ISF's Olympic lifting/ Westside/occational crossfit metacon log
Join Date: Oct 2004
Posts: 1,967
Short workout today
Superset pull-ups and press
One arm assisted pull-ups
2x1 - red band
1x2 - red band - this was hard and I think is a pr
Press
3x5: 135
Battle rope
8 min emom
40s on / 20s off
Join Date: Oct 2004
Posts: 1,967
Light lower body
8 min emom
Prowler sprints 15 yards x70lb
8 min emom
Snatch 130x2
Overhead squats
2x5: 130
Join Date: Oct 2004
Posts: 1,967
Short upper body say
Superset pull-ups to grip balls & kB press
Pull ups to grip balls
3x5: bw + 20. - felt very easy/light
Double kB press
3x5: 2x32kg
Battle rope
10 min emom
40s on 20s off.
Forearms burning the last few rounds
Join Date: Oct 2004
Posts: 1,967
Had limited time to cut workout short. Had meant to include trap bar dead’s.
12 min emom
Prowler sprints 90 lbs x 15 yards
Power cleans
185: x2 x4 x6 (last set was hard)
Join Date: Oct 2004
Posts: 1,967
Was pressed for time so did quick 10 min workout yesterday. Tried to move to one meal a day for the week, which was fine on Monday but hit a wall yesterday and workout suffered.
Superset kB press/ pull ups
kB press
3x10: 2x24kg
Ring pull ups
Bw: x10, x10, x20
Intended to do 12 on press and > 20 pull ups but fast got to me
Join Date: Oct 2004
Posts: 1,967
Short on time and was raining so quick kB lower workout
Stair jumps
3x3: 4 stairs
Double kB front squat
3x9: 2x36kg
8 min emom
kB swing: 40 kg x 10
Join Date: Oct 2004
Posts: 1,967
Shorty upper body workout
Ring pull ups
Up to bw+44kg x3
Double kB press
Up to 2x32kg x 8
Battle rope
8 min emom
40s on/ 20s off
Went full minute last round
Join Date: Oct 2004
Posts: 1,967
Friday:
Was tired so skipped trap bar deads.
10 min emom
Prowler sprints
20 yards x 70 lbs
Bunch of Power cleans
2x3: 185 195
5 min emom
205x1
185x5
Yesterday
Ring pull-ups
3x7: bw+24kg
Press
3x5: 135
10 min emom
Snatch: 125x1. Just trying to drill form
Today
Prowler sprints
6 min emom
15 yards x 100 lbs
12 min emom
Odd minutes
Power clean 185x3
Even minutes
Trap dead 320x3
Everything felt fast and easy today. Probably should have made it a heavier day but was short on time and lazy
Join Date: Oct 2004
Posts: 1,967
Yesterday
One arm assisted pull ups
3x5 (each arm): black band (~40 lb assist)
Double kB press
3x5: 2x32kg
Battle rope 10 min
Today
Prowler sprints
10 min emom
+110 lbs x15 yards
Snatch-hang snatch-ohs complex
4x1-1-5: 115 (light just trying to nail form)
Join Date: Oct 2004
Posts: 1,967
High rep upper body day
Pull ups
Bw x10 x10 x22
Double kB press
3x12: 2x24kg
Battle rope 10 min
Solid bicep/forearm pump
Join Date: Oct 2004
Posts: 1,967
Decent volume today
Kettlebell front squat
3x10: 2x36kg
Prowler sprints
8 sets 1 every 45s
15 yards x 85lbs
Power cleans
8 min emom
185x3 - this was doable but hard by the last set
Join Date: Oct 2004
Posts: 1,967
Was on vacation for a bit but still got a short workout in most days
Friday
Double kB press: 3x3 2x36kg
Saturday
Pull ups
Bw x10 x10 x25 (much easier to fixed pull-up bar then rings, could have probably gotten 30)
Sunday
Smith machine squats
3x5: 225
Bench press machine
Full stack 3x5
Tricep extension
3x20: 60 lbs
Monday
Pull ups
3x3: bw+60
Tuesday
Power clean
185 x2 x4 x6
Prowler sprints
8 min emom
+ 85 lbs
Today
Surfed first time of the year 2hrs so was a bit tired
kB press
3x5: 2x32kg
Ring pull ups
3x2: bw + 44kg
Join Date: Oct 2004
Posts: 1,967
Have been backing off strength work now that it’s warm and I can surf/sup/swim most days depending on conditions. Going to keep lower body stuff all light through summer
Thursday
Snatch-hang snatch-ohs complex
3x1-1-5: 125
Prowler sprints
8 min emom
80 lbs x 15 yards
Friday
Press
3x8: 115
One arm assisted pull ups
3x5(each arm): black band
Battle rope
15 min emom
30s on / 30s rest
Saturday
15 min emom
Min 1: prowler sprint 15 yard x 80
Min 2: power clean 185x3
Min 3: trap bar dead 300 x3
I need more weights if want to do these complexes at more appropriate deadlift weight.
Join Date: Oct 2004
Posts: 1,967
Dont remember all of last week’s workouts but did something every day
Yesterday
Double kB press
5x3: 2x 36kg
One arm band assisted pull-ups
4x5(each arm): black band. Was hard
Today
24 min emom -8 rounds
Min 1: prowler sprint 15 yard x 80
Min 2: power clean 185x3
Min 3: trap bar dead 320x3
All reps fast and easy. Hr between 120-135
Join Date: Oct 2004
Posts: 1,967
Today
Ring Pull ups
3x8: bw+ 24kg
kB press
3x12: 2x24kg
Battle rope
20 min emom
30s on/30 off
Last edited by ISF; 06-02-2021 at 06:53 PM.
Join Date: Oct 2004
Posts: 1,967
Last three days
Saturday
kB press
3x3: 2x36kg
Surf 1hr average hr 141
Sunday
Ring pull ups
5x3: bw, +24kg, +32kg, +44kg, +48kg
Swim
1500 m
Today
30 min emom
10 rounds
Min 1: prowler sprint 15 yard x 80
Min 2: power clean 185x3
Min 3: trap bar dead 320x3
Swim
400m
Join Date: Oct 2004
Posts: 1,967
Haven’t been great at logging and have taken a decent number of days off.
Yesterday
Ring pull-ups
Up to 3x3: bw+44kg
kB press
3x5: 2x32kg
Swim 500m
Today
30 min emom
10 rounds
Min 1: prowler sprint 15 yard x 80
Min 2: power clean 185x3
Min 3: trap bar dead 320x3
Surfed 1hr
Swim 500m
