The Smash Box Monologues
Posted 23 November 2014 - 08:50 AM
All my weights will be in kilos, and dates day/month/year. Just for reference I'm 31, 6'5", and sit around 105kgs.
So, here is the week that was. I've recently stopped bench press (by far my favourite excercise) to help with mobility for oly lifts. I've got a long way to go with regards to technique so am trying to give myself whatever advantages I can!
Mon 17/11/2014 @the smashbox
Snatch and clean and jerk work, light weight.
OH squat, week 1 OMOB based off 1rm@60kgs. Out of whack with my other lifts in terms of weeks.
Tues 18/11/2014 @local box
EMOM of squat hang cleans, starting at 40kgs, increase 5kg every minute. Just one successful lift per minute. Made 120kg.
One minute rest then EMOM continues with 9kg wall balls in multiples of 3. Made 23rd of 24 rep round.
Strict press week 2 OMOB based off max of 82.5kg.
'Lincoln' shuttle runs. 4x 25metres every 30seconds. 8 rounds/4 mins. Nasty. Average 18 seconds.
3 short mini wods, forgot what they were. I do recall them sucking though.
Front squats week 2 OMOB, based off 127.5kg max. The emom for squats is hard work, def sucks.
Barbell rows, warm up to 3sets of 100kg for 8 reps.
Quick superset for arms, EZ bar curls for 12 reps@40kg followed by max reps ring dips.
Sat 22/11/2014@mates garage gym.
30 min thorough warmup, mobilising. Just about to get started, pager goes off. Bollocks. Work instead.
1km row warmup @2min splits
Deadlift week 2 OMOB off 200kg max.
Wod - 4 x25m sled pull @45kg, 10 wall ball, 10alt kb snatch @16kg; 3 rounds. 8mins 35 sec. Sweaty.
1km row cool down 1.45 splits.
Go mow the lawn. Someone has to.
- chuckl211, PalosDief, Ciarazemy and 5 others like this
Posted 25 November 2014 - 10:26 AM
All the best intentions of working out, somehow overtime at work won out. Stupid overtime.
'Circuit'/square set up of cones, walk first cone, jog second, sprint third, repeat for 10 laps. Good burn. It's getting muggy too, so I am getting my sweat on lately. Just thought I'd share.
Wod: 8 get ups w 45kg dumbbell, 6 hurdle jumps (1m high), 4 burpees and 2 front squats @70kg. 10 min amrap.
Managed 3 and a bit rounds. Get ups were pretty challenging.
1km firstname.lastname@example.org splits.
Week 2 OMOB OH squats based off 60kg. Find these pretty hard.
1 km row. Kept under 1.40 splits for a 3.18.
Cook dinner. Boom.
Posted 26 November 2014 - 09:42 AM
Was intending to make class, worked late again so missed it. Bollocks. Lovely evening for a run. Haven't done one for a while...
5km - 23.54.
Strength work, week 3 OMOB for strict press based off 82.5kg. Felt a bit light headed, but persisted. Got a new pr and hit 85kg! Pow!
Needed a short break in between that and the emom, so cooked the mrs dinner, dynamite quesadillas.
(10 mins total...)
Finished off emom. Long day, but so much more flexibility with home gym. Love it.
Posted 29 November 2014 - 08:22 PM
Snatch technique followed by a short emom
Wod: 20pullups 20ttb x 3 rounds 9 min cut off.
Managed six pull-ups in third round. I'm quite rubbish at ttb.
Was going to be a smashbox session, but didn't eventuate, forced rest day instead.
It appears I paid for my rest day by smashing myself today:
OMOB week 3 front squats. Set new pr of 132.5.
Mate came over for a couple of workouts.
First one - a minute on each:
Pushpress@70kg x 5, c2b amrap, 10boxjumps/10kb swings@24kg, 10ring dips/20double unders, 7 x ghd back extensions.
For 30 mins. Nasty.
Then we took turns for next workout, 12 mins.
3 rounds - 2 hspu, 8 sit-ups, 12 burpees, 16 wall balls, with remaining time max snatch. Managed to hit a 60kg.
Went back out later to get a better front squat. Added 5kg to the pr I set earlier! 137.5kg. Pow.
Posted 01 December 2014 - 07:24 AM
Back tingles a bit from yesterday.
Row - 7 x 500m. Keep under 1.45s.
Just the right amount of nasty. Love that rower. Once the lactic acid has stopped burning and I've stopped sweating. It's a hindsight kind of love I guess.
- Spartan Tough likes this
Posted 04 December 2014 - 07:28 AM
Full on at work. Today instead of working out I fell asleep on the couch. It's just hit summer on my side of the world, and the late afternoon sun was streaming in. I'm not gonna lie, it was awesome.
Went through some strict presses. Took it easy, it's deload week anyway.
Wod: 1 minute stations: 4 c2b, 8ttb, 12 box jumps@24", then max wall balls @12kg followed by one min rest, 4 rounds.
12kg wall balls suck.
Scores with wall balls: 25, 20, 15, 18.
