To the Mundials... and beyond

[hudday48]

Tuesday
Worked on muscleups then warmed up for the major workout

5 rounds of
10 Hang cleans 95lbs
6 Divebomber pushups
16 Star Jumps
5:07

Plank position hold for time, I got 1:15, the various other abwork.

Then 45 minutes of Randori.

Wednesday
20 minute for max rounds of
10 Overhead Squats 30kg
10 Jump Squats
10 Pushups

I got 10 rounds, shoulders are sore

 

[hudday48]

Thursday
Max reps in three rounds of
1 min rowing (count calories burned, I averaged 20)
1 min donkey kicks
1 min kb swing (24kg)
1 min hollow rocks
1 min pullups
1 minute rest
307 reps
Then 45 minutes of takedowns

Friday
15 minutes for max rounds of
25m bear crawl (5 times across the gym)
5 Goblet squats (24kg)
5 Kettlebell situps (16kg)
5 Back Extensions
I got 12 rounds plus the bear crawls

Then a quick 500m row
I got 1:36.6

Then 45 minutes of randori

 

[hudday48]

Saturday
C-fit
2 rounds for max reps
1 min pushups
' ' v-ups
' ' mountain climbers
' ' Tiger pushups (shoulder heavy)
' ' kettlebell swing (24kg)
' ' jumping ring pullups
' ' box jumps
475 reps

Sunday

Strength workout

I really failed at technique for the heavy singles, I was coming off my heels for each of those sets. Then when I lowered the weight my technique improved?! Its always been the opposite for me, that when I add weight the technique improves.

Squat
45x a bunch
95x5
135x5
185x5
225x2
245x1
275x1
275x1
275x1
135x10

Military Press
45x5
65x5
95x4x5
100x4+a fail

Chinups
5xbw
2x25lbs
1x35lbs
0x45lbs (fail)
3x5xat bw

 

[hudday48]

Tuesday
Pullup ladder as part of warmup
1, then 2, then 3 etc.. I got to 6

21-15-9
Burpees and Kettlebell swings (24Kg)
4:51

Then randori

Wednesday
1 hour of jiujitsu

Thursday
Pyramid sets of kettlebell swings (32kg)
ex 20sec set
do 1, next 20 sec interval do 2 etc... 10 seconds rest between set
20 sec int. 10 rounds
45 sec int. 14 rounds
30 sec int. 11 rounds

Then a bunch of abwork.

Then takedowns for 45min

Friday
15 minutes for max rounds of
5 Hang Cleans
+3 Front squats (Did 14 rounds my torn up hands were the limiting factor)

Plus randori

Saturday
I did this challenge in 12:30
http://www.sherdog.net/forums/f14/july-challenge-suicides-807536/#post24165902

 

[hudday48]

Sunday

A bunch of overhead presses and abwork

Monday

Military Press
45x5
65x5
95x3
105x1
105x1
105x1

Squat
45x5
95x5
135x5
185x5
205x3
225x1
225x1
225x1
225x1
(form work)

Deadlift
135x5
185x5
225x5
255x4
255x4

Then two minutes for max front squats
95x30 (total poundage = 2850)

 

[hudday48]

Tuesday

Long snatch technique practice.

Then 45 minutes of BJJ

Wednesday

warmup then
Deadlift
265x4 (DOH)
265x2 (switch grip)

Then max rounds in 15 min
10 one armed swings (24kg)
10 lunges
got 16 rounds

 

[hudday48]

Thursday
Just Randori 45min

Friday
Strength workout
Squat
45x5
95x5
135x5
185x5
205x3
225x3
245x5
265x1
285x0 (stupid form problems)

Military Press
45x5
65x5
85x5
95x3
105x1
115x1
120x1
120x1

Rack Pull (just below the knees to lockout)
135x2
185x2
225x2
275x2
295x2
315x2 (mixed grip)
345x1 (mixed grip)

(I realized I was late for randori so I continued working out instead)

Pullup Pyramid
1 then 2, then 3, 4, 5, 4, 3, 2, 1

The strict situps on the incline at 70 degrees (major head rush)
6 then 7 then 8 then 9 then 10

A shake with coconut milk, cocoa powder, whey protein, a little honey, and some ice.

Then BJJ Technique plus a few L-sit pullups after class

Then all you can eat sushi!! Teriyaki Mackerel and Seaweed salad were the highlights, the rest was pretty forgettable.

 

[XTrainer]

Do you have a program per se for your strength training?

 

[hudday48]

Do you have a program per se for your strength training?

Thanks for the reply.

My strength workouts are somewhat random, except that I always have one Sunday night. I am currently not using any specific program because of the my workload at crossfit. I do 3-5 days a week of crossfit workouts (there is some strength work every Wednesday).

 

[hudday48]

Sunday
I was going to go for a PR in deadlift but only got 2 hours of sleep last night, and ate Turkey right before working out. Yes, a recipe for sleepiness.

