Jason's Workout: March 2016

Saturday, March 26, 2016

Monday

Warm Up: Stretch Hips and Front Rack Position for 5 min

10 min Aerobic Warm Up (Run,Bike,Row, Jump Rope)

B. DB Walking Lunges, 4 x 12 steps, rest 90 sec **55#/H

C. Bench Press: 2 rep EMOM x 9 (205# x 3, 215 x 3, 225 x 3)

2 sets

Row 1000m @ 2:00/500m

10 Burpees

10 Box Jumps, 24”

Rest 90 sec b/w sets

Glad it was 2 sets 12:45

Tuesday

Crossover Symmetry Activation Protocol

A1. Behind the Neck Strict Press: 4 x 5, rest 30 sec

A2. Goblet Squats @ 30X3, 4 x 8-10, rest 90 sec

B1. Archer Ring Row: 4 x 12 reps alternating, R :45

B2. GH Torture Twist: 4 x 10/side, R :45

B3. GH Raises: 4 x 6-8, R 1:30

For time:

3 rounds

Bike 25 Cals

20 Wallball, 20#

Only finished 2 rounds. Felt like trees need me

Wednesday

Warm Up: Practice Kipping motion on Bar-

A. DB Reverse Lunges, 3 x 8/leg, rest 30 sec b/w legs

B1. DB Bench Press: 4 x 12, R :45 **75#/H

B2. Barbell Curl: 4 x 10, R :30 *start @ 85 and build

C1. Overhead Barbell Tricep Extensions, 4 x 10 reps, rest 30 sec

C2. Side Bends: 4 x 12/side, R :45

20 min Cyclical Work

4 min Bike

3 min Row

2 min Jump Rope

1 min FLR on Rings

Thursday

Warm Up: Pistol Practice (stand on box and heel to ground) 3 x 6/leg ( needs alot of work )

Row 1000m @ 2:03/500m (4:00)

Rest 2 min

Row 1000m @ 2:03/500m(4:00)

Rest 5 min

24 min EMOM

1st- 10 Wallball, 30#

2nd- 8 Toes to Bar

3rd- 12 Back Extensions

4th- 35 sec Bike

If I have time to do tomorrow will post time

Friday: Bodyweight

10 rounds for time:

Run 100m

10 Burpees

Friday, March 18, 2016

Monday

Warm Up: Stretch Hips and Front Rack Position for 5 min

10 min Aerobic Warm Up (Run,Bike,Row, Jump Rope)

B. DB Walking Lunges, 4 x 16 steps, rest 90 sec

30lbs

C. Bench Press: 3 rep EMOM x 9 (205#-225#)- keep bar moving fast, if speed slows down, lighten the weight

225x5, 205×4

Did not have time to do
3 sets

Row 1000m @ 2:00/500m

10 Burpees

10 Box Jumps, 24”

Rest 90 sec b/w sets

Tuesday

Did not make it to gym

Crossover Symmetry Activation Protocol

A1. Behind the Neck Strict Press: 4 x 5, rest 30 sec

A2. Goblet Squats @ 30X3, 4 x 8-10, rest 90 sec

B1. Archer Ring Row: 4 x 12 reps alternating, R :45

B2. GH Torture Twist: 4 x 10/side, R :45

B3. GH Raises: 4 x 6-8, R 1:30

For time:

3 rounds

Bike 25 Cals

20 Wallball, 20#

Wednesday

Warm Up: Practice Kipping motion on Bar-

A. DB Reverse Lunges, 3 x 10/leg, rest 30 sec b/w legs

30lbs

B1. DB Bench Press: 4 x 10, R :45

75lbs

B2. Barbell Curl: 4 x 12, R :30

85lbs

C1. Overhead Barbell Tricep Extensions, 4 x 12 reps, rest 30 sec

45lbs

C2. Side Bends: 4 x 10/side, R :45

79lbs

20 min Cyclical Work

2 min Row

3 min Bike

2 min Jump Rope

1 min FLR on Rings

Thursday

Warm Up: Pistol Practice (stand on box and heel to ground) 3 x 6/leg

Row 1000m @ 85% (4:25)

Rest 2 min

Row 1000m @ 85% (4:10)

Rest 5 min

24 min EMOM

1st- 10 DB Thrusters, 30#/H

2nd- 8 Toes to Bar

3rd- 10 Back Extensions

4th- 35 sec Bike

Friday: Bodyweight

5 sets

20 Pull Ups

30 Push Ups

40 sit Ups

50 Squats

Rest 3 min b/w sets

Training

Mar 13, 2016, 2:58 PM

From Michael McElroy

Details

Monday

Warm Up: Stretch Hips and Front Rack Position for 5 min

10 min Aerobic Warm Up (Run,Bike,Row, Jump Rope)

