Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Training Logs

Reply
 
Thread Tools Display Modes
Old 06-14-2009, 11:27 AM   #1
Júlíus G. Magnússon
Senior Member
 
Join Date: Apr 2008
Location: Iceland
Posts: 555
Default Workout Log: The Sequel

13/6

First workout in a while. I've barely been able to work out at all the past couple of months. Not at all what I was hoping for, but well...

Bench Press: 4x3x75kg, 10x75kg
Did this while waiting for a friend who was late. Didn't want to do anything too taxing.

AMRAP15 with High Gear helmet:
15 Hang Squat Cleans with 52.5kg
12 Ring Dips
21 "GHD" Sit-ups
-
2 rounds + 14 Hang Squat Cleans


My friend got the idea to wear a High Gear helmet during a metcon from CrossFit Empower.
Quote:
If you have High Gear, wear the helmet with visor to simulate the shortness of breath you would experience due to fright and adrenaline."
Not the greatest idea. Finished the first round in 3:15. Spent the rest of the 15 minutes on the verge of fainting from lack of oxygen. Maybe not the best way to ease back into things after a break...

Plan for the next several weeks is a quick linear progression on the main lifts with short metcons every now and then. Unfortunately, though, I'm stuck at a gym right now that only has these rubber covered iron plates; no bumpers, so I'm not able to do any snatches or heavy jerks. Hopefully I'll get away with doing power cleans, since if I miss those, I can always catch them and lower them again.
__________________
log
Júlíus G. Magnússon is offline   Reply With Quote
Old 06-14-2009, 03:46 PM   #2
Júlíus G. Magnússon
Senior Member
 
Join Date: Apr 2008
Location: Iceland
Posts: 555
Default

14/6

Nasty Girls (scaled from three rounds to two)
2 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans 62,5kg
-
16:10

Started out pretty well. Started failing on my muscle-ups in the second round, though, where all of them ended up being singles with plenty of failures. Every single one of them was legit though; full extension and rings out at the bottom.
__________________
log
Júlíus G. Magnússon is offline   Reply With Quote
Old 06-14-2009, 05:08 PM   #3
Chris H Laing
Senior Member
 
Join Date: Sep 2008
Location: Northern VA
Posts: 904
Default

Welcome back to working out! And also thanks for posting that link to crossfit empower. Its a great site. Ill be using some workouts from there now.
__________________
My Log
Chris H Laing is offline   Reply With Quote
Old 06-16-2009, 03:49 PM   #4
Júlíus G. Magnússon
Senior Member
 
Join Date: Apr 2008
Location: Iceland
Posts: 555
Default

15/6

Rest. But not really. Barely slept and didn't eat enough.


16/6

Warm-up: 3 Muscle-ups, 10x20kg Overhead Squats

Power Clean: 5x3x75kg

Front Squat: 3x5x80kg
Tougher than it should have been.

Strict Ring Dip: 10 - 8 - 6
Going to get these up to 15 for solid deep dips before working them with weight. Felt a weird pull in my right bicep down to my elbow during the first few reps - don't know what to make of it.

Back Extension: 3x10

Metcon tomorrow. Hopefully something that doesn't involve squats. Yeah, right...
__________________
log
Júlíus G. Magnússon is offline   Reply With Quote
Old 06-17-2009, 07:48 AM   #5
Júlíus G. Magnússon
Senior Member
 
Join Date: Apr 2008
Location: Iceland
Posts: 555
Default

17/6

Warm-up: A few Deadhang muscle-up attempts. So close...

Jackie:
For time:
Row 1000m
50 Thrusters 20kg
30 Pull-ups
-
10:27

Terrible. Did the row in an okay time; 3:46. After the first ten thrusters, however, I just completely lost my will to complete the workout. My legs need reeeeest.

I guess you could say I scaled Jackie... The prescription says 45lb thrusters. I used a 20kg barbell, lowering the weight by .4116567kg according to Google. Meh.
__________________
log
Júlíus G. Magnússon is offline   Reply With Quote
Old 06-18-2009, 07:59 AM   #6
Júlíus G. Magnússon
Senior Member
 
Join Date: Apr 2008
Location: Iceland
Posts: 555
Default

I don't like metcons.

18/6

Warm-up: A couple of deadhang muscle-up attempts, one or two assisted deadhang muscle-ups and several kipping muscle-ups with slow negatives.

21-15-9 reps for time of:
20lb Wall-ball Shots
Pull-ups
-
6:34

Turns out I'm very good at not hitting the wall-ball target and not catching the ball when it comes back down.

Three rounds for time:
One lap around the gym (~400m)
15 Overhead Squats 42.5kg
-
17:20

I did not want to do this. At all. I was literally forced into it ~10 minutes after the wall-ball workout. Back felt tight and I had simply no desire to get a good time.

I promised to show up tomorrow as well. Probably for some stupid long marathon workout. Ugh. I need a rest day. This shit is fucking up the strength work I'm supposed to be doing. Blargh.
__________________
log
Júlíus G. Magnússon is offline   Reply With Quote
Old 06-19-2009, 06:37 AM   #7
Júlíus G. Magnússon
Senior Member
 
Join Date: Apr 2008
Location: Iceland
Posts: 555
Default

I hate metcons.

19/6

Fight Gone Bad
One minute of each for three rounds::
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo Deadlift High-pull: 35kg (Reps)
Box Jump: >20" box (Reps)
Push Press: 35kg (Reps)
Row: Calories (Calories)
Rest
-
222

Working out like this is stupid. I feel like a train wreck. Definite overreaching. It's just hard to say no when you're being offered to work out at an affiliate gym for free before their classes start. Lots of resting and lots of eating planned for this weekend. Hopefully I'll get more strength workouts in next week.
__________________
log
Júlíus G. Magnússon is offline   Reply With Quote
Old 06-20-2009, 03:55 PM   #8
Júlíus G. Magnússon
Senior Member
 
Join Date: Apr 2008
Location: Iceland
Posts: 555
Default

So much for resting.

20/6

For time:
5 Handstand Push-up
10 Bench Press 62.5kg
15 Push Press 45kg
20 Ring Dip
-
4:32

I was going to rest... Then went to meet a friend at the gym for some light technique work and to hit the sauna. After timing his workout (the push WOD from yesterday), he managed to nag me into doing one round for time. Ran through everything but the ring dips at the end. Those were horrible after all the other pressing.
__________________
log
Júlíus G. Magnússon is offline   Reply With Quote
Old 06-20-2009, 05:24 PM   #9
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

lol...

you'll find out it's not worth it to workout when you're feeling bad/crappy.

The quality of workouts degrades, and it doesn't help you progress at all
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 06-21-2009, 04:44 PM   #10
Júlíus G. Magnússon
Senior Member
 
Join Date: Apr 2008
Location: Iceland
Posts: 555
Default

I know, man. I'll be happy if this past week has just been non-productive and not actually detrimental.

21/6

Lots of rest and crappy food. Budget is tight so when people give me food, I eat it.
__________________
log
Júlíus G. Magnússon is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 11:34 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator