CrazyCohn Workout Log

Thursday August 29th

Back Squat @ 165 x 5 Reps
-3 sets:2:00

Bench Press @ 165 x 5 Reps
-3 sets:2:00

Deadlift @ 245 x 5 Reps
-1 Set

Ring Pull Ups (dead hang)
-3 Sets

Friday August 30th 2013

-full day of rest

Saturday August 31st 2013

(crossfit class)

-500 m run
-10 pull ups
-15 push ups
-20 slam ball
-25 overhead press
-1:30 Row

**3 rounds total

Sunday September 1st 2013

-full day of rest

Monday September 2nd 2013

-full day of rest

CURRENT STATS: SEPTEMBER 3rd 2013

SQUAT @ 165 LB x 5

DEADLIFT @ 245 LB x 5

OVR HEAD @ 95 LB x 5

BENCH @ 165 LB x 5

PULL UP @ 28 in 3 sets

September 3rd 2013:

Back Squat @ 175 x 5 reps
-3 sets/2:00 rest

Overhead Press @ 105 x 5 reps
-3 sets/2:00 rest

Deadlift @ 265 x 5 reps
-1 set/ 2:00 rest

Pull Up @ Pro/Chin/Pull
10,10,6

NOTE: tweaked shoulder somehow, switch to dumbbell pressing movements to compensate

Thursday September 5th 2013

Back Squat @ 185 x 5
-3 sets/2:00 rest

Bench Press @ 175 x 5
-3 sets/2:00 rest

Deadlift @ 275 x 5
-1 set

Pull Up @ 12,10,5
-3 sets/2:00 rest

TRX Arm Blaster
-10 reps x 5 sets each

Seated Calf Raise @ 2 x 45 LB
-3 sets of 15-20 reps

Friday September 6th 2013

WOD(1)

Deadlift @ 135 LB
KB Swing @ 40 LB
Push Up

-10,9,8…1 for time

TIME: 4:55 (s)

WOD (2)

3.5 K Run

Monday October 21:
HYPERTROPHY-FULL BODY-BI LATERAL-WK1WOD1-

A1) Snatch Pull @ 95 LB---- 4 x 5

B1)Deadlift @ 185 LB— 4 x 10
B2 Reverse Glute Ham @ BW---- 4 x 10
REST TIME= 1:00

C1) BB Overhead @ 65 lb—4 x 10
C2) BB Row @ 95 LB— 4 x 10

C1) Pull Up @ BW sets 1,2 — Lat Pull @ 85 LB x 10 sets 3,4
C2) Bench @ 95 LB 4 x 10
REST TIME=1:00

D1) Bosu Hollow Rock @ :45 sets 1,2 — Bosu Plank :45 sets 3,4
D2) KB Rotation @ 12 KG x 30
REST TIME=1:00

E1) EZ Curl @ 35 LB 4 x 10
E2) Skull Crush @ 35 LB 4 x 10
REST TIME=1:00

Wed October 23: 
HYPERTROPHY-FULL BODY UNI LATERAL-WK1WOD2-

A1 1 Arm DB Snatch 55 LB 4 x 5 1:00

B1 BB Lunge @ 75 LB 4 x 10 0
B2 Landmine OVR 15 LB 4 x 10 0:30

C1 Glute Ham BW 4 x 10 0
C2 1 Arm Row 65 LB 4 x 10 1:00

D1 Ring Holds Max Hold 4x
D2 Ring Pulls Max Hold 4x 1:00

E1 Landmine Rotate 15 LB 2 x 30
E2 Hollow Rock 45 (s) 2 x 1:00

F1 1-Arm Tricep Pull 15-10 LB 4 x 10 0
F1 1 Arm DB Curl 15-10 LB 4 x 10 0

Friday October 25
STRENGTH-LOWER BODY-BI LATERAL-WK1WOD3-

A1 Full Snatch 65 lb 1x5
75 lb 1x5

B1 Deadlift 245 lb 5x5

C1 Barbell Lunge 95 lb 4x 10

D1 Barbell Walk (on back) 185 lb 1:00/1:00 x 3