Training Log Archive: CrossFitKazIn the 7 days ending Feb 4, 2018:
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Sunday Feb 4, 2018 #
Note
(rest day)
Rest day. The really hard work starts here. Increasing cardio and carb cycling.
Saturday Feb 3, 2018 #
10 AM
Cardio 20:00 [4]
Stepper Level 9 & 10
Accessory 1:00:00 [4]
DB Shoulder Press - 8kg DB - 15x3 - All Complete
Tricep Push Down - 25kg - 15x3 - All complete
Machine Row - 27kg - 15x3 - All complete
Hammer Curl - 6kg dumbell - 15x3 - All complete
Tricep Push Down - 25kg - 15x3 - All complete
Machine Row - 27kg - 15x3 - All complete
Hammer Curl - 6kg dumbell - 15x3 - All complete
11 AM
Stretching & Rolling 15:00 [1]
Friday Feb 2, 2018 #
6 PM
Compound Lifts 1:15:00 [4]
slept:7.0
Warm up incl mobility, stretching and racking up weights until I reached my 7x3 weight.
Squat Box 55kg - Completed all 7
Rack Pulls - 90kg - Completed all 7 easy!
DB Bench - 15kg DB - Completed all 7
Squat Box 55kg - Completed all 7
Rack Pulls - 90kg - Completed all 7 easy!
DB Bench - 15kg DB - Completed all 7
7 PM
Stretching & Rolling 15:00 [1]
Thursday Feb 1, 2018 #
Stretching & Rolling 20:00 [1]
slept:7.0 (rest day)
Wednesday Jan 31, 2018 #
6 PM
Compound Lifts 1:15:00 [4]
slept:3.0
Stretching and racking up weights until I reached my 7x3 working weight.
Squat Front -50 - Completed all 7
Deficit Deadlift - 77.5 - Completed all 7, 7th set sloppy
Close Grip Bench - 35 - Completed all except set 4, 2 reps.
Squat Front -50 - Completed all 7
Deficit Deadlift - 77.5 - Completed all 7, 7th set sloppy
Close Grip Bench - 35 - Completed all except set 4, 2 reps.
7 PM
Stretching & Rolling 15:00 [1]
Only 3 hours sleep. Dayshift problems.
Tuesday Jan 30, 2018 #
3 PM
Cardio 20:00 [4]
Level 9 stepper - much better than the last time!
4 PM
Accessory 1:00:00 [4]
slept:6.0
Shoulder Press - 15kg - 15x3 - All complete
Dips - 35kg - 15x3 - All complete, last set tough.
DB Rows - 12kg - All complete
DB RDLs - 18 DB - All complete - Wrists straps making all the difference!
Dips - 35kg - 15x3 - All complete, last set tough.
DB Rows - 12kg - All complete
DB RDLs - 18 DB - All complete - Wrists straps making all the difference!
Stretching & Rolling 20:00 [1]
Monday Jan 29, 2018 #
5 PM
Compound Lifts (7x3 - Normal Variations) 1:15:00 [4]
slept:12.0
Warm up incl mobility, stretching and racking up weights until I reached my 6x4 working weight.
Squat (Back) - 55kg - All Complete with exception of set 4 where I had a wobble and had to set down.
Deadlift - 82kg - All complete, with straps.
Bench - 35kg - All complete. Steady, good form.
Smashed bench, squats were shit.
Squat (Back) - 55kg - All Complete with exception of set 4 where I had a wobble and had to set down.
Deadlift - 82kg - All complete, with straps.
Bench - 35kg - All complete. Steady, good form.
Smashed bench, squats were shit.
10 PM
Stretching & Rolling 15:00 [1]