Let the record show back still not 100%.
Conditioning: every 2 mins run 300m @max effort, 8 rounds. Nice head wind on return leg.
Averaged about 47-50 seconds. Deceptively nasty. My hamstrings hate me. I'm sure of it.
Wod: 100du, 15 stoh@60kg, 15 kb swings@32kg amrap 10 mins cut off.
My double unders are relatively crap, but mongrelled through first round and knocked off another 50 double unders.
Remind me to stretch out my hammies.
Posted 08 December 2014 - 06:52 AM
Nordic curls x 3 sets. Smashed hammies!
Wod: tabata double unders, oh lunges w 20kg plate, sit-ups, air squats. 16 min total.
1km row warm up.
Snatch practice. Watched a YouTube clip with Klokov that demonstrated a high pull off the hip extension, which encourages correct bar path. Tried that, quite like it.
1km row finish, 1.40 splits.
Posted 09 December 2014 - 08:43 AM
40 min EMOM: one squat, starting at 40kg increasing 5kg each time. Go until fail, then with remaining time onto wod-
40 goblet squats with 24kg kb, 40 box jumps 24", 100m run, then 30, 20, 10.
Hit 155kg on the squat, failed at 160, then got onto the box jumps on the 20's. It's getting very muggy.
Week 1 OMOB oh squats based off 65kg max.
7 rounds: 7 pull ups, 7 thrusters@40kg, 7 burpees, 200m run. 23 mins 03 secs.
1rm bench - hit recent pr- 151kg.
Then with partner 8tonne challenge 8 mins. We hit 200reps @40kg in 7 mins 01 sec. Good pump!
Conditioning: 5 rounds, 1 min on 1 min off, prowler pushes (unloaded) for 30m lengths. Managed 6 lengths each round, last round 6 and three quarters.
Attached in gallery is 'pain angel' @smashbox after the 7 round wod. So sweaty - there was a big pool of water under my head!! Productive day.
Posted 10 December 2014 - 09:01 AM
Oly work. Start with clean and jerks, finish with snatch work.
Chest very sore from bench yesterday. Def won't be hitting bench again for a while.
Week 1 OMOB strict press based off 85kg max.
Posted 14 December 2014 - 04:13 AM
Attempt to squat, way too sore/stiff.
12 min row instead, 1.45 splits.
1km row warmup
Week 1 OMOB front squats based off 137.5kg.
I think I find the front squats EMOM the hardest off all the excercises I do.
Hit some arms - bis/tris
Chest to bar pull ups
Ghd sit ups.
Posted 18 December 2014 - 11:11 AM
Bit of a delayed/shorter workout, had the electrician in to finally put a light in my garage. Stoked. Now smashbox can operate 24hours!
When it was first built, it was the tail end of winter so had a few workouts by candlelight!
So legit now. I digress.
Week 2 OMOB shoulder press based off 85kg. Pow.
I'm going to try get a decent amount of time in the smashbox tomorrow before work.
Posted 18 December 2014 - 11:22 PM
Week 2 OMOB front squat based off 137.5max.
Horrendous. Very warm today, and for some reason I find the fs emom the worst by far AND I wasn't feeling it.
Got through it, def got it done, but that was me. Spent. Now off to work the late shift. Have a good weekend y'all!
Posted 21 December 2014 - 07:33 AM
But pushed for time but still managed to get the brother over for a quick wod-
Similar to the one I did the other day, 4 rds
7 pull-ups , 7 thrusters@40, 7burpees, 200m run in/out format (one round each, switch in and out for four rounds each).
Pretty consistent times, 1.47, 1.48, 1.46 and 1.41 last round.
Quite hard case, less than 8 mins work time (with rest in between!) and the lungs were burning. Done.
Changing reg deadlifts for clean deadlifts. Figure it will transfer better.
Week 2 OMOB based off 160kg max (prob bit conservative, but good starting point).
Overhead squat form practice.
- Spartan Tough likes this
Posted 22 December 2014 - 08:39 AM
HSPU practice, working with deficits.
Wod: 1-12, fs@50, wallball@9, box jumps@24. 12 min cut off.
Got through 8 of ten wall balls. So sweaty!
Week 3 OMOB oh squats.
Hit new 1rm by 10kg, 75. Think mobility has worked. Good times.
Posted 25 December 2014 - 02:14 AM
Last wod of the year. Fight gone bad style.
Wall balls, box jumps, push press@40, ohl@15, double Unders. 3 rounds, 1 min stations, 1 min rest after each round.
Felt I performed pretty average, 102, 100, 103 reps. Good blow out though.
Merry Christmas all!
Tried the garage gym wod:
5 thrusters@40kg, 10 pull-ups and 10 burpees, 6 min amrap.
Instant regret, this was surprisingly nasty!
4 rounds and 2 reps, 102 total. Died.
Now a festive feast awaits! And a cheeky beer.
- VidaMD and Stu like this
0 user(s) are reading this topic
0 members, 0 guests, 0 anonymous users