
3 Rounds:
40% of Max Unbroken Muscle-ups
30% of Max Unbroken Muscle-ups
20% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

Today was a odd one! On the face of it the workouts looked pretty manageable but they were very tough! Isabel was a nightmare, couldn’t find a rhythm and just felt off. It took 2:27 which is not quick at all. It’s about 20 seconds slower than my PB!

14/10/17

Today I hit a European Championship Qualifier and got out of there!!!

For Time:

  • 10 Box Over Burpee’s (24 Inch)
  • 20 Calorie Row
  • 40 Dumbbell Snatch (22.5 kg)
  • 80 Double Under’s

All in all, today went poorly again!!! I did a few more reps than needed on the box jump overs and snatches due to me not counting and switching off. I feel disheartened as I thought this workout was one I could do well at. Time to take what I’ve learnt and move on. That’s an approach I’m trying to take in all workouts, don’t dwell, just learn and move.

13/10/17

A) 3 Rounds:
75 Double Unders
50 Air Squats
15 Power Cleans (135/95)

B) Split Jerk
On the Minute x 10
Build to a Heavy Split Jerk

C) Front Squat
On the Minute x 10
Build to a Heavy Front Squat

D) Gymnastics Conditioning
5 Rounds:
60 seconds Light Row
45% of Max Kipping Handstand Push-ups

Volume galore today. My legs and forearms fell off in the first workout. This kind of zapped my strength in the other workouts, however, this is sometimes good. Training max lifts under fatigue builds a different kind of strength. Mental strength to commit to lifts as well as physical.

11/10/17

A) Overhead Squat
Build to a Heavy Set of 3

B) AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row

C) Gymnastics
4Γ—14 Unbroken Chest to Bar Pull-Ups
Rest as little as needed between sets

My weight was down on the overhead squats, I only hit 100kg on part A. Not too happy with that but I guess with the volume of late and the time off I can’t be to upset. It is a weakness of mine after all.

As for the workout, well, this was one of those that got mentall worse as it went on. The weight was fine, but pushing on the burpee’s and row was tough!

10/10/17

A) Strict Handstand Push-ups
3 Rounds:
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
20% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.

B) Deadlift
Build to a Heavy Set of 5

C) On the Minute x 12 (4 Rounds)
1st: 15 Deadlifts (225/155)
2nd: 15 GHD Sit-Ups
3rd: Max Calorie Bike

D) Accumulate 75 Weighted Hip Extensions (35/25)

09/10/17

A)Β 1 Minute of each movement

Wallballs (10 kg)
Sumo Deadlift High Pulls (35 kg)
Box Jumps (20Β  Inch)
Push Press (35 kg)
Calorie Row

Rest 1 Minute

x 3 Rounds

B) On the Minute x 12 (3 Rounds)
1 – 2 Reps @ 70%
2 – 2 Reps @ 73%
3 – 2 Rep @ 76%
4 – Rest

What a way to get back into training!!! This destroyed me today after the qualifier yesterday. A great benchmark workout. The Crossfit classics are the best!

08/10/17

5 Rounds

3 Front Squat (90 kg)

6 Snatch (You select weight)

9 Deadlift (90 kg)

12 Handstand Press Ups

This is a European Championship qualifier. I entered last-minute and well, perhaps doing this straight off a plane after a week away wasn’t wise. It is scored in 2 ways, the total workout time and the power output (weight x reps) for the snatches. It shouldn’t have been as heavy for me as it was but it’s done now. This year looks like I won’t be qualifying.

Time to get back to work!!!

01/10/17 – 07/10/17

Click here for the link to my holiday workouts which can be done at home or on the road πŸ™‚

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