Case study A back log workouts

Jon Wangsness workouts
date
time/movement
weight
reps
sets


05/16

10 min one handed curls-right
38lb. dumbell
56R/47L
103 V= 3914# PR baseline

10 min butterfly chest press
2-38lb. dumbell
54 V=4104# baseline

10 min Hindu pushups
36 rep PR base line

10 min V ups
101 PR intensity


05/18
10 min pushups
142 rep PR vol/int

7 min figure 8's
24kg
119 V=6283#

10 min pullup
57 PR intensity/ volume/den

05/22
25 min. circuit 5 rounds

straight bar curls
85lbs.
52 rep V=4420#

dbl. rack squat
20kg, 16kg.
43rep V=3406#

pushups
97

frog hop (5' each hop)
75

V ups/crunches
87

05/24
25 min. circuit
clean and jerk
20kg. 24kg.
45 V=4356# PR intens

Hindu pushups
40 rep PR int/mvt

crunches
125 rep


05/26
2 mile walk, pulling cael
in a wagon

25 min. circuit
standing barbell press
101#
46 rep V=4646#

pushups
119 rep

DL
24kg, 20 kg
63 rep V=6098#

V ups(at the end. 10 min.)
112 reps

05/30
10 min. each dbl. hi pulls
24, 20kg
101 rep V= 9777# PR vol/den

10 min chin up (palm out)
55 PR inten

10 imn decline pushup
83

10 min crunches
159

06/02
30 min. circuit
pullups (palm out)
45 rep

clean and press 24kg
30r/35l V=3432# PR intensity

lunges 24kg.
83 V=4382#

V ups
140 rep pr vol

06/05
35 min. circuit
clean and jerk 24, 20kg
39 rep V=3775#

squat and press right
24kg, 20kg (press the24)
15 sq V=1452# prV=792#
pr int

squat and press left
24kg, 20kg (press 24k)
17 sq V=1646# prV=898#
pr int

bent over rows right
24, 20kg stacked
56rep V=5421#
bent over rows left
24, 20
60 rep V=5808#

russian twist
16kg
173 rep V=6090# pr vol/den

06/08
10 min. each
inchworm w/pushup
215 total feet pr int/distance

*8 min. only
pullups (palm out)
55
pr decreased time by 2 min vol/den

10 min clean and jerk
2-20kg
44rep V=3872#
pr vol

10 min V ups
12kg
87 rep V=2297# PR int/vol

*9.8%BF 23.8BMI

06/10
10 min each
renegade rows 24kg
63r/63l V = 6653#
pr int

10 min bottoms up press 16kg
41r/38l V=2781#
pr mvt

10 min Plate curls right 23lbs
62r V=1426#
Plate curls -left 15lbs
70 rep V= 1050#

10 mn floor press 24kg
39r/43l V=4330#

10 min V ups
12kg
92rep V=2429#
pr vol/den

06/11
20 min. bike ride-gravel
self
5.5miles

06/12
swings for 10min. I think 28kg
184 rep V= 11334#
pr vol/den

27 min. circuit
dips 71rep
trx crunch 83rep
ropes 18, 24,25,15,15,20,25 all seconds
sledge hammer hits 12 # 189 hits
Pr mvts

06/21
10min. bottoms up press 16kg
54r/41l V=3344#
pr v/d

10 min lunges 16k+20kg
74 reps V=5861#
pr i/v/d

10 min log chain chin ups
48 reps
pr mvt

10 min pinch plate curls
13lb. left, 23lbs. right
77rep

06/22
bike ride 34 minutes
9.8miles

06/23
10 min.clean and press 24kg
30r/28l V=3062#


8min.
pinch plate rows 25lb.plate+10lb. plate
63r/60l V=2415#

headstand
3.7minutes

10 min russian twist1 6kg
220 rep 7744#
PR vol/den/mvt

06/25
bike ride 30minutes
7.8miles

06/28
10 min DL-suitcase
12/16kg, 18#/20kg (123.6# total)
79 rep V= 9764#
pr mvt (grip work)

