CFFB Front Squat / W Chins - 210318

Buy in:

3 rounds 

Back lunges/Rollouts 

1x5 @ 135/3x5 Front squat @155

4 weighted Chins / trap shrugs

Finisher: 

4 hip/light RDL 10's @165

Just getting out there, keeping in step with the 4 day/week CFFB schedule, but not logging all of it. Today was supposed to be OHP instead of the Chins, I just spaced it. Taking everything easy still on that right hamstring-glute insertion, which still feels strained from Squatober.

8 -1 hours - 2130/0530. 53 minutes total, PE: 7. 48 hours.  

CFFB Front Squat / OHP easy - 210312

AM: Juggled the weights around between DBs to try to better complete a set of singles with 1# increments where I'm using them.
Couldn't help myself but to do iso hammers with 40/39/35/34/33/32/30, supersetted with french press tris.

PM: The CFFB workout that I almost didn't do because my butt's sore. 

Buy in:
4 iso KBs x15/goblets x10/Hip x10-12  

Front Squat 3x5 150  
... these are light, but they felt good. Coming in sore, I thought there would be tearing pains, but ... pleasantly surprised.

OHP 3x5 118 (super'ed with single calf raises)

A couple light RDLs and Good Mornings to cash out and test to ensure the right butt was listening to reason. I'm feeling a little thin in the skin, motivated, but knowing that limit strength just isn't there right now. No IF today or yesterday. Going to feed for the rest of the month and see if I power up.

9 - 2 hours - 2100/0600. 17 + 38 minutes total, PE: 7. 24 hours. 
217/14.

Front Squat RoM - 2016091721

I've had some days between these logged workouts. Some were just air squats and lunges for 6ish rounds, like on the road. I did a day of ring rows and oly squats couplet'ed, but really. I wonder why I'm logging today, except to say this: I'm not on schedule. I'm not on a goal quest. I'm just doing lifestyle work, just who I am. Getting up early for morning watch and being too burnt in the PM to do a program, that's who I am right now.

Buy in
3 rounds, no timer

Band Rotator Cuff internal/external rotations - Grey band, which is too mucho
Hip Thruster x16+ out/in
2 rounds, no timer

Adductors x12ish, doubled grey band

Finish off the 4 Hip Thrusters
12 mins.

- 1 min -

Main

5/4 rounds, HT timer
Front Squat - AtG @ 135# x6's mostly
RDL, 163# x10-x8

12 mins.

Front Squat Stuff - 20160721

Buy in
4/3 rounds, no timer
Hip Thruster x13 in/out

Adductors x12ish, doubled grey band
12 mins.

Main
Front Squat, 1 Min RI

x6 135/145/155/165/175/185, fsl 135 x8

22 mins.

Form fell apart a bit at 185. Hot and muggy outside, even after 1900 (and will be worse still next week); this was a mental struggle thoughout. But, as it goes, satisfying afterward.

Assistance
5/4 rounds, 1 min RI

RDL x8/9/10/11/12 @ 163#
Standing Calf singles x12/doubles x10 w/ 35# belt & 39# DB

18 mins.

8 - 1 + 2.5 hours - 2230/0500. 54 minutes total, PE: 7. 24 hours.

AMPM - 20160707

AM
7/6 rounds, HT timer
Neutral pulls, x4's mostly
Incline push ups, 3 variations x20-10s
16 mins.

PM3 rounds, no timer
Adductors, grey band x12's
Hip thruster x12+
7 mins.

- 1 min -

5/4 rounds, loose timer
Front Squat x6's @ 135/155////
RDL x10 @ 163#
Then
Oly Squat 3x10 @ 155#
25 mins.

Can't stop the volume. I don't feel like I'm overreaching, just under resting and underfed. I keep meaning to solidify this into an HT cycle, but I'm not getting the open time to sketch it all out - so, still going by feel, and I feel like working antagonistic open sessions.

6.5 hours, 2130/0400. 16 + 34 minutes total. PE: 7.

RDL, Hip Thrusters and Assistance - 20160628

4 rounds, no timer
Landmine lunges x10
Adductors x14 - grey band
8 mins.

4 rounds, no timer
Hip thruster x12+
RDL @ 135/@ 163 x10///

4 rounds, no timer
Front Squat @ 135 x8ish

Everything was loose today, 107 and just trying not to burn myself on the bars, or fall over and drown in a puddle of sweat. Front squats got the short shrift today, all ASSistance work - was sore from it too.

6.5 hours, 2130/0400. 34 minutes total. PE: 8.

