Biotest

Thib's Crossfit Training


#21

day 3 week 1 - 7/17/15

a. work to 3rm power snatch - 165 (shoulder and bicep bugging me)

b. work to 3rm power clean - 215

c. practice with back-roll to support on rings - i WILL get these sooner or later

d. 4 rounds
:45 sec airdyne
:15 sec rest
:30 max 30# wall ball to 10’ (15 reps on the dot every round)
:90 sec rest


#22

day 4 week 1 - 7/18/15

a. work to 3rm push jerk - up to 225 (right shoulder still tweaked)

b. front squat 8x3
1&2. 5 sec eccentric + normal concentric
3&4. 3 pauses of 2 sec during eccentric + normal concentric
5&6. 6 sec pause in bottom position
7&8. normal, but heavy x 265#

every 90 seconds for 9 mins (6 rounds)
1 strict ring muscle up
3 8" kipping deficit HSPU
6 pistol stick jumpover 18"
9 double kb snatch w/ 36# kbs

Met up with some friends later in the day and did an EMOM

5 rounds (20 mins)

  1. 20-25 cal row
  2. 12-15 burpee box jump over 24"
  3. 6-8 clean and jerk 135#
  4. 20 wall ball to 10’ target 20#

#23

Sunday 7/19/15 - active recovery day

4 rounds
150m open ocean swim
15 OHS with log i found on the beach (prob only about 45#"
150m run
15 burpee


#24

week 2 day 1- 7/20/15

A) Gymnastic Strength Sprint
1-2-3-4-3-2-1
Strict Muscle ups
Plate GHD sit-ups (45/25)
total time : 6:05

B) Clean + Front squat + Power jerk + Split jerk
1+1+1+1 work up to the max for the complex
–> up to 225#

C) Back Squat (8 Sets of 3 Reps)
Sets 1-2 = 5 sec Eccentric + normal concentric
Sets 3-4 = 3 pauses of 2 sec during eccentric + normal concentric
Sets 5-6 = 6 sec pause bottom position
Sets 7-8 = normal, but heavy - both sets at 315#


#25

week 2 day 2 - 7/21/15

A) 3 ROUNDS FOR TIME
1 Weighted Strict Pull up (Max Effort, heaviest weight possible)

  • 30 sec Rest -
    Long Set of Chest to bar Pull ups (not a max rep effort, 90%)
    Rest = as needed
    70# pull-up x 10 kipping c2b

B) Power clean 5 sec pause below knees + push press
4 x 1+3 (4 sets with the same weight) --> 165#

C) 1/2 squat clean 2 sec pause at reception + squat clean 2 sec pause in bottom + front squat 2 pauses (pause at 1/2 squat position, pause in thbe bottom)
4x 1+1+1+1 (4 sets with the same weight) --> 185#

Clean grip DEFICIT deadlit NO HOOK GRIPâ?¦ SLOW REPS
4 x 3 go up in5 sec go down in 5 sec NEVER TOUCH THE GROUND. Same weight for all 4 sets --> 185#

C) Military Press (8 Sets of 3 Reps)
Sets 1-2 = 5 sec Eccentric + normal concentric
Sets 3-4 = 3 pauses of 2 sec during eccentric + normal concentric
Sets 5-6 = 6 sec pause bottom position (1" above shoulders)
Sets 7-8 = normal, but heavy --> both sets at 155, 2 set was a big struggle


#26

so right now i am in police academy. as such, everyday i do a military-style PT session that usually entails a 3+ mile run and a number of push-ups, sit-sup, body weight squats, crunches, etc. being that it is summer here on the east coast it is also typically VERY hot when i am doing these session. this is the reason why i have been forgoing the majority of metcons this week. next week will be much the same and then i should be back to training as normal.

this weekend (fri/sat/sun) i will make sure to get in 2-3 metcons.


#27

@CT - really liking these 8x3 sets, for example:

Military Press (8 Sets of 3 Reps)
Sets 1-2 = 5 sec Eccentric + normal concentric
Sets 3-4 = 3 pauses of 2 sec during eccentric + normal concentric
Sets 5-6 = 6 sec pause bottom position (1" above shoulders)
Sets 7-8 = normal, but heavy

my question is, are these something you would do for a set period of time (for example 4-6 weeks) trying to increase weight week to week? or is this just and example of something you would work in for just one week?

any more “sample” training sessions/days/weeks you would be willing to share would be immensely appreciated.

have you ever considered doing any online coaching? that would be very interesting.


#28

Saturday oct 24

3 sets
A1. Strict deficit hspu 6"
30 seconds rest
A2. Kipling hspu x 5,7,8rep

Emom for 6 mins
2 full snatch 6x2 @ 70% (135) - 3 misses :frowning:

Memo for 6 mins
2 full c&j 6x2 @ 70% (185) - no misses

2 EMOM
Front squat 5x3 @ 80% (265)


#29

Sunday oct 25

Am session-----------------------

A. 50 strict hspu for time: 9:22

  • these are a huge weakness for me. Going to look to do this every week or 2

B. 6 rounds for time

10 cal assault bike
20 burlesque (rounds 1-3)
-OR-
20 pistols (rounds 4-6)
10 cal assault bike
-2min rest-

