A little bit of everything

[Matt Cricchio]

Rowed for 5 minutes as a warm-up

21-15-9
95# thursters
pull-ups

8:05

messed around with double unders

[Matt Cricchio]

5 rounds

10 65# overhead squats
10 L Pull-ups
400m run

17:39

[Matt Cricchio]

"Snellen"

3 rounds
400m run
12 65# snatches
21 pull-ups

13:49

This was the first workout I did to begin training. On December 11th I did it in 19:50. I've improved by 6:01.

[Yuen Sohn]

Matt,
I haven't posted much of anything in your log thus far, but I just wanted to drop in and wish you success in your future endeavors. Good luck!!

[Matt Cricchio]

Been pretty busy for awhile. Now I have time to train. Here's the plan:


Sets x Reps notation

Monday
Back Squat 10x3 (start at 225)
Push Press 5x5 (start @ 140)
False Grip pull-Ups 5x5
Abs/Back


Tuesday
High Hang Clean 3x2(start @ 85%)
Ring Dips 10x5
LSD Run


Wednesday
DL 3x3 (start @ 240)
Weightroom based metcon
(5-10 minutes)


Thursday
OFF


Friday
Press MEx3
Clean Pulls 5x3 (start at 90% of clean 1RM)
Running-based metcon


Saturday
Sprints (1 ea.: 50M, 100M, 200M, 300M)
Front Squat 5x3 (start @ 155)
Abs/Back


Sunday
OFF

Increase weight on Back Squat and Front Squat 10# each week
Increase weight on Deadlift 15# ea week.

The LSD run could anything from several intervals of 800M - several miles

Increase weight on PushPress 5# each week. Should be setting PRs each week on the 3RM press

For the weightroom-based metcon, using movements I'm not already doing Sandbags, kettlebells, jerks, snatches, overhead squats. Medium rep range.
Abs/Back stuff in the medium rep range.

[Matt Cricchio]

3X10 1 legged DL with 60# DB. Alternated legs

3X10 ab wheel roll outs

3X5 FS 155#

Sprint 50m, 100m, 200m, 300m. Walk the distance back to start for rest.

Wow. I haven't done work like this in awhile and it showed.

Ab wheel roll outs where not on my knees but in the leaning rest position. Fell on my face once. I could not go to full extension.

FS were supposed to be 5X3 but I did not pay attention to detail. I thought my wrists were going to break but they strentched more than they ever have since I broke them. This weight felt fairly heavy to me.

Sprints were interesting. 50-100 was nothing. My legs were cooked from squats and by 200m I was fighting for power. When I got to the last 100m straight on 300m the oh shit switch was flipped.

[Matt Cricchio]

10X3 Back Squats #225

Who ever came up with this ten sets of three thing ought to be shot

5X5 Push Press #140

Felt heavy at first. I was doing a weird ballet stance for a couple trying to get it up

5X5 Pullups

Because my rings are not here yet

3X7 Good Mornings #95
3X10 side bends # 45

[Jacob Rowell]

10x3 is hell on wheels.

[Matt Cricchio]

4.5 mile run in 36min

My legs were already shredded from yesterdays squats.

10X5 bar dips

Because I am sans rings.

3X2 cleans #135.

These ended up being light power cleans due to my developing rhabdo and lack of training on a full squat clean. I am trying to learn how to pull myself under the bar to catch it in the squat.

[Matt Cricchio]

3X3 Deadlifts #240

My grip failed after one rep on the third set. I stopped and redid that set again.

3 rounds:
30 db #55 swings
30 push ups.

I don't time this kind of stuff anymore. You don't need a stopwatch to know you're putting out.