10 min snatch 20kg
69r/74l V=6292#
pr int

07/02
10 min. dbl. rack squat 20, 24kg
43 rep V=4162#
pr i,v,d

10 min pullups (palm out)
45 rep

10 min pushups
111 rep
PR v,d

07/08
10 min. decline pushup
122
pr i/v/d

8 min V ups
95 rep
PR d
**last few weeks I have not been in it mentally or physically-tired, lack of spunk

07/12
10 min doubleswings 20, 24kg
136 rep 13165#
pr i,v,d

10 min bent over rows 24/12kg
49r/48l V= 7682#

10 min lunges
20, 16kg
87reps V= 6890#
pr i,v,d

10min standing barbell press
101lbs.
33 rep V=3333#

07/19
10 min pushups
161 reps
PR v,d

10 min DL-suitcase
20/24kg, 12/8kg
78 reps V=10982#
pr v,d,i

10 min bottoms up press 16 kg
47r/37l V=2957#


07/24
Run
5K
29min 50 sec.

08/10
10 min. Hi Pull 28kg
86r/85l V= 10534#
Pr itensity

10 min inchworm w/pushup
220 total feet
Pr distance

9.3%BF
23.3BMI

my training 8/21

8/21
10 min Sumo dl w/bells for volume
24k+28k
reps of 10, 17 sets
170r V=19448#
PR vol/den/mvt

7 min Bent press client came it cut short here but was on a roll
24k
reps 3/3 4 sets
24r V=1267#
PR movement

10 min cleans
24k 8/8 x 3 sets rom taking to long to come back so test 20 and was way better
V=2534#
20k 10/10 x 4 sets
V=3520#
TV=6054#
total session volume = 26769# 27 min

Case study B 8/20

8/20 training

Snatches testing better today.
PR movement
18# testing better than 14# PR intensity
30 min
Used feed back and testing to KJ's VO2
Reps 6
60 rounds :15/:15 testing every set
180/180 360 snatches
V=6480#

Do you feel better after a workout?

One of my favorite benefits about the Gym Movement and biofeedback is how I feel after my sessions. I feel amazing, strong mentally and physcially! I was tired and I have been fighting a dang head ache for the last week but every session I come out of I feel better!

Sumo deadlifts the tsc is coming up. I usually move the barbell for volume but today I just kept adding weight to the bar, testing and watching for elements of effort.

1-185# (rpe 2)
2-205# (rpe 2)
3-225# (rpe 4)
4,5,6,- 245# (rpe 6) PR baseline since I haven't done this since last Sept
after the 6th rep lost rom a bit of tension in my rt lower back. Rom did come back but still had lower back tension. I will try videoing my selft to check my form.

10 min 1 hand swings w/ 24kg bell (back tension went away)
10/10 x 10 rounds
100/100 V=10560#
These felt great. Usually my grip goes on the back swing. Not today!
PR movement, intensity, vol/den

8/19 my training

Tired again today but will test and follow feed back.

10 min pull ups assisted w/gr band
44 reps PR vol/den

10 min trx reverse crunch
hands out farther than ever before
75 reps PR intensity, movement

I messed around with bottoms up clean and presses w/ the 16k and bu cleans w/20k. I haven't practiced these in a long time. Grip strength is gotten better! PR movement intensity

Case study B 8/18

8/18
Expirment today. NO testing today just get thru and the next time we will test everything!

Kim's time 36:20

4x 25 swings 16kg
30 mt climbers
4 x 5/5 press 8kg
30 burpees (no push up, no jump)
4x 25 squats
30 russian twist and/or v-up 8kg
4x 5/5 rows 8kg
30 star jump

Very interesting! It was hard for her. You can see her loads are lighter than when she would test movements!