Time- 22:33

C. Every 2 mins max paralett L-sit hold

  • all rounds :20-:25 seconds

PM session------------------

D. Bench press (8 Sets of 3 Reps)
Sets 1-2 = 5 sec Eccentric + normal concentric 185# and 195
Sets 3-4 = 3 pauses of 2 sec during eccentric + normal concentric 205#
Sets 5-6 = 6 sec pause bottom position (1" above shoulders) 215#
Sets 7-8 = normal, but heavy 235#

E. BB front rack step ups 95%-24"
4x8 per leg

F. Max distance overhead db carry
90yards L / 90yards R

G. Standing calf raises 3x10


#30

monday oct 26

3 rounds
A1. Weighted strict muscle up #10
-30 sex rest—
A2. Kipling muscle up - 3 reps

  • didn’t feel great. Haven’t done these in a while. Looking to make a big improvement for next week.

a. work to 3rm power snatch - 165

b. work to 3rm power clean - 215

c. deadlift 5x3 @ 80% (405)


#31

monday oct 26

---------AM session---------

3 rounds
A1. Weighted strict muscle up #10
-30 sex rest—
A2. Kipling muscle up - 3 reps

  • didn’t feel great. Haven’t done these in a while. Looking to make a big improvement for next week.

a. work to 3rm power snatch - 165

b. work to 3rm power clean - 215

c. deadlift 5x3 @ 80% (405)

--------PM session--------

5 rounds
:45 max cal assault bike
:20 rest
15 wall ball #30
1:30 rest

3x12-15 GHD hip ext
3x20 GHDSU


#32

Tuesday October 27

A1. Max weight strict pull-up - 80#
30 seconds rest
A2. Kipling pull up - 18,15,15

B. Work up to 3rm jerk - 215# had more in the tank but taking it slow on my shoulder

C. 100 strict overhead press with 1 second pause at the top of every rep 45#

D. Max distance suitcase carry 88#kb
L-150yrds
R-150yrds


#33

Quick question Moose, I don’t see much/any talk about your nutrition or supplement approach. What do you do on that front? And are you using anything like Micro-PA, Mag-10, or Plazma?


#34

@chris_colucci

i ALWAYS start with a Brain Candy and do at least 2 scoops of Plazma peri-workout, sometimes 3. I also get 4 scoops of MAG-10 in pretty frequently, probably 5 or 6 or seven days a week. I’ve found MAG-10 works best for me taken right before bed, I like to get a whole food meal in post-workout. I also take 4 Flameout every day with breakfast.

I recently started a new job and took a bit of a pay cut so I haven’t been able to afford Micro-PA or Indigo-3G for about 6 months now. If I could, I would be using Micro-3G, love that stuff. But per CT’s recommendation, whatever I can afford to spend goes towards “Plazma Plazma and more Plazma”


#35

Thursday oct 29

A. @ 100% 1rm strict press accumulate 2 min overhead hold
-completed in 3 mins @ 185#

B. 3x10 1-arm high pull @ 45#

C.
30 cal row
25 burpee over bar
20 toe to bar
15 deadlift 275#
20 ttb
25 burpee over bar
30 cal row
11:24

Felt horrible. Didn’t have it tonight. Was supposed to 2 a second round at the 15 min mark but just didn’t have it.

D. Plank/push-up position weighted w/ 45# plate on back
1 min on/1 min off - 3 rounds. Done. Harder than expected.


#36

Friday oct 30

A. 8x2 snatch EMOM @ 135#
Missed 2 snatches. Did 10 rounds instead.

B. 8x2 clean and jerk EMOM @ 185#
Done. No misses.

C. Front squat: 5x4 @265

D. Zercher squat
2x8 @ 155#
2x6 @ 175#

E. 21-15-9
Clean and jerk
Hspu
9:25


#37

Saturday Oct 31

A. - 3 rounds
Row- max calories in 60 seconds
Rest 30 seconds
Wall ball 20# -max reps in 60 seconds
Rest 30 seconds
Kb swing 70# - max reps in 60 seconds
Rest 30 seconds
Box jump 30"- max reps 60 seconds
Rest 30 seconds
Wall walks - max reps in 60 seconds
Rest 30 seconds
Assault bike- max cals in 60 seconds
Rest 30 seconds

313 reps total

  • would like to revisit this workout for 6 rounds

#38

Sunday nov 1

------am session------
A. 2rm power snatch 175# easy. Got 1 at 185 so close on number 2

B. 2rm power clean 235#. Got 1 and a questionable second at 245

C. 5x4 @ 405

-------pm session------

D. 21,18,15,12,9,6,3
1.Prowler push down and back 100# (50yrd high handles/50yards low handles)
2. Hang muscle snatch 75#
3. Double unders
4. Deadlift 185#
5. Burpee

E. Accessory

  • 60 seconds ghd supine plank 1min on /2min off (3 sets)
  • bicep curl 3x8-10
  • standing calf machine 3x10 (stretch @ bottom squeeze top)

#39

Monday nov 2

A. 2rm power jerk 225#
Really having trouble locking out elbows without a press out when things start to get heavy for me. Have to work on this.

B. 5tft
3 rope climb
10 t2b
21 overhead walking lunges 45# plate
30 cal assault bike
Time- 24:something

Thankful tomorrow is a rest day. I need it.


#40

Thursday nov 5

A. 10x2 snatch emom @ 135#
No misses

B. 10x3 c&j EMOM @ 185#
1 miss

C. Shoulder rehab/prehab

Tired today. Coming off 3 nights of work