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Gingy's Log of Weightlifting. That's all.

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GingyIcon...23-08-2015 @ 17:51 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		Today
Paused front squat
Up to 100 4
120 4
108 4,4,4
100 8

Hang power snatch
60 3
70 3
80 3 touch and go hook grip. Surprised
90 1 straps
72 3,3,3 straps

Power clean double, power jerk double
Up to 100
110 decent
Hang power clean, power jerk (3s. Pause at catch of clean and jerk) 77kg
As EMOM
3,2,2,2,2,2,2,2,2,2,2,2,3 nearly killed me. 30 reps total. Pausing makes this real tough

Been resting a cold this week and still felt rough. Went home.
GingyIcon...26-08-2015 @ 08:55 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		Monday night
EMOM
First 4: 1 ring muscle up, 2 pistols each leg
Next 3: 2 mu, 3 pistol
Last 3: 3 mu, 3 pistol
Decent

10-1
Chest to bar pull ups and hand stand push ups (kip). Did the set of 10 in each unbroken then split them up a lot...
Total time was slow....17:40. Something to work on! This could be done sub 5 I reckon.

WOD, for time
10 thruster 50kg
20 cal row
30 double unders
40 power snatch 40
30 double unders
20 cal row
10 thrusters 50kg
Totally lost the plot on the snatch, total time was 11:30 which is embarrassingly slow. Will repeat this and go sub 7

Done. Symptoms of cold still here but going slowly,,, Happy
GingyIcon...26-08-2015 @ 11:22 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		Today
Hang snatch
Up to 70 2
80 2
90 2 PB no straps, catching in a hook grip still feels weird....
95 f
90 F,F,1,F,1 lol should have been 5 singles but all were rushed

Snatch from the floor
Up to 80
90
95 F was feeling very pooped now and hands bleeding a chunk...
80 1,1,1,1,1 nice lot of snatches, shame they're so light!

Back squat
Up to 120 3
140 3
150 3 poop
135 3,3,3
110 paused 9, no belt

All felt very tiredl funeral yesterday and ended up drinking all day and eating crap. Don't feel good today!
SparrowIcon...26-08-2015 @ 14:56 
Avatar
always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		I think we just did the same session, apart from your higher numbers!
GingyIcon...26-08-2015 @ 22:49 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq
Sparrow said:I think we just did the same session, apart from your higher numbers!


Awesome! I'm following it pretty strictly on top of a load of CF stuff.

Sadly having to make the four days into three which makes time pressure an issue but enjoying it so far!

Are you repeating weeks? I got in touch with Eric and he said to just do each week once until I catch up. Loads of fun!
GingyIcon...28-08-2015 @ 22:46 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		Yesterday

40 KGB swings 24kg (American style)
40 press ups ( chest to floor)
30 swings
30 press ups
20 swings
20 press ups
10 swings
10 press ups
8:40 ish.. Thought I'd do the push ups unbroken but I was wrong. Swings jacked the HR and pumped my shoulders

2 mile run decent pace

Today
Shoulders crazy crazy tight
CJ
Up to
100 3
110 2
120 f clean, 120 f jerk felt awful
105 1,1,1 3s pause on jerk catch
92.5 2,2,2 all cleans first then pause catch
80 3,3,3 same

Deadlift
110 10 mixed grip 1
110 10 mixed fgrip 2
110 10 alternating

3 single bar muscle ups

EMOM 10
Even 20 cal row
Odd 3 strict pull ups, 3 toes to bar.

Did the rowing at 1650 calories pace

Feel broken, weekend off now!
GingyIcon...01-09-2015 @ 13:02 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		This morning

5 rounds for quality of
5 hollow rocks
5 arch rocks
5 hand release press ups
5 air squats

AMRAP 9
10 double unders
3 HSPU
20 double unders
6 HSPU
Etc.
Got the 40 double unders done and 12 HSPU, then managed a further 13 DU
total reps: 143

Half an hour before work, going I be doing a lot more of this over the next few months!
GingyIcon...02-09-2015 @ 20:04 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		Today

Few sets of 10 underhand barbell rows @50

Then
Couplet of:
10 dead lifts @50kg
10 bar over burpees

4 min AMRAP - 83 reps
2 min rest
3 min AMRAP - 56 reps
1:30 rest
2 min AMRAP - 41 reps
1 min rest
1 min AMRAP- 23 reps

This was a bit spicy!

