Ergonine and Regionals: Crossfit greatness (sp)

AM session

Back Squat
E2MOM
*Set 1 - 4 reps @ 65%
*Set 2 - 3 reps @ 75%
*Set 3 - 2 reps @ 85%
*Set 4 - 2 rep @ 90%
*Set 5 - 1 rep @ 95%
*Set 6 - 2 rep @ 90%
*Set 7 - 2 rep @ 85%
*Set 8 - 6 rep @ 80%

New 6 RM PR***

Metcon
12 min AMRAP
1 Power clean 70kg
2 Front squat 70kg
4 alt front rack rear lunge 70 kg
8 HSPU

Got 7 rounds plus 14 reps RX


PM

3 RFT

50 Double unders
10 alternating pistols
10 DB 32 kg alternating

5.02 min RX

Rest 5 mins

3 RFT
10 Deadlift 110kg
12 wall ball 12kg
10 box jumps 30"
30/60/90 double unders

Time: 7.02min rx
 
Flex but no tensing



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CJ_Xfit89 said:
Flex but no tensing <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=116002"/> <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=116003"/>
Click to expand...
I can see you blood moving in those veins ha. Suck vascularity
 
Cheeky relaxed abs pic



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Dang late on this log! But awesome workouts!
 
feeling really good.

have had a slight dip in calories yesterday so up them today. ate 3/4 of a chicken today (rotisserie chicken at the chicken shop) minus the bones and majority of skin and carcass so about 600g chicken in total of the 1kg bird with veggies.
 
16.3.15

AM session

E2MOM (12 mins 6 sets)
Front squat x 2 reps
60% 65%
70% 75%
85% 90% (135kg x2)

Every 90 seconds 12 mins (8 sets)
1 x Squat clean
60% 65% 70% 75% 80% 85% 90% 90%
Worked up to 1 @ 115kg 90%

For time
3 squat clean 90% (115kg)
6 squat clean 85% 107.5kg
9 squat clean 80% 97.5kg

5.02 min RX
Can't change bars... must use 1 bar and change weights

PM session

10 x 10 back squat 65% 115kg

Rest 5 mins

5 RFT
10 alternating pistols
20 Double unders

Time: 4.22min

3 mins rest

4RFT
200m row
10 burpee over rower

Time: 6.22min rx

5 mins rest

For time
800 row
100 double unders
50 alternating pistols
10 muscle ups

Time: 10.30min rx



What a day
 
Dude. Nice squatting. That's some intense front work, and 100 reps on back to kick off the evening sesh ain't no joke.
 
17/3/2015

Warm-up
4 rounds

5 Bar only S2OH
5 Snatch
5 Kipping pull up

Weightlifting
Metcon (No Measure)
1) 5 x Strict pull up BW + 10kgs
2) 5 x Strict S2OH @ 65% (50kg)

rest 5 mins

Emom 10
3 bar muscle up

rest 5 mins

15 mins

1.1 Snatch @85%

- 2 snatch every min 1.1= snatch first rep then snatch 2nd rep exactly 10 seconds after, rest the remaining min.

-Spend 8 mins building up to 85% snatch weight.

PM Session

MU technique

Every 90 seconds (15 mins I.e. 10 sets)
3 ring MU's

Metcon
3 RFT
40 cal row
35 KB swings (full swing) 32kg
30 24" box jumps
25 push ups
20 alternating lungs BW +20kg overhead

Time: 20.50 min RX

Absolutely stuffed. This wod really tested my endurance.
 
Rest day today.

Have been giving the body a pretty serious beat down for 10 days straight.

Almost every day has been 2 sessions per day so I have earned a rest.

Did have my E9 upon waking with breakfast. Will have a cheat meal tonight to relax
 
CJ_Xfit89 said:
Rest day today. Have been giving the body a pretty serious beat down for 10 days straight. Almost every day has been 2 sessions per day so I have earned a rest. Did have my E9 upon waking with breakfast. Will have a cheat meal tonight to relax
Click to expand...

Cheat meal = pictures?

#foodpornaddict
 
Will be posting. Must be gluten free as I am celiac.

Will give you all filthy food porn pics tonight
 
CJ_Xfit89 said:
Will be posting. Must be gluten free as I am celiac. Will give you all filthy food porn pics tonight
Click to expand...

Don't think I knew that.

I have some decent GF desserts if you are ever feeling like baking
 
Wave loading
Front squat

3@65%
4@70%
2@75%
3@80%
1@85%
4@75%

130kg worked up to

E2MOM
12 mins

Squat clean (%1RM)
60,65
70,75
85,90
85+

Rest 2 mins

Work up to heavy complex

Clean + hang clean + jerk

107.5kg

2.5kg PR

Metcon
Diane
21-15-9
Deadlift 100kg
HSPU

Pr time 3.45min rx
 
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Pretty lean
 
Anyone who wants to hear more about Ergonine can check out my recent SuppTalk radio interview for Athletix

You can skip at least the first 5 to just hear about E9
 
Driven2lift said:
Anyone who wants to hear more about Ergonine can check out my recent SuppTalk radio interview for Athletix You can skip at least the first 5 to just hear about E9
Click to expand...

Will have a listen D!!!
 
Today was just ridiculous training volume

AM session

EMOM 8 mins
Strict press 65kg x 3 8 sets

Back squat EMOM 9 mins 152.5kg x 3

EMOM 10 mins
2 bar muscle ups
20 double unders

ALTERNATING EMOM 18 mins
1. 7 burped box jumps 24"
2. 7 thrusters 40kg
3. 7 chest to bar pull ups

PM session

EMOM 7 mins Back squat 155kg x 3 reps

Metcon 32 min running clock

WOD 1
20 Alternating lunges with 40kg over head
10 clean and jerk 70kg (6:05min)

Rest 3 mins 7 min AMRAP
40 DU's
10 burpee pull ups (4 rounds plus 40 DUs)

3 min rest

2km row

Time: 25.01 min rx +
 
Hyde said:
Who (or what) dictates your daily routine and volume?
Click to expand...

I only sought individual programming last month so been following him and his coaching. Seen great progress so far.

Today is a rest day. It's 2 days on with 2 a day sessions then 1 rest day wash and repeat
 
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