STRHT L2.5 - Front Squat 3x3 - 20160216

Ignition
3x 6/7/8, 1 min RI
DB Step ups @ 40#s
6 mins.

3 rounds, no timer
Hip Thruster x10/11/12 @ 2 strong bands
RDL x10-11 @ 163///
8 mins.

Front Squat 3/3/3+
Rx: 155/180/200
Actual: 8x 135/8x 145/3x 180/4x 200/lsf 155 x8ish
13 mins.

6.5 + .5 hours - 2130/0400. 28 minutes total. PE: 7.

STRHT L1.1 - Front Squat - 20160204

Ignition
Jump rope, 1 min
3 rounds, 11ish
Landmine lunges, bar only
6 mins.

4 rounds, no timer
Hip thruster x10ish @ 2 strong bands
RDL @ 133# x12
13 mins.

4 rounds, loose timer
Front Squat x5/5/5+ @ 145/165/190
as RX'ed 135# x8/145 x5/165 x5/190 x5/lsf 145 x8
Standing calf singles w/40# DB
17 mins.

6.5 hours - 2200/0430. 36 minutes total. PE: 6.

GtG 4.2 - Front Squat - 151229

Buy in
5 Rounds, no timer

2x25 Adductor, medium band
2x25 Hip Thruster, strong band
5 mins.
3x25 Hip Thruster, strong band
3x10-11 GtO @ 113#
9 mins.

Sitting on the 16" Hip thruster backrest feels like it creates better activation during adductors than sitting on the 20" plyo box.

Main set
3 rounds, 1.30 RI
Front Squat x9/11/12 @ 135#
8 mins.

8 hours - 2200/0600. 24 mins total. 24 hours, PE 6.

GtG 3.5 - Front Squat - 151219

Warm up
Jump rope, 1 min
10x squat jumps
30 sec static hang
12x Y-pulls
3 mins.

Buy in
2 Rounds, loose timer
4x20 Hip Thruster, strong band
3x15 Adductor, medium band
9 mins.

Main set
4 rounds, in .30 on 2.00
Front Squat x10-12 @ 135#
10 mins.

3 rounds, HT timer
Ring Row, max reps
Y-pulls, max reps
8 mins.

8.5 hours - 2230/0700. 31 mins total, PE 6. 4 days.

GtG 2.2 - Front Squat n' PullPush - 151211

Buy in

2 Rounds, loose timer

2x15 Adductor, medium band

2x20+ Hip Thruster, strong band

7 mins.

Main set

4 rounds in .30 on 2.00

Front Squat @ no count/8/10/9 @ 135#

8 mins.

Antagonists

3 rounds, HT timer

Chins x5-3's

OH press x10-8 @115#

… one more Chin.

9 mins.

6 hours - 2130/0330. 25 mins total, PE 7. 24 hours.

GtG 1.5 - Front Squat - 151208

Strict pull up, chin up, neutral grip

3 rounds each, HT timer (2's-3's, mostly)

11 mins.

Buy in

2 Rounds, loose timer

2x20 Hip Thruster, medium band

2x15 Adductor, medium band

6 mins.

Main set

Front Squat 6/7/8/9 @ 135#

8 mins.

11 + 14 mins total, PE 5. 24 hours.

Off Schedule - Mini Movement - Nov 20

Nothing worth saying about this session.

Front squat
5 rounds @ 135# - no count, in .30 on 2.00
8 mins.

3 rounds, HT timer
Wide platform push ups x12+
Pendlay row x12+ @ 115#
Ring dip x6+
12 mins.

7 hours - 2200/0500. 21 minutes total. 72 hours, PE: 5.

SB - Front Squat Triples - Oct 5

Getting my days jumbled around. Trying to mitigate the creeping crud from the fall air here - don't want any upper respiratory infection this season. It's definitely going around.

Buy in

4 rounds, HT timer

Ab wheel rollouts x10

Hip thruster - testing the new EliteFTS bands x10

... two more rounds of the Hip thrusters with feet together

13 mins.

Front Squat, SB timer

135 x5/155 x5/185 x5/205 x5/215 x3/x4/x3/x3/205x4

25 mins.

- 2 mins -

4 rounds, HT timer

RDL x8+ @ 135

Standing Calf single/doubles w/ 35# DB x12's

10 mins.

8.5 hours - 2030/0600. 51 minutes total. PE: 7. 231/13.

Cals recap: 110 cals over for the week, at 2203/day.
Average macros: F 132g 48%, C 148g 24%, P 181g 29%.