203 reps in 10 mins work. Seems like I always average around 20 reps per minute regardless....

Quick and horrible.... That's what she said Unhappy
SparrowIcon...02-09-2015 @ 20:12 
Avatar
always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 255, BP 167.5, DL 330
752.5 kgs @ 103kgs Eq		LOL looks nasty! The ones with rest intervals are generally evil.

Yeah I am doing the same with the programming - I'm just tarting the third week (weeks 5-6) and am loving it! Shoulders are taking a battering though.
GingyIcon...02-09-2015 @ 21:12 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		Awesome we're at the same point!
Reminded me I didn't log last nights

Pull ups strict
Warm up then:
16 PB equals the most I've ever done underhand grip. Pleased but need to get to mid 20s

Power snatch, hang power snatch
Up to 70
80
85
87.5
70 2 then 2. 3 sets

PCPJ
Up to 90
100
112.5 failed jerk, passed out...
90 1 then 2, 2 sets
90 1 then 3

Front squats
Up to 100 3
120 3
107.5 3,3,3
90 8 with pause
GingyIcon...03-09-2015 @ 18:27 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		Quick one after school

Handstand walk practice... Improving Happy

Chipper
50 double unders
40 24kg KB swings
30 sit-ups
20 single leg squats (10 each)
10 60kg push press
Time 5:45

5 min rest
25 double unders
20 KB swings
15 sit-ups
10 single leg (5 each)
5 60kg push press
Time 2:50

Not too spicy tonight but good chance to practice pistols when tired. Big weakness!
GingyIcon...04-09-2015 @ 20:41 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		Tonight
Hang snatch (above knee)
Up to 70
80
90
95
100 all time PB...
90 1,1,1,1,1 all peaches!

Snatch touch and go
60 2
70 2
80 2
90 1F2 over pulled it
80 2,2,0,2,2
80 1,1,1,1,3

Back squat
Up to 120 3
140 5
145 5
130 5,5,5,5
130 3,3,3,3,3
100 10

All done in under 90mins. Ow
GingyIcon...06-09-2015 @ 18:16 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		After Fridays squat a thon, my legs are still joke bad.

Today
CJ (couldn't hit position at all)
Up to 90 2
100 2
112.5 1F2, 1F2
90 2,2,2,2,2
Clean, FS, jerk
90 1,1,1,1,1
60 clean, fsx10, jerk
The light day won't hurt me.

Deadlift
120 x 10,10,10 all tng with different grips

For time
3 HSPU (3x20kg plate)
3 bar muscle ups
6 HSPU (2x20kg plate)
6 chest to bar
9 HSPU (1x20kg plate)
9 pull-ups
3:46/3 min rest/4:59 (bar muscle ups were singles second time around

Max Kipping pull-ups: 25 PB

4k on the rower
200 on, 200 off
"On" meant 1:38-1:40 pace rate 24-25
"Off"meant really slow

Rowing is hard after lots of pull ups.
GingyIcon...07-09-2015 @ 07:54 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		This morning before work

3 rounds of:
20KB swings
30 press ups
40 sit ups
50 air squats
3 minute rest between rounds.
Total time 20:45. Fairly chilled effort, still good and sweaty. Hopefully will help my legs recover a bit!
GingyIcon...08-09-2015 @ 07:36 
concept 2 guru
Member 1235, 4675 posts
SQ 190, BP 137.5, DL 220
547.5 kgs @ 85kgs UnEq		This morning.

Some hollow work and handstand walk practice. meh.

Alternating EMOM 20
First 4 rounds: 15 wall balls/15 double unders
Last 6 rounds: 20 wall balls/20 double unders

I am a sweaty human now. This was a bit spicy.

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