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 Prinze's Training Log

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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Wed Feb 13, 2013 12:53 pm

Wednesday

7am

Phase 2-Day 2-Week 1

1)Box jumps,40" box 5 x 5
2a)Dbl Kb push press,20kg's 5 x 5
2b)Pull-ups 5 x submax-14,10,9,8,7 (48)
3a)Dbl Kb rack lunges,20kg's 3 x 10 per leg
3b)Dbl Kb high pulls,20kg's 3 x 15
3c)Crab hold 3 x 30secs
4a)Dbl Kb rack walk,20kg's 3 x 50yds
4b)Bear crawl 3 x 50yds
4c)Dbl Kb farmers walk,20kg's 3 x 50yds
4d)Sprint 3 x 50m

Total workout time-66.57mins

This was a tough workout! Very good for building total body power and strength. Will aim to progress by adding weight and reducing the total workout time.

12pm

Add. Volume workout

1a)Pull-ups/Chin-ups 10 x 1,2,3,4 (100)
1b)Push-ups 10 x 2,4,6,8 (200)

Total workout time-18.21mins

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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Thu Feb 14, 2013 5:03 pm

Thursday

4am

Add. Volume workout

1a)Pull-ups/Chin-ups 10 x 1,2,3,4 (100)
1b)Push-ups 10 x 2,4,6,8 (200)

Total workout time-18.43
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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Fri Feb 15, 2013 7:02 pm

Friday

630am

Phase 2-Day 3-Week 1

1)Kb snatch,24kg 5 x 5 per arm
2a)Handstand push-ups 4 x submax-11,7,7,6 (31)
2b)Kb row,24kg 4 x 8 per arm
3a)Kb one legged Deadlifts,48kg 3 x 8 per leg
3b)Inch worms 3 x 5
4)3 rounds for time of:
8 Sandbag cleans
8 Sandbag front squats
8 Sandbag press
8 Sandbag lunges
50yd Sandbag carry
Time=7.42mins with 25kg sandbag

Total workout time-58mins

730pm

Add. Volume workout

1a)Pull-ups/Chin-ups 10 x 1,2,3,4 (100)
1b)Push-ups 10 x 2,4,6,8 (200)

Total workout time-18.17mins

Very hard workout. Left me feeling crushed all day.
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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Sat Feb 16, 2013 6:45 pm

Saturday

Un scheduled rest day!

I was supposed to do a conditioning workout today which I would redo in 3 weeks to track my progress over the last month. Well I didn't because I felt completely drained to be honest. This last week has been rough. The addition of weights/sandbag training has took it's toll on my recovery so I felt it smart to skip it today and make it up next week at some point. I will then repeat in a few weeks. My lower back especially is shot from all the cleans, snatches and Deadlifts. Taking the whole weekend off training to recover and come back Monday morning ready to hit it hard!
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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Mon Feb 18, 2013 4:02 pm

Monday

430am

Phase 2-Day 1-Week 2

1)Sandbag power clean & squat,45kg 5 x 5 (+5kg)
2)Kb goblet squats,24kg 3 x 15 (+4kg)
3a)Dips 3 x submax-22,15,14 (51) +3
3b)Ring rows 3 x submax-18,13,12 (43) +3
4a)1 armed Kb swings,20kg 3 x 15 per arm
4b)Power wheel knee tucks 3 x 15
5a)V-ups with Kb,12kg 2 x 10
5b)Russian twist with Kb,12kg 2 x 10 per side
5c)Overhead carry with Kb,12kg 2 x 50yds per side
5d)Plank hold on Kb 2 x 45secs

Total workout time-64.59mins

6pm

Add. Volume workout

1a)Pull-ups/Chin-ups 10 x 1,2,3,4 (100)
1b)Push-ups 10 x 2,4,6,8 (200)

Total workout time-18.44mins

Some good progress today. Really needed those couple of days off to recover and come back strong this week.