SB - Front Squat's Seen Better Days - Sept 25

Hot and tired. Tired of the weather always being hot. Came home and slept, got up as the sun was hitting its golden hour, and thought that it would be cooler. Still sucked. The whole backyard smelled like propane... Who knows why? Tried to muddle through but I didn't feel up to going heavy - traded the Front Squat 5x5 for easy reps. Plugged in a light to illuminate the backyard box and it sparked, broke, and tripped the breaker. Lucky it didn't shock the shit out of me. Just a weerd, crappy workout today.

4 rounds, HT timer

Hip thruster x10+ @ 95#

Ab mat sit ups

12 mins.

5 rounds, no timer, 1 minute RI

RDL @ 135# x10ish

10 mins.

Front squat, for form

5x7-8 @ 135#

15 mins.

Easy calves w/ 1 DB; 1 min RI

4x12 singles and 12 doubles 

8 mins.

8 hours - 2200/0600. 49 minutes total. PE: 8.

SB - Front Squat with Extra Mustard - Sept 16

Front squat 5x5, in .45 on 2.45
10x5/10x145/8x165/200 x5////x6
21 mins.
Everything here feels strong and good. Hitting my numbers every session, and they're feeling easier and easier.
Still some pain in the left knee, comes and goes, but when it's there, it's a distraction.

5 or 6 rounds, loose timer
RDL @ 145 and 95#
Hip Thruster @ 145 and 95#
Worked these for 5 rounds, then did more when Seth was running his rounds. Shouldn't have, but the weather was cool for once, and I'm feeling good.
27 mins.

Bonus stuff, too much, but couldn't say no.
5 rounds, HT timer
DB Step ups, 25#s - 5 or 6 pairs 
FtB - 8's
14 mins.

Went over tonight. Went overboard with the hip thrusters. Funny, but I just noted this to myself:

You want to have a workout partner. I get it. But, you do not have to do their workout. You, to improve, must do your own program. One size fits all fits none.

Feeling wrung out today, overreached. I'll rest up and remember: Coaches can coach without throwing in and throwing down.

8 hours - 2200/0600. 68 minutes total. PE: 8.

SB - Easy as 1, 2, 3 - Sept 7

Perfect storm again today. Tried to rise to the occasion, but feeling a little flat. This one was a slog.

Front Squat 5x5
10x bar/10x 95/8x 145/5x 185/5x5 @ 197.5
... last one actually felt light. Didn't move light, but felt that way.
23 mins.

4 rounds, HT timer
RDL @ 145
FtB x8ish
12 mins.

5 rounds, HT timer
Press for reps @ 105
Vpull, weighted 7.5# - strict triples mostly ... hey, it is what it is.
Ez-in x10+
19 mins.

8.5 hours - 2230/0700. 56 minutes total. PE: 8. 

Cals recap: 78 cals under for the week, at 2189/day. Not really focused on anything but eating regularly, eating enough, and generally, eating lifestyle-right.
Average macros: F 110g 42%, C 154g 26%, P 182g 31%. 

SB - Front Squat 5x5 - Aug 29

Front Squat, SB timer in .45 on 2.45
10x95#/8x135 (dumped this in the rack, can you believe it?)/5x155/5x185/5x195///
20 mins.

4 rounds, HT timer
KB singles x12-13 @ 1.5 pood
RDL x8's @ 145
 ... one more KB double.
12 mins.

- 2 mins -

Tabata Bag work
Switch stance singles and 3-move combinations.
8 mins.
 
8 hours - 2200/0600. 43 minutes total. PE: 9.

SB - Front Squat & Triplet - Aug 20

Hot today. Just kinda lost myself in it but paid the price afterward.

Front Squat 
5x 135/155/175
3x3 @ 195
8x 135
15 mins.

- 1 min -

5 rounds, HT timer
OH Press @ 135 x5-6
Chins x3-4
RDL x10 @ 135#
... one more set of press.
20 mins.

7.5 hours - 2130/0515. 48 hours. 36 minutes total. PE: 7.

SB - Front Squat and PullPush - Aug 4

Front squat
3x8 @ 135, 3x3/4/5 @ 185
... in .30 on 2.00
12 mins.

- 1 min -

HT timer
5 rounds, Chins x max reps (5-4's)
4 rounds, OH press @ 115 (10-8's)
11 mins.

7.5 hours - 2130/0515. 25 minutes total. PE: 7.

Cals recap: 210 cals under for the week, at 2180/day. 
Average macros: F 99g 43%, C 171g 33%, P 126g 24%.