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

[Collin O'Neill]

Friday 3/19:

C&J:

155lbs x 1 (75%)
175lbs x 1 (85%)
195lbs x 1 (95%)

Front Squat:

210lbs x 5 (75%)
240lbs x 3 (85%)
265lbs x 1 (95%)

DL:

290lbs x 5 (75%)
325lbs x 3 (85%)
365lbs x 3 (95%)

Weighted PUs:

5 x 52.9lbs (palms facing me)
3 x 44lbs (palms away)
3 x 44lbs (palms away)
5 x 44lbs (palms facing me)

[Collin O'Neill]

Sunday 3/21:

Snatch:

115lbs x 1 (75%)
120lbs x 1 (85%)
130lbs x 1 (95%)

Press:

110lbs x 5 (75%)
125lbs x 3 (85%)
140lbs x 2 (95%)

Back Squat:

230lbs x 5 (75%)
265lbs x 3 (85%)
295lbx x 2 (95%)

[Collin O'Neill]

Doing a deload week for 5/3/1.

Messed around with front lever and jump rope for a while.

Did squats at:

5 x 135lbs
5 x 165lbs
5 x 185lbs

Did more front lever stuff.

Did two rounds of 30 double unders, 10 ab wheel rollouts, and 20 lunges.

[Collin O'Neill]

Friday 3/26:

Back Squat:

40, 50, 60%

130lbs x 5, 160lbs x 5, 185lbs x 5

Deadlift:

40, 50, 60%

155lbs x 5, 190lbs x 5, 230 lbs x 5

WOD:

3 rounds

10 dips
12 GHSUs
15 Back extensions

[Collin O'Neill]

Saturday 3/27

3 rounds:

5 HSPUs (head to ground)
15 squats
5 chest to bar pullups
10 knees to elbows

+

10 pushups
5 L-pullups

[Collin O'Neill]

Power C&J:
120lbs x 2 (55%)
160lbs x 1 (75%)
180lbs x 1,1,1 (85%)

Back Squat:
210lbs x 5 (65%)
240lbs x 5 (75%)
270lbs x 5 (85%)

Bench Press:
155lbs x 5 (65%)
180lbs x 5 (75%)
205lbs x 5(85%)

WOD:
5 minute tabata (9 rounds) of:

Hit heavy bag, hanging leg raises

[Collin O'Neill]

Snatch:

75lbs x 2 (55%)
105lbs x 1 (75%)
120lbs x 1,1 (85%)

OHS:

90lbs x 5 (65%)
105lbs x 5 (75%)
120lbs x 5 (85%)

20 DUs

7 min. tabata:

HPCs 95lbs
lunges

[Collin O'Neill]

Thursday 3/1:

Front Squat:

185lbs x 5 (65%)
210lbs x 5 (75%)
240lbs x 5(85%)

Dead lift:

255lbs x 5 (65%)
295lbs x 5(75%)
335lbs x 5(85%)

Went frisbee golfing after!


Friday 3/2:

Planned on working out, but sorted seed during the day. That involved lift 140 50# bags for a total of about 300 times during the course of two hours. Enough for me for the day, it was beer time!

[Collin O'Neill]

Got to the gym late today, so I cut out C&J and 5 minutes of hell so I could get to karate in time.

Shoulder Press:

100lbs x 5 (65%)
115lbs x 5 (75%)
125lbs x 5 (85%)

Back Squat

210lbs x 5 (65%)
240lbs x 5 (75%)
270lbs x 5 (85%)

Went to two hour karate class after this.

[Collin O'Neill]

Power C&J:
120lbs x 1 (55%)
160lbs x 1 (75%)
180lbs x 1,1,1 (85%)

Bench:
160lbs x 3 (70%)
185lbs x 3 (80%)
205lbs x 3 (90%)

Back Squat:
225lbs x 3 (70%)
255lbs x 3 (80%)
290lbs x 3 (90%)

WOD:

3 rounds of:

10 pullups (any way)
10 dips
10 ab-rollouts
50 hits to the heavy bag