Case study B 8/9 training

8/9

24:43 520 reps 20# bell V=10400#

1 hand swings 360
high pulls 20/20
snatches 20/20
cleans 20/20
squats kb racked 20/20

Case study B 8/4

8/4

10 min snatches 14#
5/5 185 reps V=2590#
PR intensity movement basline volume density

Case Study B 8/2 training

8/2
25 min circuit 10 x thru

Swings 16kg rep 10, 100 V=3520# PR vol
high pulls 8kg 5/5, 100 V= 1760# PR vol
burpee rep 5, 50 base line haven't done these in a while
clean and press 8kg 4/4,40/40 V=1408# PR intensity +1 rep, vol the last 2 rounds she had to do 2/2 test and 2/2

total V=6688# plus bw burpees

Case Study B ( fat loss) logs for July

7/14 First day training in a month. She hasn't trained since 6/11. Tested movements, reps and rest

35 min circuit 5 rounds PR intensity/ volume/density a circuit similar to this in June when she was here last

dead lift 20 kg reps 10, 50 V=2200#
press 14# reps 5/5, 25/25 V=700#
swing 16kg reps 20, 100 V=3520#
row 12kg reps 5/5, 25/25 V= 1320#
knee pushups reps 5, 25
figure 8 8kg reps 10, 50 V=880#
russian twist 8kg reps 10, 50 V=880#
Total V=9500#

7/26 almost 2 weeks since her last session

We worked on 1 hand swings, high pulls and snatches.

10 min 1 hand swings 12kg 60/60 V = 3168#
10 min high pulls 8kg 80/80 V=2816#
7 min snatches 14# reps of 6 and 7 42/42 V=1176

total V= 7160#

7/28 Lots of movements tested great today so we put together a circuit for 30 min approx 3 mins per movement

3 min dl 24kg 60 reps V=3168# PR intensity/vol/den
3 min standing rows 12kg 30/30 V= 1584# PR intensity
3 min swings 16kg 72 V=2534# PR vol/density crusied thru these
3 min mt climbers 90 reps PR intesity movement
3 min cleans 12kg 30/30 V=1585# PR intensity movement
3 min squats 16kg 48 V=1690# reps 8 Pr +3 reps/set intensity/vol
3 min pushups reps 6, 36 PR +1 rep intensity
3 min press 8kg 3/3, 18/18 V=648# PR intensity up from 14#er
3 min V ups reps 10 60 reps pr movement solid and strong today

8/18 training

8/18 training
5 min pinch plate rows 25# plate
84 reps V =2100# Pr intensity, volume +4 reps

I had a work out in mind a challenge for some clients that don't like testing and I wanted to try it today.
54 minutes

4x 25 swings 28kg
30 mt climbers
4x 5/5 press 16kg
30 burpees
4x 25 squats 16kg
30 rtwist 16kg
4x 5/5 renagade rows 20kg
30 star jumps
V=17072# + body weight movements

Squats and rtwist were the only movements that didn't gain rom and that was one of my slower rounds. I had to stop and discipline/ tearing apart my two boys (no more yelling too much effort) about a dozen times. So my time was not what I was hoping. I felt good after the session. Better than when I started:)

8/16 training

8/16 tired today but I will test and see where it takes me?
20 min snatches 16kg
280 rep V= 9856# PR vol/density
10 min sumo dl
the movement tested great but when I tested the load with my usual 28+32k I lost. So I rested the mvt and gained and i just tesed the load two more time until 20+16k was the same as bw. Not really sure what is going on?
155 reps V= 12776

I felt better after the sesion than I went in. I have to trust my body and follow the feedback.

Back log from August written training log

8/3 mentally tired today with grandma being sick and low sleep HOT and HUMID
10 min sumo dl 24+24k
161 reps V= 17002#
snatches tested better but I wasn't in the game mentally

8/4
30:45 min
250 swings w/ 24kg
100 burpee with pushup and jump PR intensity, volume, movement done in set 10 burpees

8/5 still fighting head cold I feel like crap with little sleep and a snotty nose!

