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

[Collin O'Neill]

Power Snatch:

125 x 2
130 x 1
135 x 1,1

Overhead Squat:

105 x 5
125 x 5
135 x 5

12 round tabata:

1 arm KB swing -45lbs alternating arms
Knees to elbows

16 round tabata heavy bag work

[Collin O'Neill]

Thursdy 8/19:

Front Squat:

195 x 5
225 x 5
255 x 5

Deadlift:

290 x 5
335 x 5
375 x 5

Friday 8/20

Back Squat:

240 x 5
275 x 5
315 x 5

16 round tabata:

Pullups
Situps
Double Unders
Back Extensions

14 round tabata on heavy bag

[Collin O'Neill]

Monday 8/23:

Back Squat:

260 x 3
295 x 3
335 x 3

Press:

105 x 3
120 x 3
135 x 3

15 round tabata:

Pullups
Ab wheel rollouts
Pushups

15 round tabata on heavy bag

[Collin O'Neill]

Snatch:

120 x 2
135 x 4

Overhead Squat:

120 x 3
135 x 3
150 x 3

Had a hard time keeping stable on the last two sets. I don't think I was setting my shoulders and arms properly before trying to squat.

19 round tabata:

Jumprope
Kroc rows 70lbs
Squat
Back extensions

15 round tabata on heavy bag

[Collin O'Neill]

Thursday 8/26:

25 round tabta at home:

L-pullups (quickly degraded into trying to get at least five)
Shadow boxing
Frog jumps


Friday 8/27:

Squat:

260 x 3
295 x 3
335 x 3

Deadlift:

315 x 3
355 x 3
405 x 3

[Collin O'Neill]

Squat:

275 x 5
315 x 3
350 x 1 (Personal record!)

Press:

115 x 5
130 x 3
140 x 1

25 round tabata:

Heavy bag work
Jump rope
Leg raises

Notes:

Squats felt great. Even the 350, though it needed some effort, went up alright!

Press is weak. I should have been able to do that in my sleep after dialing back on my "max". I need to start doing much more supplemental shoulder work, and maybe pressing twice a week.

Got some new bag gloves today. They fit well, and once I break them in will be great. I didn't use the wraps I bought, and while I didn't hurt anything today, I will be using them in the future. These gloves aren't as substantial as my sparring gloves (where I should still be using wraps) and it will be easier to roll my wrist.

[Collin O'Neill]

Power Snatch:

125 x 2
130 x 1
135 x 1,1,1

Overhead Squat:

125 x 5
135 x 3
150 x 1

20 rounds of tabata intervals:

18" box jumps holding 90lbs
Pushups
GHSUs
BEs

20 round tabata intervals on heavy bag

[Collin O'Neill]

Just some random thoughts I wanted to get down:

I am thinking about ditching the overhead squat. I don't like it too much, and dont know that I am getting much benefit from it. It is most likely a form issue. It seems I never know what to do with my shoulders in terms of shrugging them up or not. I can switch it out with bench press (which I used to inconsistently do along side it). Problem there is I only have spotters at my gym certain days of the week.

To start clean and jerking again or to not? That is the question.

I am liking where my cardio is right now. I want to continue making gains there. Is it time to start thinking about adding some low and slow work after/with the HIIT I am doing now? I am up to 20 mins on HIIT between assistance work and bag work.

I need to do more shoulder work, as my press is suffering. I can make Fridays a mirror of my Mondays, and add press alongside the back squats I was doing then.

Actually starting to work more consistently on my handstands and front levers would probably be a good thing.

Turkish getups on Thursday and farmer's walks on Tuesday sound like nice additions.

Shrugs on Thursday sound even better

[Collin O'Neill]

Front Squat:

225 x 5
255 x 3
285 x 1

Deadlift:

335 x 5
375 x 3
420 x 1

Weighted Pullups:

45lbs x 5
45lbs x 3
45lbs x 1,1,1

[Collin O'Neill]

Squat:

275 x 5
315 x 3
350 x 1 (Personal record!)

Press:

115 x 5
130 x 3
140 x 1

15 round tabata:

80lb rows
Jump rope
45lb kb side bends

12 round tabta on heavy bag