Gant's workout log

[Gant Grimes]

I can't take credit for breaking the sandbag. It was a duct tape seam.

1) Cindy
21 rounds
Ouch! I was a sad sack coming in from Linda and the Fifty, but damn...I wanted 26 rounds but fell off pace 9 minutes in. It cost me the rest of the way. Very disappointing.

2) 30 TGUs for time, 16 kg KB, alternating
8:43
I'm still sharpening technique. The last 10 were better/faster than the first 10.

3) OHS situps, 2x8 kg KBs
3 sets x 10

[Gant Grimes]

2 hours Judo/BJJ. Got ass kicked.

Tabata pullups
14, 11, 8, 8, 8, 9

[Gant Grimes]

Hyper-extended elbow last night. Can't press.

Today

1) squats
120x3x5
Legs very sore. Kept the weight here.

2) pullups
55x3x5

That's it. Feels weird.

[Derek Simonds]

Don't miss the last post I made in Leo's log. We have to get together while you are in FL!

[Gant Grimes]

Last Tuesday: DB Fran in a hotel (at what felt like 5:30 am due to time change and move to ET).

6:31
45 lb. DBs

Sucked.

[Gant Grimes]

New 12-week project starts today. Focus is strength, explosive strength/power, gymnastics, and Tabata. Metcons will be short, intense, and complementary to the daily workouts.

Mon: gymnastics skill, OLY work, Tabata, metcon
Tues: gymnastics skill, OLY work, Tabata, metcon
Wed: Starting Strength (mod), Tabata
Fri: gymnastics skill, OLY work, Tabata, metcon
Sat: Starting Strength (mod), Tabata, (optional metcon)

A few current applicable benchmarks:

Power snatch/snatch: 80 kg
Power clean/clean: 105 kg
Hang clean: 95x3
Jerk: 105 kg
Push jerk: 85x5

Back squat: 120x5
Front squat: 85x5
OHS: 52.5x5
Deadlift:160x5 or 170x3
Pullup: 60# x 5
Press: 80 (WTF?)
Push press: 82.5x3
Bench: 285 (November)
CFT: 858# (January. Probably low 9s currently)

Linda: 34:13
Filthy Fifty: 24:11
Cindy: 21 (WTF?)
Lynne: 201
Helen: 8:54 (November)
Grace: 4:34
Angie: 15:24 (December)
30 MUs: 7:51
Fran: ~4:45 (WTF?)

[Gant Grimes]

17 hour fast
weight: 187.5 lbs. (lost some due to travel)
waist (for MOD purposes): 34 3/8

1) Handstand holds (vs. wall)
40 sec, 40 sec, 25 sec
Tried some freestanding ones after.

2) Power snatch
50x3x6 reps
Started light. Back is a little sore after the weekend and elbow still hurts.

3) Hang cleans
80x3x2 reps
Timing was off from rest. Last sets were better than first.

4) OHS
40x3x5
These will follow a linear progression scheme, too. Started light. Add 5 kg next time.

5) Tabata pushups
23, 17, 11, 10, 9, 7
Shoulders were begging for mercy by this point.

6) WOD
3 rounds of:
* 10 KB jerks, 16 kg x 2
* 10 overhead situps, 12 kg KB x 2
3:51
Shoulders are now nonexistent.

This was a pleasant workout to kick off the new cycle.

[Gant Grimes]

16 hour fast

1) bent-arm planche on parallettes
3x10 sec

2) 3 position snatch
45x3 setsx(1+1+1)
Perhaps a little heavy since I was trying to catch this in full snatch squat. It's been awhile since I've done these.

3) muscle clean + tall clean
45x5x(1+1)
Light for muscle clean. Nice for a shrug-only tall clean.

4) clean grip OHS
35x3x5
Wow. First time to do these. This is a nice treat for sore, crappy, inflexible shoulders.

5) WOD
50 burpees for time
3:19

[Gant Grimes]

No fast (since last night's workout was at 11 pm and today's was at noon)

1) BS
255#x3x5 reps

2) BP
225#x3x5

3) DL
355#x1x5

4) Chins
60#x3x5

5) Tab pullups
12, 11, 11, 10, 9, 8
Need to revive the old frog-kick kip or learn AFT's. This one is way too slow.

6) Tab situp (anchored bench)
16, 14, 13, 10, 9, 9

Next: add 5 pounds to everything except chins (add 2.5).

-----
Thursday: rest day, 16 hour fast

[Derek Simonds]

Next week I am starting something similar to you. 2 days full body, 2 days O/Lifts and gymnastics, 1 day sprints. I will finish my O/Lift days with some short met-con and work the Rutman mile twice a week. Should be a fun 4 weeks.