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Workout for 29 October 2014, Wednesday
WOD at Humboldt Crossfit
*On "off" Crossfit days, been doing 30 minute bodybuilding sessions at the regular gym.
A. Three or Four sets of Sumo Deadlift x 6-8 reps @30x1 rest 20 seconds Unbroken KB Swing x 20 reps rest 2 minutes
B. Three Rounds for time of Deadlift x 10 (225/155#) Pull-Up x 15 Double Under x 50 reps
Workout for 27 October 2014, Monday
WOD at Humboldt Crossfit
5x
Squat Clean to
Front Squat to
Thruster to
Front Squat to
Push Jerk
Then
1000 meter row
straight to
100 Push Presses
with 5 burpees in between rests
Workout for 22 October 2014, Wednesday
At Humboldt Crossfit :)
RX1 A. EMOTM for 12 minutes of Head Cutters x 5 reps Building in weight (grab the KB you normally use, and the next size up!)
B. Three rounds of Infinity Ladder AMRAP in 4 minutes of Goblet Squat x 2 KB Swing x 2 Ring Row x 2 rest 4 minutes (start with 2 of each, and increase by 2 reps each round... 2 squats, 2 swings, 2 rows, 4 squats, 4 swings, 4 rows, 6, 6, 6, etc....)
Workout for 21 October 2014, Tuesday
Crossfit Workout at Humboldt Crossfit
RX2
A. Five sets of Deadlift x 3 reps rest 2 -3 minutes between sets
B. For Time Row 1000m KB Swing x 50 reps Box Jump x 40 reps Deadlift x 30 reps (225/155#) Run 800m
Workout for 26 September 2014, Friday
Slowly starting to get back into a normal routine, Mixing strength training, olympic lifting, and bodybuilding.
Today LEGS
Back Squats paired with equal, extra slow reps Toes-to-Barbell 185lb (84kg)
4X8
Front Squats paired with equal, extra slow reps Toes-to-Barbell 125lb (~57kg)
4X8
SuperSet
Lying Hamstring Curls 90lb (41kg)
4X10
Abductor Machine 120lb (~54kg)
4X10
Seated Calf-raises 90lb (41kg)
4X10
Side Lunges 50lb (~23kg)
4X10 each side
Workout for 22 September 2014, Monday
German Volume Training Day 25: Chest
Last Day of GVT
Incline Dumbbell Press with 55lb (25kg) dumbbells
10X10
Weighted Dips with 16kg (35lb) kettlebell
3X10
Standing Cable Flyes with 22.5lb (10kg)
3X10
Now back to strength training
Workout for 20 September 2014, Saturday
German Volume Training Day 24: Back
Took a week off, two more days of GVT then back to strength training.
Deadlifts with 185lb (84kg)
5X10
Bent-over Rows with 135lb (61kg)
5X10
Reverse Grip Bent-over Rows with 135lb (61kg)
5X10
Workout for 15 September 2014, Monday
German Volume Training Day 23: Upper Chest
Incline Dumbbell Press with 55lb (25kg) dumbbells
10X10
Flat bench Reverse-grip Dumbbell Press with 35lb (16kg) dumbbells
10X10
EZ-bar Reverse Curls with 55lb (25kg)
5X10