8/8
Still fighting this head thing will just follow feedback.
17 min snatches 16kg
210 reps V = 7392 PR volume

25 min circuit 5 rounds PR w/ all movements Intensity more work done is same amt of time
rtwist16k 15
pushup 10
1 leg dl16kgs 8/8
rows 16k 8/8
V= 21552#

8/11
energy a bit better today. Slept better breathing better!
I messed around with hand stands on wall today and got 2 really good hand stand push ups
PR movement intensity


8/12
Breathing better and sinus cleared up so I decided to try a session today

20 in snatches w/ 16kg
248 reps V= 8448# PR volume, movement, grip strength/ endurance

6 min 2 hand swings w/ gloves for grip work
105 reps V= 6468# trying to work on my grip and it is getting stronger! PR grip strenght movement

8/14
Mostly just movement today
32 min circuit 4 rounds PR intensity movement more efficent
Box jumps 24 in 10 reps
sledge hammer 20/20 hand closer than last time
dips 15
bw squats 30
purple band presses 8
rows 20 kg
frog with 6 pushups

July back log out of written training log

7/12 10 min lccj 12kgs
1st 5- 3 sets 12 1 set 8 PR intensity/ density more reps per set more reps in 5 min
2nd 5- 3x8 1 set 4 (stopped by timer) 72 reps total V=3802#
20 min circuit
hindu pushups PR movement intensity volume
trx reverse crunch pr movement intensity volume
swings 20kgs PR intensity
squats 16kgs PR intensity volume
gr band pullups PR movement intensity

7/14
1 hand swing 16 kg 800 reps 45 min V= 28160# PR volume same sequence I tried the other day in distress. Crazy!

7/15
staggered hand dead lift 185#
17 min (testing great) 100 reps V= 18500# PR intensity reps of 5 (+2) PR volume
5 min Snatch w/ 24kg 60 reps PR intensity +6 reps, volume, movement It is my grip and lungs that stop me ( work on grip strength more and cardio condition)

7/16
10 min sumo dl w/ 28+32
158 reps V= 20856# reps of 20 PR intensity, volume, density
10 min Bent press 24kg
36 reps sets of 3/3 PR intensity, volume, density

7/17
10 min snatch w/ 16kg
173 reps V= 6090#
25 min circuit More reps in same amt of time, solid strong movements
pushups PR intensity, volume
rows PR intensity,Volume
swings pr intensity,Volume
squats pr intensity volume
v ups pr intenisy volume

7/19
10 min pullups w/ gr band
reps of 4 and 5 33 reps PR intensity volume movement
I need adjusted!

7/21
All I had today was a pair of 16's so here we go!
40 min 5 rounds
single leg dl 8/8 (base line I haven't done these in a really long time)
clean and press 5
swings 20
rows 7/7
squat 5
high pulls 15
total V = 26893#
PR intensity density and volume numbers up from the last doubles session

7/26
20 min circuit 2 rounds
pullups w/ gr band 6 reps/ round PR intensity +1 to 2 reps
trx reverse crunche moved hands farther from anchor PR intensity
1 leg squat off box 10/10 (base line) Haven't done these since I hurt my knee in March PR movement
sledge hammer hits (hands closer together) PR intensity
Dips (ankels crossed) PR intensity, movement
Bear Crawls PR intensity movement


7/28
10 min double over hand dl 185#
48 reps grip work for sure!!! V= 8880#

10 min plate curls 5+10# plates
64 reps V=960# haven't done these in a while not sure why?

10 min swing 32kg my grip was tired but I tried any way. Hind sight I probally shouldn't have? Live and learn!
155 reps V= 10912#

7/29
no bells today opposite movements
PR All work today was easier, smoother, more efficent
rope
sledge hammer
dips
box jump 24"
vups
pushups

July back log out of my written training log

7/1 double work today put into a circuit
16kgs 45 min 5 rounds
number of reps per movement were up. mvts strong and fluid today

HPull pr intensity movement volume
snatches pr intensity movement
swings pr intensity movement
cleans pr intensity
squats Pr intensity YEah no left knee pain and w/ double 16's
russian twist pr intensity movement
V= 23,936#

7/2
I would like to up my snatch numbers. both with the 16k and the 24k

snatches 24 k 100 reps in 10 min PR volume and density and movement
pressed 24k 2l/2r PR intensity up from 1/1

7/3 I was "craving the bent press today"
28kg tested better
10 min 20 reps V = 1232 PR intensity movement
10 min sumo dl 28+32 reps 16 V= 19008# Pr intensiyt, volume, density movement
10 min swing 32kg reps 20 V= 11616# Pr intensity, volume, density, movement
total v= 33757#

7/5 PM tag with boys for 20 min hand stand on wall and falling patterns
PR movement

7/7 I decided to NOT listen to my feedback today and went with 1 hand swings witch tested base line. Could it really be that bad?

