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.


31/10/17

A) 2 Rounds:
60% of Max Unbroken Strict Handstand Push-ups
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

B) AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

C) 5 Rounds for Quality:
4 L-Pull-Ups
8 Ring Pushups
12 Calorie Row

Mixed bag today, as has been the case with training all week. Handstands slacked off which was a shame. I had to split the sets up on the second round, a first in this progression.

I paced the workout fairly well, toes-to-bar went well until the final round. For once I didn’t burn out on them! Finally, the last piece was a good finisher which I underestimated before I did it. A good one to try!!!

30/10/17

A) Ring Muscle-Ups
3 Rounds:
20% of Max Unbroken Muscle-Ups
30% of Max Unbroken Muscle-Ups
40% of Max Unbroken Muscle-Ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

B) Conditioning
Ascending Ladder for 7 Minutes:
3 Thrusters (42.5 kg), 3 Barbell-Facing Burpees
6 Thrusters (42.5 kg), 6 Barbell-Facing Burpees
9 Thrusters (42.5 kg), 9 Barbell-Facing Burpees

C) Squat Snatch Complex
On the 1:30 x 7
Hang Squat Snatch + Squat Snatch

Drop between repetitions. Building in weight.

Muscle ups went well today, they are feeling more and more consistent as training goes on which is a massive bonus for me.

That said, the thurster movement came back to bite me again. I really need to put some time into practising this for the Open in a few months.

Finally, snatching went well again. I hit 100kg on the complex which I was made up with after the workout before. Strength is coming back!

28/10/17

Running Clock Conditioning

On the 0:00…

80/60 Calorie Row

On the 10:00…

3 RFT:
10 Power Snatch (60kg)
10 Bar Muscle-Ups

On the 20:00…

80/60 Calorie Row

On the 30:00…

3 RFT:
10 Thrusters (70kg)
10 Burpee Box Jump Overs (30/24)

On the 40:00…

80/60 Calorie Row

On the 50:00…

3 RFT:
10 Power Clean and Jerks (80kg)
10 Ring Muscle-ups

This was one of the toughest workouts I have done. The rowing was fine and the first barbell workout was okay as well. However this changed with thrusters!!!

If you want a long, tough plodder then hit this. I didn’t finish the last workout in the time cap!

27/10/17

A) 5 Rounds:
:60 seconds Light Row
40% of Max Kipping HSPU

B) Clean and Jerk
On the Minute x 9 (3 Rounds)
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 76%
Minute 2 – 81%
Minute 3 – 86%

Rest 2:00

On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
Minute 1 – 86%
Minute 2 – 88%
Minute 3 – 90%

C) Front Squat
6 Sets of 2:
Sets 1 + 2 – 80%
Sets 3 + 4 – 85%
Sets 5 + 6 – 90%

D) 5 Rounds:
21 Air Squats
15/12 Calorie Row
12 Alternating Dumbbell Snatches (25 kg)

This was so much leg volume today!

I’m still protecting an aching back from earlier in the week when it locked up on the run, wall ball and Helen workout. Due to this I dropped percentages on the clean and jerk complexes. However I was pleased to hit 125kg for a clean and jerk and everything felt light off the floor.

My legs feel weak still and squatting is tough, however, on the workout I kept a good pace throughout. For the first time this week pacing felt right!

25/10/17

A) 5 Rounds:

10 Back Squat (100 kg) + 10 Deadlifts (110 kg) – Rest as needed between rounds

B) For Time:
50-40-30-20-10 Calorie Row
Rest half time between sets

C) 3 Rounds:

10 Dumbell Bench Press (30 kg) + 10 Strict Pull Ups

A random morning.

The first workout was a bit of a raw strength piece. This combination is brutal and is exhausting!

The row was taken from CompTrain and is a good pacing piece where you have to push form the off. Finally, the last part was there to give a bit of a pump!