B. DB Walking Lunges, 4 x 16 steps, rest 90 sec

30lbs

C. Bench Press: 3 rep EMOM x 9 (205#-225#)- keep bar moving fast, if speed slows down, lighten the weight

225x5, 205×4

Did not have time to do
3 sets

Row 1000m @ 2:00/500m

10 Burpees

10 Box Jumps, 24”

Rest 90 sec b/w sets

Tuesday

Did not make it to gym

Crossover Symmetry Activation Protocol

A1. Behind the Neck Strict Press: 4 x 5, rest 30 sec

A2. Goblet Squats @ 30X3, 4 x 8-10, rest 90 sec

B1. Archer Ring Row: 4 x 12 reps alternating, R :45

B2. GH Torture Twist: 4 x 10/side, R :45

B3. GH Raises: 4 x 6-8, R 1:30

For time:

3 rounds

Bike 25 Cals

20 Wallball, 20#

Wednesday

Warm Up: Practice Kipping motion on Bar-

A. DB Reverse Lunges, 3 x 10/leg, rest 30 sec b/w legs

30lbs

B1. DB Bench Press: 4 x 10, R :45

75lbs

B2. Barbell Curl: 4 x 12, R :30

85lbs

C1. Overhead Barbell Tricep Extensions, 4 x 12 reps, rest 30 sec

45lbs

C2. Side Bends: 4 x 10/side, R :45

79lbs

20 min Cyclical Work

2 min Row

3 min Bike

2 min Jump Rope

1 min FLR on Rings

Thursday

Warm Up: Pistol Practice (stand on box and heel to ground) 3 x 6/leg

Row 1000m @ 85% (4:25)

Rest 2 min

Row 1000m @ 85% (4:10)

Rest 5 min

24 min EMOM

1st- 10 DB Thrusters, 30#/H

2nd- 8 Toes to Bar

3rd- 10 Back Extensions

4th- 35 sec Bike

Friday: Bodyweight

5 sets

20 Pull Ups

30 Push Ups

40 sit Ups

50 Squats

Rest 3 min b/w sets

Friday, March 11, 2016

Monday

Warm Up: Stretch Hips and Front Rack Position for 5 min

10 min Aerobic Warm Up (Run,Bike,Row, Jump Rope)

B. Front Squat: 1 rep EMOM x 10 (245#) **focus on keeping toes straight forward

Did reverse lunges with bar because of tightness in back

C. Bench Press: 3 rep EMOM x 8 (205#-225#)- keep bar moving fast, if speed slows down, lighten the weight

5 round with 225, 3 rounds with 205

3 sets

Row 1000m @ 2:00/500m

10 KB Swings, 53#

10 Box Jumps, 24”

Rest 90 sec b/w sets

18 minutes 15 seconds. Back slowed me down

Tuesday

Crossover Symmetry Activation Protocol

A. Overhead Squat: 4 x 5, R 1:30 *Building each set but focus on keeping toes straight forward and full depth

Did with 95lbs at first, then went to just bar

B1. Archer Ring Row: 3 x 12 reps alternating, R :45

B2. GH Torture Twist: 3 x 10/side, R :45

B3. GH Raises: 3 x 6-8, R 1:30

For time:

20 Pull-ups

Row 500m

20 Pull-ups

Row 500m

20 Pull-ups

10minutes 35 seconds ( you wouldn't have Counted some of the last pullups )

Wednesday

Warm Up: Practice Kipping motion on Bar-

A. Back Squat: 4 x 1.1.1 building, rest 15 sec + 2 min

Done with 135.

B1. Overhead Barbell Tricep Extensions, 4 x 10 reps, rest 30 sec

45 lbs

B2. Barbell Curl: 4 x 10, R :30

85lbs

C1. DB Bench Press: 4 x 10, R :45

75lbs

C2. Side Bends: 4 x 10/side, R :45

79lbs

20 min Cyclical Work

1 min Row

1 min Bike

1 min Jump Rope

1 min FLR on Rings

Thursday

Warm Up: Pistol Practice (stand on box and heel to ground) 3 x 6/leg

30 min Non Stop Moving @ consistent effort

Run 200m

20 Steps OH Walking Lunges, 45# plate

30 sec Side Plank/side from hand

2 Wall Walks

15 Russian Kb Swings, 70#

Rows because of rain, 25 plates , 44lbs kb.

Friday: Classic CrossFit Day

Open 16.3

Did not do made appointment to go see Clayton Monday at 10:00. My work schedule changes this week coming. Friday needs to be a body weight day because I want be able to make it to gym. ( at home I do have a 50 lbs kb, and 25 lbs kb, some light db 5, 15,20)