WOD-workout of the day.

Status
Not open for further replies.
2 week break with two fairly intense physio sessions on a badly injured shoulder. Did a light weight high rep all over body workout today and touch wood all clear to go. Very frustrating injury.

Part of getting old and probably guilty of over training :(. Lesson learned.

If anybody needs a physio recommendation PM me - the mans a magician.
 


Chest press
Lat pulldown (close grip)
Shoulder press
DB bent over rows
DB overhead tri extensions
Hammer curls
Incline DB bench
Shrugs
Side bends
 
Back training properly tomorrow, all this football has knocked my training BIGTIME.

3 weeks til I go to brazil. Time to lift heavy and run hard !

Filthy 50 to get back on it

A CrossFit staple, the Filthy 50 is a brutal series of taxing exercises that’s likely to seem endless if you’ve never done it before. The circuit includes 50 repetitions of 10 different exercises, all done as quickly as possible. Do 50 Box Jumps with a 24-inch box, 50 jumping pull-ups (or regular, if you’re crazy), 50 kettle bell swings, 50 walking lunge steps, 50 knees to elbows, 50 push press of 45-pounds, 50 back extensions, 50 wallballs using a 20-pound ball, 50 burpees (dropping all the way to the floor), 50 double unders.
 
5 minutes rowing to warm up

Supersets:
Squats / single leg calf raises
DB bent over rows / DB overhead triceps extensions
DB concentration curls / incline DB bench press
Deadlifts / DB side bends

Weighted sit-ups

DB shoulder press

I was going to stay and do 20 minutes cardio but I'll be doing a fair bit of walking later on so decided to give it a miss.
 
Mixed it up a bit, and will continue this for 3 weeks for a change.

All Supersets, heavy weight x 8 reps, lighter weight x 12 reps x 3 sets.

Leg Press
Calf Press
Leg Extension
Squat
Jump Squats at the end.

5 minute break - felt sick, must ave looked lie a bag of shit.

Tricep Pulldown
Bicep Curl
Hammers.

Enjoyed it.
 
Squats which I think looked like: 3x5, 2x3, 5x1
Rack pulls: 3x6
Glute hams: 4x10-12
Rope crunches: 4x10-12
 
San Domenico said:
What kind of weight do you Squat 5x1?
Click to expand...

The 5x1 are all different weights, I work up to a max weight for that session. But I may do one squat variation once every few months.

So, for example:

Week 1 - Low bar prefered width stance
Week 2 - High bar narrow stance
Week 3 - Front squat
Week 4 - Sumo deadlift
Week 5 - Conventional deadlift
Week 6 - Box squat with chains
Week 7 - Reverse band good mornings
Week 8 - Low bar wide stance with chains
Week 9 - Rack pull
Week 10 - Sumo deads with chains

and so on
 
Kettlebells this morning since I didn't fancy heading out anywhere in the rain..

Figure of 8 x 30
Halo x 24
Single arm swing x 26 each arm
Bent over row x 15 each arm
Single arm snatch & press x 12 each arm
Weighted sit-ups with a pause halfway x 15
Squat jerks x 26
Full swing (both hands) x 30
Around the body pass x 15 each way
Saxon press x 14
Crush curl x 14

x 3

Good start to the day.
 
Sumo deads (not sure on sets, maybe 4-5 x 1)
Good mornings: 3x6
Front squats: 2x8
Glute-ham raises: 3x10
 
On a 24 hour fast today, ends at 7pm.


Did lyle McDonald's stubborn fat solution protocol 2.0 this morning, lasted 50 mins.

Followed a 4 mile steady state run


Just finished 20 mins of tabbatta box jumps and treadmill hill supersets.


Weights tonight at 6pm.

Heavy

Bench 3x3 superset with weighted heaves 3x3

Looking forward to a feast tonight !!
 
10k cycle (although this is just me getting to and from the gym so doesn't really count).

Seated leg press. 2x12 warm up sets, then set to failure.

Leg extensions, as above.

Calf raises. 3x12

Jumping onto a raised platform with a body bag on my back, from a squatting position, no idea if this exercise has a catchy name, if someone knows it'd be great if they could tell me.
4X20

Plank push ups when I finish that. 3x12

Kettlebell swings. 3x12

Russian twists. 3x12
 
Bench press, incline db press, fly, shoulder press, lat pulldowns, seated row, weighted tricep dips.

Weighted incline crunches, russian twists, kettlebell swings.
 
I found this the other dayhere when I was googling for crossfit/kettlebell.

Basically 26 different excersises I've done two days and proper achy.
 
Usually don't decide my sessions fully until I get to the gym, but tomorrow will be:

Pause squats w/ chains - Work up to 3RM
Rack pulls - 3x6
Glute-ham raises - 4x10
Crunches - 4x8

Might add more, depends how I feel.
 
Football pitch ton up (ton down really)

100 press ups sprint length of pitch. Recovery jog back to goal line, 90 press ups, sprint.....80....sprint and so on down to 10 press ups and a sprint.

50 parallel bar dips, 50 box jumps, 40 and 40, 30 and 30.....down to 10 and 10.

5km easy run home.
 
Status
Not open for further replies.

Back
Top