I'm one week away from finals and still on the workout grind. Yesterday I competed in the VIKING GAMES and my partner I and I got two second place finished in max pulls and max push ups. The first even was a dead lift ladder up to 495 pounds so we didn't do so hot on that one.
My schedule
Monday: Crossfit, Chest, and Back
Tuesday: Olympic Lifting and Ams
Wednesday: Crossfit and Legs
Thursday: Olympic Lifting and Chest
Friday: Crossfit
Saturday: Crossfit and Legs
May 31, 2015
May 28, 2015
Thursday, May 28, 2015 from CGB
AM
Bio Energizer Warm Up: breathe from your stomach, one minute per movement
- back bend
- front bend
- shake it out
- balance reach
- deep squat
- roll back
- scorpion
- grounding
PM
Bio Energizer Warm Up
Deadlift: 6 x 6
Calen: 265#
I could probably go a little heavier. This was the heaviest workout I've done. My hands and core were struggling most. It was sick!
4 Rounds: not timed
- 10 halo slashes per side w/ 45# plate
- 10 pull ups
- 10 goblet squats w/ 55#
Wow that was hard. Halos were hardest by far. All was unbroken. Never even hang rested on pull ups. Good stuff great.
Bio Energizer Warm Up: breathe from your stomach, one minute per movement
- back bend
- front bend
- shake it out
- balance reach
- deep squat
- roll back
- scorpion
- grounding
PM
Bio Energizer Warm Up
Deadlift: 6 x 6
Calen: 265#
I could probably go a little heavier. This was the heaviest workout I've done. My hands and core were struggling most. It was sick!
4 Rounds: not timed
- 10 halo slashes per side w/ 45# plate
- 10 pull ups
- 10 goblet squats w/ 55#
Wow that was hard. Halos were hardest by far. All was unbroken. Never even hang rested on pull ups. Good stuff great.
May 26, 2015
Tuesday, May 26, 2015 from CGB
Bio Energizer Warm Up: breathe from your stomach, one minute per movement
- back bend
- front bend
- shake it out
- balance reach
- deep squat
- roll back
- scorpion
- grounding
Bench: 10 x 5 @ body weight
Calen: 165#
Britt: 180#
Cam: 200#
I've lost weight this past month, living at my parents house. It's too bad.
4 Rounds: not timed
- 15 reverse push ups w/ rings
- 10 GHD sit ups w/ weight
- 10 pull ups (varied type)
Calen, Britt: 30# for 1 and 2, 20# for 3 and 4
Cam: 3 Rounds, same weight
- back bend
- front bend
- shake it out
- balance reach
- deep squat
- roll back
- scorpion
- grounding
Bench: 10 x 5 @ body weight
Calen: 165#
Britt: 180#
Cam: 200#
I've lost weight this past month, living at my parents house. It's too bad.
4 Rounds: not timed
- 15 reverse push ups w/ rings
- 10 GHD sit ups w/ weight
- 10 pull ups (varied type)
Calen, Britt: 30# for 1 and 2, 20# for 3 and 4
Cam: 3 Rounds, same weight
May 18, 2015
Monday, May 18, 2014 from CGB
Bio Energizer Warm Up: breathe from your stomach, one minute per movement
- back bend
- front bend
- shake it out
- balance reach
- deep squat
- roll back
- scorpion
- grounding
This is from Elliott Hulse. His video explanation of the movements is below. I love this warm up. It feels awesome.
Deadlift: 10 x 10
Calen: 215#
Britton: 185#
Cam: 195# (7 sets)
My hands were dominated during the last few reps of the 9th and 10th sets. I didn't use chalk. The 5 x 15 deadlift at 225# (from April 30th) was harder on my legs and back, but this one was harder on my hands. I used chalk for the 5 x 15, though.
- back bend
- front bend
- shake it out
- balance reach
- deep squat
- roll back
- scorpion
- grounding
This is from Elliott Hulse. His video explanation of the movements is below. I love this warm up. It feels awesome.