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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Tue Feb 19, 2013 5:00 pm

Tuesday

530am

Add. Volume workout

1a)Pull-ups/Chin-ups 10 x 1,2,3,4 (100)
1b)Push-ups 10 x 2,4,6,8 (200)

Total workout time-17.52mins

Starting in a few weeks I think I'm gonna add a weighted vest to this little routine. Should help me progress if I take it slow with the weight increases.
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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Wed Feb 20, 2013 2:41 pm

Wednesday

430am

Phase 2-Day 2-Week 2

1)Box jumps,40" box 5 x 5
2a)Dbl Kb push press,24kg's 5 x 5 (+4kg's)
2b)Pull-ups 5 x submax-15,11,9,9,8 (52) +4
3a)Dbl Kb rack lunges,20kg's 3 x 10 per side
3b)Dbl Kb high pulls,20kg's 3 x 15
3c)Crab hold 3 x 30secs
4a)Dbl Kb rack walk,20kg's 3 x 50yds
4b)Bear Crawl 3 x 50yds
4c)Dbl Kb farmers walk,20kg's 3 x 50yds
4d)Sprints 3 x 50yds

Total workout time-64.45mins

5pm

Add. Volume workout

1a)Pull-ups/Chin-ups 10 x 1,2,3,4 (100)
1b)Push-ups 10 x 2,4,6,8 (200)

Total workout time-17.40mins
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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Sat Feb 23, 2013 4:18 pm

Thursday

4am

Add. Volume workout

1a)Pull-ups/Chin-ups 10 x 1,2,3,4 (100)
1b)Push-ups 10 x 2,4,6,8 (200)

T
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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Sat Feb 23, 2013 4:29 pm

Friday

330am

Phase 2-Day 3-Week 2

1)Kb snatch,24kg 5 x 5 per arm
2a)Handstand push-ups 4 x submax-11,8,7,7 (33) +2
2b)Kb 1 arm rows,24kg 4 x 8
3a)Kb 1 leg Deadlifts,48kg 3 x 8 per leg
3b)Inch worms 3 x 5
4)Sandbag complex 3 rounds for time of:
Cleans x 8
Front squats x 8
Press x 8
Lunges x 8
Carry x 50yds
Time=7.23 (-19secs) with 30kg (+5kg)

Total workout time-54.32mins

4pm

Add. Volume workout

1a)Pull-ups/Chin-ups 10 x 1,2,3,4 (100)
1b)Push-ups 10 x 2,4,6,8 (200)

Very happy with my progress this week. Getting stronger, faster, leaner every week! Lovin it!


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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Sat Feb 23, 2013 4:39 pm

Saturday

830am

Phase 2-Challenge workout-1st attempt

2 rounds of:

20 squats
100 rope jumps
20 push-ups
100 rope jumps
20 jumping lunges per leg
100 rope jumps
20 Burpees
100 rope jumps

Rest 3 mins between rounds.

Rnd 1=7.22mins
Rnd 2=6.48mins

Great metcon this week! No real reason to slow down other than to make it hurt less. I managed to push harder on the 2nd round as I knew what it felt like at this point. When I repeat this in 2 weeks I will beat those times for sure. It feels good to be hitting a varied 'crossfit' style type of training programme.
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Prinze



Posts : 103
Join date : 2012-10-15
Age : 38
Location : Rugby,UK

PostSubject: Re: Prinze's Training Log   Mon Feb 25, 2013 3:14 pm

Monday

430am

Phase 2-Day 1-Week 3

1)Sandbag power clean & squat,45kg 5 x 5
2)Kb goblet squat,24kg 3 x 15
3a)Dips 3 x submax-23,16,14 (53) +2
3b)Ring rows 3 x submax-19,14,12 (45) +2
4a)1 arm Kb swings,24kg 3 x 15
4b)Power wheel knee tucks 3 x 15
5a)V-ups w/Kb,12kg 2 x 10
5b)Russian twist w/Kb,12kg 2 x 10
5c)Oh carry w/Kb,12kg 2 x 50yds per side
5d)Plank w/hands on Kb 2 x 45secs

530pm

Add. Volume workout

1a)Pull-ups/Chin-ups 10 x 1,2,3,4 (100)
1b)Push-ups 10 x 2,4,6,8 (200)

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