24/10/17

A) Strict Handstand Push-ups
2 Rounds:
55% of Max Unbroken Strict Handstand Push-ups
45% of Max Unbroken Strict Handstand Push-ups
35% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

B) For Time:
400 Meter Run, 30 Wall Balls (9 kg), 30 Box Jumps (24 inch)
400 Meter Run, 21 Kettlebell Swings (24 kg), 12 Pull-Ups
400 Meter Run, 21 Kettlebell Swings (24 kg), 12 Pull-Ups
400 Meter Run, 30 Wall Balls (9 kg), 30 Box Jumps (24 inch)

C) For Time:
50 Strict Toes to Bar

Awful day today.  think all of the pulling from the floor has taken its toll. Part A went okay and I hit all numbers… just. However, with part B I had to stop. My back simply locked up on the runs and I couldn’t run.

The toes to bar went okay, sets of 10 and then 5’s to finish!

23/10/17

A) 2 Rounds:
45% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

B) For Time:
15-12-9
Calorie Row
Power Snatch (42.5 kg)

directly into…

15-12-9
Calorie Bike
Clean and Jerks (42.5 kg)

C) Squat Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Reps @ 74%
Minute 2 – 2 Reps @ 79%
Minute 3 – 1 Rep @ 84%
Minute 4 – Rest

D) Back Squat
2 Rounds:
5 Reps @ 80%
3 Reps @ 84%
1 Rep @ 88%

Rest 2:00 between each set of squats

So much volume for a Monday!!!

Muscle ups felt really good. I focused on staying tight and keeping a smooth rhythm. Numbers were 7, 5, 3.

The two workouts combined as one really burnt my back out. It took around 12 minutes which was slow, the barbell movements didn’t feel right today. I tried to keep touch and go sets as this is a weakness of mine. This meant my time was slower but I got more quality practice in!

After all of that the snatches and squats felt heavy. I hit all percentages – 82.5/87.5/92.5 kg for the snatch and 140/147.5/155 kg for the squats.

21/10/17

Han’s birthday today!!! No training, just all the cake and food at El Gato Negro

20/10/17

A) Deadlift
On the Minute x 7
3 Deadlifts
Build each set

B) 4 Rounds For Time:
21 Deadlifts (62.5 kg)
15 Box Jump Overs (24 Inch)
9 Push Jerks (62.5 kg)

C) On the 2:00 x 5 (10 Minutes)
25/18 Calorie Row
Any time remaining in interval: Max Wallballs (9kg)

Big weakness day for me today!!!

Deadlifts I was happy to build to 175kg over the 7 minutes. Pulling from the floor is a huge weakness of mine that is taking time to get back!!!

The first workout was a leg burner, but the second, well, the second was Open bad! If you get a chance give this one a go, it’s seriously bad!!!

19/10/17

Every 4 Minutes: Run 600m x 5 Rounds

18/10/17

A) 2 Rounds:
400m Run
21/15 Calorie Bike
12 Squat Cleans (62.5 kg)

B) Barbell Cycling
2 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks

All @ 82.5 kg
Rest 2:00

C) Double Under Practice
AMRAP 2:
Double Under’s

So, today was a tough one! I like the days when it’s a case of workout into workout, they really test you. Part A took me 8 minutes and it got quite gassy – Metal taste in the mouth!!! As for Part B, well this was much slower and I tried to focus on cycling which meant bigger sets but a bit more rest. Practicing and not competing.

Finally, I hit a lifetime goal of 200 unbroken double under’s!!! It took 1:58, and well, the last 2 seconds I just let fly ha ha

17/10/17

A) Strict Handstand Push-ups
2 Rounds:
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

B)
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes 
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes 
AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

C) 3 Rounds For Quality:
21 Calorie Ski Erg
15 Med-ball GHD Sit-Ups (9 kg)
9 Glute Ham Raises

If I was to take anything away form today it’s that doing anything for quality hurts!!! I mean, pushing on an AMRAP is tough, but quality GHD sit ups with a 9kg medicine ball is pain!

A really fun day of training today which was tough all around.

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

5×1 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
4×14 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) 1 Minute of each movement

Wallballs (10 kg)
Sumo Deadlift High Pulls (35 kg)
Box Jumps (20  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 🙂

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