HELL YES! This session sucked! In 32 min 440 swings V= 15488#. PR expirmentation and realization I don't ever want to go back to not listening to my feedback!

7/8 Back to listening to my feedback! I have also needed a chiro all week.
10 min lccj 12's reps of 10, 80 reps V=4224#
curcit 30 min 5 rounds added a around from the last time I did a cirucit similar to this pr intensity movement volume
rows
mt climber
snatches
burpee
swing
hang leg raise
star jump

7/10
10 min 24 kg snatch 100
5 min 54 rep 2nd 5 min 46
PR intensity more reps in the 5 min and more reps before I felt the elements of effort

10 min 1 arm jerks 24kg 72 reps
Pr intensity density reps of 5/5 for first 5min 4/4 for 2nd 5 min

June back log for my training out of my written log

6/16 Pr 1 hand swing/hp/ snatch volume, density 800 reps in 40 min V= 28,160#

6/17 pr lccj intensity 2x 20kgs 5 min 25 reps
35 min circuit
suit case dl 32+28 75 rep Pr rep, intensity
double cleans 20kgs 40 Pr intensity
rows Pr intensity 7reps per side
double press 12ks 33 PR movement (working on straight up with bell)
double racked squat 12kgs 48 PR movement the left knee is getting stronger

total volume 22,600#

6/18 lccj 16's PR intensity up to 7 reps before the extra tension kicks in
10 min 70 reps V= 4928#
sumo dead lift 28+32Kg Pr volume, density
5 min swing 32kg Pr volume, density
92 rep V = 6477#


6/19 KJay's workshop. No hardstyle here. I was very surprised. Similar to what Frankie and Adam are teaching.

6/21 No GM/ weighted movements tested better today. Worked on falling patters PR in movement here! These are still different for me.
20 min body weight circuit all movement prs
bottom 1/2 burpee w/ pu
star jump (worked on keeping force verticle and landing softly/ properly on feet)
sit (wrestling burpee)
mt climbers
russian twist
hand stand on wall


6/23 The humidity sucks! This is what slowed me down today. 1 hand swings tested awesome but hands hot and sweats and I was sweat pouring out of me. 720 reps w/ 16kg/ 40 min V= 25344#

6/30 Again humidity sucks! I would rather be at the pool!
10 min lc 16kgs Pr intensity reps of 8 for first 5 min the reps of 7 V= 5914#
10 min rows 16k PR intenisty, volume, density 120 reps V=4224#
10 min sc dl 24+28k PR intensity, volume, density 130 reps V= 14872#

ran 3 miles in VFF. Felt great!

following my feedback

I am still fighting this head cold but I need to do something! I can't breath!

but...

Snatches came up best and I just let my body lead me:) Got PR in volume and density with the 16k and if I could have breathed better my numbers would have even been BETTER. 420 snatches in 17 min.

PR in push up intensity and movement. These felt awesome today.

PR in Russian twist intensity and movement. I usually struggle "core" work. Not today!

PR in single leg dl movement. These felt solid and smooth.

Also took my AFTER pics for Frankie and Adam today!

When it rains...

It pours! My grandma has been sick and we have spent time with her last week at the hostipal, then I came down with this nasty head cold and my 6yr old was diganosed with that nasty lymes disease this week. Hopefully three weeks of antibotics will kick this for him! My training has not been a priority the last 2 weeks. Anyway...

Thursday 24k snatch tested great but I couldn't breath and my mouth was full of gross stuff. The movement was great I would have to say a PR there if I could have just breathed better I would have volume and density prs!

coming down with a cold:(

PR in sumo deadlift volume and density snatches were testing great but I was mentally done. It was hot and humid and I couldn't breathe.

Case study B came back to training this week. Prs in swings, snatches for monday and prs in dead lift, presses today. she is down 15pounds and I can't wait to submitt her after pics! She is looking great!

Case study A has been busy on the farm and I haven't seen much of him since May!