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

[Collin O'Neill]

Snatch:

115 x 2
125 x 1
130 x 1,1

Overhead Squat:

115 x 3
130 x 3
145 x 3

Tabata:

16 rounds that were pretty ####ing unpleasant!

Pushups
Frog jumps
Pullups
Ab wheel rollouts

[Collin O'Neill]

Front Squat:

205 x 3
235 x 3
265 x 3

Deadlift:

305 x 3
350 x 3
385 x 5

Weighted pullups:

Palms away-45lbs x 5
Palms facing-45lbs x 4

Palms away-50lbs x 3
Palms facing-50lbs x 3

Palms facing-60lbs x 1,1,1

Turkish getups:

45lbs x 3 each side x 2

[Collin O'Neill]

Back squat:

250 x 3
290 x 3
325 x 3

Start at 10, and work down to 1:

Pullups
Double unders

I should have kept the DUs at 10 for the duration. Still a good one though.

[Collin O'Neill]

Monday 8/2:

Back Squat:

270 x 5
305 x 3
340 x 1

Press:

120 x 5
140 x 3 (mis-loaded, should have been 135)
150 x 1

21 round tabata hitting the heavy bag. I think I am going to start finishing my workouts with this regardless, even after doing other HIIT.

Due to travel I had to take a month and a half off of karate, and didn't like where I was in terms of cardio capacity when sparring with a couple senseis after class.

[Collin O'Neill]

Snatch:

120 x 2
130 x 1
135 x 1,1

Overhead Squat:

120 x 5
135 x 3
150 x 1

21 round tabata:

Pullups
Back extensions
Ab wheel rollouts
Box jumps -- 18" box holding 80lbs

Editors note: It was hot as Satan's nutsack today. I made a resolution that I will end most of my workouts with 5-10 min on the heavy bag, but that just wasn't happening after the above tabata in 90 degree heat and high humidity.

[Collin O'Neill]

Front Squat:

220 x 5
250 x 3
280 x 1

Deadlift:

325 x 5
370 x 3
415 x 3

I worked my way up to 325, and then let her rip. I am loving where my deadlift is right now. I am putting my max at 435 on paper, but I think it has to be higher than that.

Weighted Pullups:

45 x 3,1,1
55 x 3, 1,1
60 x 1,1,1,1,1

[Collin O'Neill]

Back Squat:

270 x 5
305 x 3
340 x 1

15 round tabata:

70lb rows, burpees, jump rope

6 round tabata:

heavy bag work

[Collin O'Neill]

Deload week.

Back Squat:

165 x 5
200 x 5
235 x 5

Press:

75 x 5
95 x 5
105 x 5

15 rounds of tabata intervals:

135lb hex-bar jumps
Situps
Pushups

11 rounds of tabata intervals on the heavy bag

[Collin O'Neill]

Back Squat:

165 x 5
200 x 5
235 x 5

5 rounds:

5 pullups
10 GHSUs
10 Double unders

5 minutes jump rope work

[Collin O'Neill]

Week 1 of new 5/3/1 cycle.

Back Squat:

240 x 5
275 x 5
315 x 5

Press:

I re-set my press max from 165 to 150, as I was stalled out pretty well and having a hard time making progress.

I will start pressing twice a week, as opposed to once.

95 x 5
110 x 5
125 x 5

25 round tabata:

135 lb goodmornings (switched to BEs when someone needed to rack halfway through)
Dips
Burpees Jumprope

12 round tabta:

Heavy bag work