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Pencil Neck
Posts: 1314
Joined: Thu Dec 25, 2008 2:18 pm
Location: Finland

Re: This is GPP!

Postby Pencil Neck » Mon Jun 25, 2012 7:01 am

JUNE 25

warmup:
-foam rolling
-shoulder rehab/plates&bands/stick
-cleans/bar

workout:
6x3-position clean (2sec stop at bottom in last clean)
40-50-60-70-80-80kg

3x10s front rack hold
120-140-160kg

clean high pull
3x3 @90kg

squat clean
1 @90-100

2xfail @107,5kg

NOTE: Finally got under the bar in heavy squat cleans!! And it was easy too. Technique training is now paying back. Now I just have to get up from the bottom. So, it's front squats and some more front squats for now on!!!)
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min

User avatar
Pencil Neck
Posts: 1314
Joined: Thu Dec 25, 2008 2:18 pm
Location: Finland

Re: This is GPP!

Postby Pencil Neck » Wed Jun 27, 2012 6:11 am

JUNE 26

rest
-shoulder rehab, it feels better now
-----------------------------------------
JUNE 27

morning:
warmup:

Maxwell's Daily Dozen
+
-bench press/bar
-chin ups
-one round of workout

workout:
10 rounds
5 bench press @60kg (close grip) [rounds 1-5 @60kg, rounds 6-10 @65kg]
5 weighted chin ups @16kg
90sec rest between rounds

otoem for 15mins:
3 front squats @60kg (atg) (last 5 rounds @65kg)
2-3sec stop at the BOTTOM

evening:
warmup:

Maxwell's Daily Dozen :mozilla_tongue:

workout:
20 min amrap:
1 rope climb @4m rope (no legs)
40m sledge push (20kg plate) this was HORRIBLE, the rubber mat... very sticky...
10 kb swings @32kg
-8 rounds

NOTE: I'ts been little more than a week since I've done anykind of metcon. This day was hard. Can't imagine anything better!
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min

User avatar
Pencil Neck
Posts: 1314
Joined: Thu Dec 25, 2008 2:18 pm
Location: Finland

Re: This is GPP!

Postby Pencil Neck » Thu Jun 28, 2012 6:37 am

JUNE 28

-Taking it easy-

warmup:
-1km run

workout:
4 rounds:
10 kick to handstand
20 sit ups (rounds 3&4 did 20 hollow rocks)
200m run
5 box jumps (~60cm)

NOTE: My legs, biceps and triceps are in DOMS. Love it.
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min

User avatar
Pencil Neck
Posts: 1314
Joined: Thu Dec 25, 2008 2:18 pm
Location: Finland

Re: This is GPP!

Postby Pencil Neck » Fri Jun 29, 2012 6:29 am

JUNE 29

-Back to basics, at last-

warmup:
-cleans/bar
-straight legged deadlifts/bar
-leg swings

workout:
5x 2-positon clean @60kg
1.high hang
2.below knee

squat snatch
1@60-70-75-80-85-90kg

deadlift
3@100-120-130kg
1@130-140-145-150-155-160kg

metcon:
5 rounds afap:
3 deadlifts @135kg
15 burpees
10 ghd sit ups (to paraller)
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min

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Little "GPP"
Posts: 2240
Joined: Mon Jun 30, 2008 9:11 am
Location: Finland

Re: This is GPP!

Postby Little "GPP" » Fri Jun 29, 2012 6:31 am

Pencil Neck wrote:metcon:
5 rounds afap:
3 deadlifts @135kg
15 burpees
10 ghd sit ups (to paraller)


Well... What was your TIME!!??
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

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User avatar
Pencil Neck
Posts: 1314
Joined: Thu Dec 25, 2008 2:18 pm
Location: Finland

Re: This is GPP!

Postby Pencil Neck » Sat Jun 30, 2012 7:32 am

JUNE 30

warmup:
-kb swings
-front squats
-leg swings

workout:
front squat (atg)
5 @40kg
3x5 @60kg
1@ 70-80-80-90-95kg
fail @100kg

chin ups
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

NOTE: Why didn't i rested today? Felt unwilling the whole session.
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min

User avatar
Little "GPP"
Posts: 2240
Joined: Mon Jun 30, 2008 9:11 am
Location: Finland

Re: This is GPP!

Postby Little "GPP" » Sat Jun 30, 2012 9:35 am

I don't want to time all my metcons. I need to get my mind going without a timer kicking me to go faster. AFAP is good enough.

Hope your shoulder is better. I definitely feel you with that one mate. Injuries suck big time!


That makes sense.

Shoulder is a little bit better, but still odd. In some positions I feel shooting pains, but mostly there is nothing wrong with it.

I aint going to do nothing that involves any kind of pressing.
----------------------------------------------------------------------------------
Unwillingness may become part of your workouts nowdays, because you are bound to be in the GYM every day and all day! Just a hunch...
Dude, in short period of time, you are going to be a Beast! OSS!
"Some people find a way and some people find an excuse."

BJJ - Strength & Conditioning - Recovery
http://www.rosstraining.com/forum/viewtopic.php?f=5&t=31682

lllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllllll

User avatar
Pencil Neck
Posts: 1314
Joined: Thu Dec 25, 2008 2:18 pm
Location: Finland

Re: This is GPP!

Postby Pencil Neck » Sun Jul 01, 2012 7:25 am

Thanks Little GPP! Still don't know about becoming a beast...
-----------------------------------------------------------
JULY 1

rest
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min

User avatar
Pencil Neck
Posts: 1314
Joined: Thu Dec 25, 2008 2:18 pm
Location: Finland

Re: This is GPP!

Postby Pencil Neck » Mon Jul 02, 2012 3:08 am

JULY 2

warmup:
3 rounds:
20 kb swings @16-24kg
15 bw squats
10 push ups

-back squats/bar
-deadlifts/bar
-few lifts w/workout load

workout:
10 rounds:
5 deadlifts @100kg (rounds 1-5, rounds 6-10 120kg)
5 back squat @80kg (weightlifting style,atg)
2min rest between rounds

kb swings
3x15 @40kg

NOTE: This one really hit nicely my legs and core. Very good workout.
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min

User avatar
Pencil Neck
Posts: 1314
Joined: Thu Dec 25, 2008 2:18 pm
Location: Finland

Re: This is GPP!

Postby Pencil Neck » Tue Jul 03, 2012 8:27 am

JULY 3

warmup:
-bench press/bar
-chin ups
-weighted chin ups w/20kg

workout:
bench press
10 @40-50-60kg
1 @70-80-90-100kg

10 rounds:
5 bench press @70kg (close grip)
5 weighted chin ups @20kg
~1,5-3min rest between sets

kneeling ab wheel roll
3x13

2k row
easy pace

NOTE: a VERY good session. Very happy with the chin ups. This volume training is paying off now.
Deadlift 200kg
Bench Press 110kg
Weighted Chin Up 60kg
Clean 110kg
Shoulder Press 75kg
The Interval Challenge 14:05min


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