Deadlift: 10 x 10
Calen: 215#
Britton: 185#
Cam: 195# (7 sets)
My hands were dominated during the last few reps of the 9th and 10th sets. I didn't use chalk. The 5 x 15 deadlift at 225# (from April 30th) was harder on my legs and back, but this one was harder on my hands. I used chalk for the 5 x 15, though.
May 17, 2015
Family Trip, May 15-16, 2015 from CGB
I went to Moab, Utah for the weekend. Mountain biking and hiking were the main events
Friday, May 15, 2015:
Mountain bike:
- 9.5 miles on EKG trails (North of Moab near mile marker 148)
Saturday, May 16, 2015:
Mountain bike:
- 6 miles on Slick Rock trail
- 5.5 miles on Monitor and Merrimac (North of Moab near mile marker 141)
Hike:
- 3 miles to Delicate Arch (there and back)
Friday, May 15, 2015:
Mountain bike:
- 9.5 miles on EKG trails (North of Moab near mile marker 148)
Saturday, May 16, 2015:
Mountain bike:
- 6 miles on Slick Rock trail
- 5.5 miles on Monitor and Merrimac (North of Moab near mile marker 141)
Hike:
- 3 miles to Delicate Arch (there and back)
May 14, 2015
May 14th, 2015 from up north
8:00 pm
Strict Press: 5 - 5 - 5 - 3 - 2 - 1
Josh: 95 - 95 - 115 - 115 - 125 - 135 - 135
Power Snatch: 2 pulls + 1 pw. snatch
7 x 3
Josh: 95 - 95 - 115 - 115 - 115 - 135 - 135
Strict Press: 5 - 5 - 5 - 3 - 2 - 1
Josh: 95 - 95 - 115 - 115 - 125 - 135 - 135
Power Snatch: 2 pulls + 1 pw. snatch
7 x 3
Josh: 95 - 95 - 115 - 115 - 115 - 135 - 135
May 13, 2015
May 12, 2015
Tuesday, May 12, 2015 from CGB
Strength: cleans
Calen: various reps up to 225#
5 Rounds: not timed
- 20 pull ups
Calen: 20 - 20 - 20 - 13-3-4 - 10-3-3-4
10 RFT:
- 15 KB swings with 45#
- 15 push ups
Calen: 18:49
Calen: various reps up to 225#
5 Rounds: not timed
- 20 pull ups
Calen: 20 - 20 - 20 - 13-3-4 - 10-3-3-4
10 RFT:
- 15 KB swings with 45#
- 15 push ups
Calen: 18:49
Tuesday, May 12th, 2015 JTB
8:00 am - 1:00 pm
- Squat Clean
- Squat Snatch
- Spilt Jerk
-Power Cleans
Arms
May 11, 2015
Monday, May 11, 2015 from CGB
Strength: strict press
Calen: 45 (10) - 85 (10) - 105 (6) - 105 (6) - 105 (6) - 105 (6) - 125 (1)
I am not feeling too awesome on these right now, but I needed to do something after being gone so long.
Calen: 45 (10) - 85 (10) - 105 (6) - 105 (6) - 105 (6) - 105 (6) - 125 (1)
I am not feeling too awesome on these right now, but I needed to do something after being gone so long.
Family Trip, May 3-10, 2015 from CGB
I was out of town, on a family trip, for the past week. I did some workouts, and they were pretty good. However, I only did three.
Monday, May 4, 2015
Pull ups:
- 12 x 12 assorted types
Everything was unbroken, but the last 2 reps. Lame. The metal got really slippery on the machine and I couldn't hold on. Annoying. It was pretty hard.
Dumbbell Bench Press:
- 6 x 12
Calen: 45 - 50 - 55 - 60 - 60 - 60
Friday, May 8, 2015
5 Rounds: not timed
- 10 pull ups
- 10 dips
Unbroken, but not super easy
5 Rounds: not timed
- 20 push ups
- 20 med ball sit ups
Hard. Push ups = suck.
