Collin's workout log. CA WOD, Crossfit, etc...

[Collin O'Neill]

Hotel Workout:

Four Rounds:

L pullups x 5
Lunges with 60lbs overhead x 10
Situps x 20
Pushups x 10

Plus ten pushups for shits and giggles.

[Collin O'Neill]

6/30:

Four rounds:

60 lb box jumps -18 inch box
40 lb dumbbell hang power clean
3 turkish get ups per side 50lb dumbbell


7/2:

Back Squat:

245 x 3
280 x 3
315 x 3

Dead lift:

300 x 3
340 x 3
380 x 3

Tabata-21 rounds total

pullups, situps, 45lb one-arm KB swimgs (each arm in a row), 135lb good mornings


7/5:

Back squat:

260 x 5
300 x 3
330 x 2

Press:

120 x 5
135 x 3
150 x 1

17 round tabata:

90lb kroc rows
double unders (went to straight jump roping after a couple of rounds)
Ab wheel rollouts

7/6:

Power Snatch:

120 x 2
130 x 1
135 x 1,1

Overhead Squat:

120 x 5
135 x 3
150 x 1

21 round tabta:

Rowing (damper on 10)
Dips
Straight punches holding 10lb dumbbells in each hand


Just got a gymboss timer and I am loving it. Tabatas for the foreseeable future!

I also ordered some Rui-Wei shoes, but had to send them back to get a larger pair. Should have them by next week. I also picked up some chalk, which should help with my deadlifts using my home gyms shitty bars. Lifting with chalk and better bars at the gym I am working out at on vacation helped IMMENSELY.

[Collin O'Neill]

Thursday 7/9:

Front Squat:

220 x 5
245 x 3
275 x 1

Deadlift:

320 x 5
360 x 3
405 x 1

Finally got my chalk. It was one of the hottest, sweatiest days I have ever lifted in. When I went to pull eight plates (my white elephant) it came up from the ground like it was meant to be. No slipping FTW!

Weighted Pullups:

45lbs x 5
50lbs x 3, 3, 3

[Collin O'Neill]

Friday 7/9:


Power Snatch:

120 x 2
130 x 1
135 x 1,1

Back squat:

260 x 5
300 x 3
330 x 1

3 rounds:

10 hex bar jumps-135lbs
10 pushups
10 10 glute-ham situps

[Collin O'Neill]

Skipping the deload week this cycle, as I will be out of town almost all next week. I guess I will "deload" then, mid cycle.

Monday 7/12:

Snatch:

110 x 2
120 x 1
125 x 1,1

Back Squat:

235 x 5
270 x 5
305 x 5

Press:

110 x 5
120 x 5
140 x 2

I REALLY need to re-set my press numbers, and get a little more supplemental shoulder work in.


~10 minutes of heavy bag tabata

[Collin O'Neill]

Tuesday 7/13:

Overhead Squat:

110 x 5
125 x 5
140 x 5

It is amazing how much a little chalk helped to make this a more stable and comfortable movement.

Bench Press:

170 x 5
185 x 5
220 - wasn't feeling it. I couldn't knock out one rep, so I hung it up.

I need to focus on bench again, it is hard to find a spotter sometimes. I will lower my max by about 40lbs and work up from there

9 round tabata:

Pushups, lunges holding 30lb barbbell in each hand

3 round tabata:

Situps

7 round tabata:

Jumprope

[Collin O'Neill]

Front Squat:

190 x 5
220 x 5
250 x 5

Dead lift:

285 x 5
325 x 5
370 x 5

Weighted pullups:

45lbs x 5
50lbs x 3
60lbs x 2, 1, 1, 1

[Collin O'Neill]

Back Squat:

235 x 5
270 x 5
305 x 5

12 round tabata:

Pullups
Ab wheel rollouts
60 lb weighted box jumps, 18 inch box

[Collin O'Neill]

On the road again. Looking for a light deload week, so this morning is the first one I have worked out.

Looks like I will have to get interesting with my schedule next week as well, more travel.

23 round tabata:

situps
lunges holding 50lbs
pushups
box jumps holding 50lbs

[Collin O'Neill]

Coming off of a quasi deload week. I was out of town, sleeping too little and drinking too much.

The second I got to the gym I could tell I wasn't gunna be up to normal levels.

Back squat:

250 x 3
290 x 3
325 x 3

Press:

110 x 3
130 x 3
Had to cut it out there, I didn't have the 145 x 3 in me

Tabata x 9 rounds:

Kroc rows 75lbs
135lb good mornings