Deadlift
135x5
185x5
225x5
245x3
265x3
275x2
295x2
315x2 (mixed grip)

Bench
45x5
95x5
115x5
135x3
165x1
165x1

Incline situps at 70 degrees
sets of 8,9,10,9,8

Some chinups then rowing for prehab.

 

[XTrainer]

Are you dead-set about CrossFitting? Are you following the WODs?

 

[hudday48]

I have a tournament this weekend. After this weekend I want to focus on strength gains. I also want to maintain my conditioning and have minor gains there as well. So ideally I would be doing 3-4 crossfit sessions a week on top of my strength work.

If you think that crossfit will interfere with my strength gains then I would be willing to cut it down to a minimum of 2 sessions a week.
I would rather do as much as possible but I realize my body will be slowing me down with heavy weightlifting 2-3 times a week.

 

[hudday48]

Monday

WOD
90 Romanian Deadlifts (50lbs)
45 split snatches (40lbs)
45 push presses (40lbs)
45 Russian leg lifts (abwork)

I got 7:57

Then 45min randori

Tuesday

Just 500m warmup to wake up in the morning

 

[XTrainer]

I have a tournament this weekend. After this weekend I want to focus on strength gains. I also want to maintain my conditioning and have minor gains there as well. So ideally I would be doing 3-4 crossfit sessions a week on top of my strength work.

If you think that crossfit will interfere with my strength gains then I would be willing to cut it down to a minimum of 2 sessions a week.
I would rather do as much as possible but I realize my body will be slowing me down with heavy weightlifting 2-3 times a week.

Well, CrossFit is not a strength-specific program, so if your priority is strength, it will necessarily interfere with your goals to some extent. Doesn't mean you can't do met con sometimes though.

(BTW, at least for me, conditioning gains are relatively easy to come by and easily maintained compared to strength gains. Food for thought.)

There's lots of good strength programs out there, I'd suggest Rippetoe's Starting Strength or Wendler's 5/3/1 as good starting points. Google should provide ample info on both, or you can ask the guys here doing them (I bug TeamDragonfire with 5/3/1 questions all the time).

Also, didn't CrossFit recently come out with a strength-emphasis program? I haven't seen it, but it sounds like it might be right up your alley.

 

[hudday48]

Well, CrossFit is not a strength-specific program, so if your priority is strength, it will necessarily interfere with your goals to some extent. Doesn't mean you can't do met con sometimes though.

(BTW, at least for me, conditioning gains are relatively easy to come by and easily maintained compared to strength gains. Food for thought.)

There's lots of good strength programs out there, I'd suggest Rippetoe's Starting Strength or Wendler's 5/3/1 as good starting points. Google should provide ample info on both, or you can ask the guys here doing them (I bug TeamDragonfire with 5/3/1 questions all the time).

Also, didn't CrossFit recently come out with a strength-emphasis program? I haven't seen it, but it sounds like it might be right up your alley.

It's well documented that you're a freak of nature when it comes to conditioning

I mostly go to crossfit for the camaraderie and the girls. I'll try Rippetoes with a workout each Sun Tue Thur and go to the cfit Mon and Fri. If its limiting me then I'll certainly cut back on the sessions.

Thanks for your advice XT!

 

[hudday48]

Wednesday

3 rounds of
1 min GHD situps
1 min strict pullups
1 min kbs (24kg)
1 min hollow rocks
1 min squat jumps with 2 40lbs dumbells
1 min overhead lunge with 1 35lbs dumbell
1 min rest
for reps
I got 329

Then randori, where I was schooled by everyone.

 

[hudday48]

I was still sore from the Wednesday workout on Sunday, I underestimated the effect GHD situps would have on me.

My first match my opponent pulled guard on me and popped my knee. I passed his guard and then armbarred him from mount.

I resolved to pull guard for every other match. I won the next 3 matches and lost the final 2-0.

I was pretty disappointed but I think it was a good match. I received congratulations from everyone who watched it.

Now onto the new program once my knee heals.

 

[hudday48]

First day back after injury at the tournament.

Monday

WOD
20 KBS (32kg)
75 squats
50 russian leg thrusts
50 lunges
20 KBS (32KG)
50 lunges
50 russian leg thrusts
75 squats
20 KBS (32kg)

did it in 12:14

Then did 1.5 hours of jiujitsu. Definitely not a good idea, my knee is sore again.

But it was so much fun I couldn't resist staying.

 

[hudday48]

Wednesday

Warm up with deadlifts
135x5
185x5
225x5
255x5
275x6 (mixed grip, equal reps on each side)
295x6

50 Turkish Getups for time with 30lbs dumbell
7:51

Then 45 minutes of jiujitsu

 

[hudday48]

First Day of Starting Strength

Sunday
Squat
45x5
95x5
135x5
155x5
175x3x5

Bench
45x5
95x5
105x3x5

Deadlift
135x5
185x5
225x5

I was barely warmed up by the end of this so I put in some assistance work

10 dips 10 incline situps 8 dips 10 incline situps 6 dips 10 incline situps.
The dips were the hardest thing I did today.