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Swimming Through Jello

Weekend Workouts

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by , January 21st, 2019 at 09:45 AM (72 Views)
Friday, 1/18/2019 CrossFit Workout

Warmup - rowing, stretching, KB warmup, barbell warmup

Strength - A) Deadlift - 135/5, 185/5, 225/5, 275/5, 295/5, 305/5, 315/5
B1) Tempo pullup (2 sec hold, 4 sec eccentric) - 35#/3, 44#/3, 53#/3
B2) Ring Pushpus - 15x3

Conditioning - With 53# KB, 3 rounds
60m 1-arm farmers carry
12 RKBS
60m 1-arm farmers carry
12 reverse lunges

4:13

Saturday, 1/19/2019

Warmup - airbike, stretching, barbell warmup

Skill - Hang Squat Clean + Thruster - 95/2+2, 115/2+2, 135/2+2, 155/2+2

Conditioning - in teams of 3, 30 min time cap, reps broken evenly (until last round when we hit the time cap but I wanted to finish)
2 rounds
24 bar facing burpees
24 hang squat cleans 95#
24 TTB
24 thrusters 95#
then 91 cal bike
2 rounds
21 bar facing burpees
21 hang squat clean 115#
21 TTB
21 thursters 115#
then 67 cal bike
2 rounds
15 bar facing burpees
15 hang squat clean 135#
15 TTB
15 thrusters 135#
then 50 cal bike

Monday, 1/21/2019 Pool Workout
Sore from Saturday workout + want to rest legs a little for meet this weekend + 15 degree high temp = no garage squats Sunday. Still tired legs Monday morning, took a bit to get into it. Just worked on getting and keeping my heart rate up on the main set - was pretty solidly in aerobic range the whole set.

5x200 3:00 start from 200 back, replace 50 free at back ea 200
6x75 sw/dr/sw 1:15 (IMO dr/sw)

2x{400 p br 3/5/7/3 by 50 5:20
300 dr 6-1-6/zipper/1-arm by 50 4:20
200 k 3:20
100 1:40}

8x25 :30 w/fins o-shooter, e-EZ
8x50 1:00 o-fast fr, e-EZ
6x25 o-start from blocks, e-EZ
//Starts still feel pretty horrific but I guess they are a bit better than last week...

100 warmdown

4450y

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Updated January 21st, 2019 at 10:55 AM by JPEnge

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