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

[Collin O'Neill]

Had two rest days on Friday and Saturday in preparation for the max lifts on Sunday. Of course, I end up slightly tweaking my hamstring in karate on Saturday. It is barely at the level of discomfort, but I don't think it is ready for heavy lifts for a day or two.

I will await the next cycle, and perhaps do some light metcons in the meantime.

I am overall very pleased with the progress I have made in my lifts, both form and technique. Though I have a long way to go, it has been a productive 5 weeks. I have noticed slight fat gain, which was not unexpected due to how much I have been eating. I did gain 15lbs, and most of that was "good" weight.

Regardless of the next cycle, I will increase my heavy bag and metcon work, while focusing on heavy lifts to keep my strength gains.

[Collin O'Neill]

Did a quick 20 min workout yesterday, basically a modified Cindy. Subbed sit-ups for squats due to the hammy problem.

I didn't keep track of how many sets I did, but for not having done many pushups in the last several weeks, I was banging them out consistently unbroken up into numbers that I usually would have to start breaking them up at. Think sets 12-18. I am pretty happy with that.

Took it easy today, did some light stretching and ran a couple of kata. I can still feel a little tenderness in the ham string when I move *just* so, nothing when I squat though, so hopefully I can continue to deload with some light work in the weight room tomorrow.

I am also trying to get back into the habit of walking every day. Easy to do in the summer and fall between frisbee golf, walking the dog, and hunting. Harder to do in the winter. Just have to get my ass out the door.

[Collin O'Neill]

* Clean -135 x 3 x 4
* Front squat - 155 x 5 x 4

Ran some kata afterwards. Took a long walk today as well. Loving the deload week.

[Collin O'Neill]

Woke up sick as hell in the middle of the night two nights ago. Just today feeling like a human being. Did a quick handstand pushup, squat, pullup drill. Also ran some kata, and stretched for a while several hours later.

Edit to add: I forgot to mention I took a walk today.

[Collin O'Neill]

* 3-position snatch (floor, above knee, mid-thigh) - 85lbs x 5 sets; 1 min rest
* 2 power jerk + 1 split jerk - 135lbs x 5 sets; 1 min rest
* Jerk dip squats with bands - 190 x 5 x 2

4 sets:
A1. Box jump x 3; no rest
A2. GHB sit-up x 10; 2020; 1 min rest

Had a low box, so I did the jumps with a 60lb sandbag.

[Collin O'Neill]

Tuesday 1/26

* Snatch - 105lbs x 1 x 5
* Clean & jerk - 165lbs x 1 x 5
* Back squat -275 x 5 x 5

3 sets; no rest:
15 KB swings (wide stance, feet straight forward)
15 kipping pull-ups

Back squats killed me. Not sure if it was because I was under-fueled or what, but getting to parallel was a bitch.

KB swings done with a 45lb KB. My grip went on this before anything else.

[Collin O'Neill]

Crappy weather today, so I stayed at home and ran a tabata.

1. Knees to elbows
2. squats
3. push ups
4. shadow boxing

Tore me a new asshole!

[Collin O'Neill]

* Clean & jerk - 165lbs x 1 x 5
* Snatch - 105lbs x 1 x 5
* Front squat - 50% x 2 x 10; 1 min rest

Still working on rack form during clean, but it was better than it has been today. The same goes for my squat form, which looked better.

I went to do the front squats, and my knees started up on me some so I didn't go through with them.

[Collin O'Neill]

Monday 2/1

* Snatch - 105 x 1 x 5
* Clean & jerk - 165lbs x 1 x 5
* Pause back squat - 3RM-225lbs

3 sets:
A1. 5 Squat jumps; 20 sec rest
A2. 8 Stiff-legged deadlift; 2010; 90 sec rest-185lbs

[Collin O'Neill]

Tuesday 2/2:

* Block/hang snatch (mid-thigh) - 85 x 2 x 6; 1 min rest
* Power jerk - 135 x 2 x 6; 1 min rest
* Jerk dip squats with bands - 205 x 2 x 4

4 sets:
A1. Box jump x 3; no rest
A2. GHB sit-up x 14; 2020; 1 min rest


Thursday 2/4:

# Snatch - 125 x 1 x 3
# Clean & jerk - 185 x 1 x 3
Snatch balance -135, 115 x 2 x 2

6-8; 30 sec rest
A2. Chin-ups x AMRAP

Did snatch balance instead of back squat. I tweaked my wrist with a poor catch on the clean, not doing them tomorrow! Looks like a back squat day.

Good news is I am finally getting comfortable catching the clean properly. Last thing I need is shoulder or wrist injuries.