Saturday, May 9, 2015
Push Ups:
- 20 - 20 - 24 - 24 - 20 - 20 - 22 - 50
Very very tough. I rested roughly 45 seconds between rounds. It was not easy. I had to rest at the top a lot.
5 Rounds: not timed
- 5 dumbbell snatch per arm (increasing weight per round)
- 10 goblet squat (match weight of snatch)
Calen: 50 - 55 - 60 - 65 - 70
The squats were never too bad, but the snatches got tough, especially as I increased weight.
Row:
- 2000 meters
Calen: 9:54
First rowing workout. MY WORD! That was so hard. First 1000m took 5:20, and I wanted to get sub 10 min. I pushed hard. My core is tired, but so is everything. Really good. Now I know a good pace.
Monday, May 4, 2015
Pull ups:
- 12 x 12 assorted types
Everything was unbroken, but the last 2 reps. Lame. The metal got really slippery on the machine and I couldn't hold on. Annoying. It was pretty hard.
Dumbbell Bench Press:
- 6 x 12
Calen: 45 - 50 - 55 - 60 - 60 - 60
Friday, May 8, 2015
5 Rounds: not timed
- 10 pull ups
- 10 dips
Unbroken, but not super easy
5 Rounds: not timed
- 20 push ups
- 20 med ball sit ups
Hard. Push ups = suck.
Saturday, May 9, 2015
Push Ups:
- 20 - 20 - 24 - 24 - 20 - 20 - 22 - 50
Very very tough. I rested roughly 45 seconds between rounds. It was not easy. I had to rest at the top a lot.
5 Rounds: not timed
- 5 dumbbell snatch per arm (increasing weight per round)
- 10 goblet squat (match weight of snatch)
Calen: 50 - 55 - 60 - 65 - 70
The squats were never too bad, but the snatches got tough, especially as I increased weight.
Row:
- 2000 meters
Calen: 9:54
First rowing workout. MY WORD! That was so hard. First 1000m took 5:20, and I wanted to get sub 10 min. I pushed hard. My core is tired, but so is everything. Really good. Now I know a good pace.
May 9, 2015
Saturday, May 9th, 2015 JTB
10:00am
Skill: 5x5
- Weighted Pull ups
- High box jumps
- Wall balls
- Slam balls
- over head throws (w/ ball)
- chest passes w/ partner
11:00am
- Squat clean
- Hang squat snatch
May 8, 2015
May 7, 2015
Thursday, May 7th, 2015 JTB
8:00 AM
Strength: Squat Snatch
- light weight high volume
Strength: Pw. Clean
- 10 rounds 2 from floor 2 from hang
Strength: Squat Snatch
- light weight high volume
Strength: Pw. Clean
- 10 rounds 2 from floor 2 from hang
May 6, 2015
Wednesday, May 6th, 2015 JTB
4:00 PM
Conditioning: 2 rounds
- 20 box jumps
- 20 thrusters
- 20 kbs
- 20 shoulder to over head
- 20 burpees
- 20 pull ups
Conditioning:
- 200 lunges
- 50 m hand stands with turns
9:00 PM
Strength: 3s and 5s Back Squat
May 5, 2015
May 4, 2015
Monday, May 4th, 2015 JTB
4:00 PM
Conditioning: 1.5 ish mile Indian run. Very hilly.
Chipper: 400 lunges
*Every two ish minutes 10 burpees*
Conditioning: 5 rounds
- 3 Min row
- 2.5 min rest
Josh: total meters about 4000 m
Conditioning: 1.5 ish mile Indian run. Very hilly.
Chipper: 400 lunges
*Every two ish minutes 10 burpees*
Conditioning: 5 rounds
- 3 Min row
- 2.5 min rest
Josh: total meters about 4000 m
May 3, 2015
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